What is Trans Fat?
Trans fats are a type of unsaturated fat that occur in small amounts in nature but are largely produced artificially. They are created during the industrial process of hydrogenation, which converts liquid oils into solid fats. Trans fats are commonly found in processed foods.
Benefits and Risks of Trans Fat
Benefits:
Research Insights: Recent studies have suggested that natural trans fats found in small amounts in some animal products like dairy and meat (such as conjugated linoleic acid, or CLA) might have potential health benefits, including anti-cancer properties, improved insulin sensitivity, and anti-inflammatory effects. However, these benefits are specific to natural trans fats, not the artificial trans fats found in many processed foods.
Risks:
Cholesterol Levels: Increases bad LDL cholesterol levels and decreases good HDL cholesterol levels.
Heart Disease: Raises the risk of heart disease and stroke.
Diabetes: Increases the risk of type 2 diabetes.
Inflammation: Associated with inflammation and adverse effects on blood vessel function.
Foods High in Natural (Good) Trans Fats
Here are some foods that contain natural trans fats, which may have potential health benefits. These trans fats are found in animal products and are generally considered less harmful than artificial trans fats.
Top Sources of Natural Trans Fat for Carnivores
Grass-Fed Beef
Natural Trans Fat content: 1.2 grams per 100g
Grass-fed beef contains CLA (conjugated linoleic acid), a type of natural trans fat with potential health benefits.
Butter (Grass-Fed)
Natural Trans Fat content: 0.4 grams per 100g
Butter from grass-fed cows is a source of natural trans fats including CLA.
Cheese
Natural Trans Fat content: 0.2 grams per 100g
Cheese contains small amounts of natural trans fats.
Lamb
Natural Trans Fat content: 0.5 grams per 100g
Lamb, particularly from grass-fed sources, has natural trans fats.
Whole Milk
Natural Trans Fat content: 0.2 grams per 100g
Whole milk contains natural trans fats.
Foods High in Artificial (Bad) Trans Fats
Here are some foods that are known for containing high levels of artificial trans fats. Note that many countries have regulations to reduce or eliminate trans fats in food products due to their health risks.
Top Sources of Artificial Trans Fat for Carnivores
Margarine (Stick)
Trans Fat content: 15 grams per 100g
Margarine is often high in trans fats due to the hydrogenation process used to solidify the oil.
Shortening
Trans Fat content: 13 grams per 100g
Shortening is another product high in trans fats, commonly used in baking.
Fried Fast Foods (e.g., French Fries)
Trans Fat content: 5-10 grams per 100g (varies by preparation)
Many fast food items are fried in oils that contain trans fats.
Commercial Baked Goods (e.g., Doughnuts, Pastries)
Trans Fat content: 4-6 grams per 100g (varies by product)
Baked goods often contain trans fats to increase shelf life.
Non-Dairy Creamers
Trans Fat content: 3 grams per 100g
Non-dairy creamers can contain trans fats to create a creamy texture.
Top Sources of Artificial Trans Fat for Vegans
Vegetable Shortening
Trans Fat content: 13 grams per 100g
Used in many vegan baked goods, vegetable shortening can be high in trans fats.
Microwave Popcorn
Trans Fat content: 5 grams per 100g (varies by brand)
Some microwave popcorns contain trans fats from the oils used in the flavoring.
Vegan Baked Goods (e.g., Cookies, Cakes)
Trans Fat content: 4-6 grams per 100g (varies by product)
Vegan baked goods may use hydrogenated oils that contain trans fats.
Vegan Margarine
Trans Fat content: 15 grams per 100g
Vegan margarine can also contain high levels of trans fats.
Snack Foods (e.g., Crackers, Chips)
Trans Fat content: 2-5 grams per 100g (varies by product)
Many processed vegan snacks contain trans fats for texture and shelf life.