{"id":60158,"date":"2018-07-10T14:44:06","date_gmt":"2018-07-10T19:44:06","guid":{"rendered":"https:\/\/www.ou.org\/life\/?p=60158"},"modified":"2018-07-19T04:11:43","modified_gmt":"2018-07-19T09:11:43","slug":"saying-goodbye-to-trans-fat","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/saying-goodbye-to-trans-fat\/","title":{"rendered":"Saying Goodbye to Trans-Fat"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">That smell!<span class=\"Apple-converted-space\">\u00a0 <\/span>The one I smell passing the many bakeries on the way in to work in the morning.<span class=\"Apple-converted-space\">\u00a0 <\/span>The one when you walk into the <i>Kabalas Panim<\/i> (cocktail hour) at a wedding when you get closer to the hot dishes being served or carved.<span class=\"Apple-converted-space\">\u00a0 <\/span>And the one you smell Erev Shabbos in your neighborhood.<span class=\"Apple-converted-space\">\u00a0 <\/span>It just makes you want to eat it NOW!<span class=\"Apple-converted-space\">\u00a0 <\/span>It\u2019s the fat in the food that\u2019s doing it.<span class=\"Apple-converted-space\">\u00a0 <\/span>It goes right into your nose and it triggers a reflex in your brain telling you to eat me now! Fat\u2014it\u2019s become a nasty word, but it shouldn\u2019t be.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The United States governmental agencies in charge of nutrition recommendations have not been known for providing accurate information.<span class=\"Apple-converted-space\">\u00a0 <\/span>As a matter of fact, it was these very agencies that 50 years ago were promoting the \u201cfact\u201d that saturated fat was causing heart attacks and people should switch to polyunsaturated fats.<span class=\"Apple-converted-space\">\u00a0 <\/span>It seemed like we finally had the cause and the fix and heart disease would finally decrease. Unfortunately, it just didn\u2019t turn out that way.<span class=\"Apple-converted-space\">\u00a0 <\/span>Actually, they were, by default, promoting not only polyunsaturated fats, but by telling people that they should use margarine instead of butter, they began encouraging the public to consume trans fats. We now know\u2014trans fats clog your arteries.<span class=\"Apple-converted-space\">\u00a0 <\/span>And so it started!<span class=\"Apple-converted-space\">\u00a0 <\/span>Decades of promoting wrong and dangerous eating that resulted in an increase in heart disease and type 2 diabetes. These policies were also were a huge contributor to the obesity epidemic.<span class=\"Apple-converted-space\">\u00a0 <\/span>Unfortunately, it also brought about an increase in deaths from those diseases.<span class=\"Apple-converted-space\">\u00a0 <\/span>It was only in the early 1990\u2019s that scientists began to realize the extent of damage trans fats were doing to the human race.<span class=\"Apple-converted-space\">\u00a0 <\/span>It has taken until now to be able to say that as of 2019, in the United States, trans fats will be illegal.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">After 2018, you can say goodbye to margarines and packaged snack foods (at least as you remember them). In response to overwhelming evidence linking trans-fat intake to heart disease\u2014along with resulting pressure from health organizations\u2014the FDA has taken measures to remove manmade trans-fat from the food supply, which is usually found in the form of partially hydrogenated oil, citing that it\u2019s \u201cno longer generally recognized as safe.\u201d But that doesn\u2019t mean all trans fats will go away. They also occur naturally in small amounts in certain meat and dairy products. The jury is still out on whether natural trans-fat is anywhere near as harmful as the kind made in a lab.<span class=\"Apple-converted-space\">\u00a0 <\/span>In addition, the World Health Organization (WHO) wants it banned worldwide.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">2006 research in the New England Journal of Medicine shows, for every 2 percent of calorie intake that comes from trans fats, a person\u2019s heart disease risk increases by an incredible 23 percent. While there\u2019s still some debate about the relative health merits of saturated and unsaturated fat, health experts now unequivocally reject trans-fat. Let\u2019s look at 2 localities that banned trans fats and see the positive effect it had on the public health.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Researchers who studied Denmark\u2019s policy against trans found that three years after it went into effect, the mortality rate from cardiovascular disease declined by an average of 14.2 deaths per 100,000 people per year relative to a control scenario showing what would have happened if Denmark didn\u2019t introduce the policy. In New York State, researchers looked at the impact of artificial trans-fat restrictions. The main finding: The regulations reduced the cardiovascular death rate by 4.5 percent. Another study found hospital admissions for heart attack and stroke also declined by 6 percent in New York counties with trans-fat restrictions, when compared to state counties without those same restrictions.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">So trans is out and our health will benefit greatly.<span class=\"Apple-converted-space\">\u00a0 <\/span>However, what fats should we eat?<span class=\"Apple-converted-space\">\u00a0 <\/span>Fat is one of the three macronutrients that our bodies must consume in order to get our basic nutrition and be healthy.<span class=\"Apple-converted-space\">\u00a0 <\/span>The other 2 are carbohydrate and protein.<span class=\"Apple-converted-space\">\u00a0 <\/span>Fats are needed for 5 different functions:<\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\">Aids in Absorption of Fat-Soluble Vitamins.<span class=\"Apple-converted-space\">\u00a0 <\/span>Fat-soluble vitamins include vitamin A, D, E and K. The vitamins dissolve in fat, and proper absorption requires the presence of fat.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Promotes Brain Functioning and plays a key role in your brain development and health. Fat accounts for about 60 percent of your brain and affects your learning capabilities, hormones, moods and memory retention.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">The omega-3 fats help protect your body in a variety of ways. Omega-3 fats lower inflammation and may reduce pain accompanying it. Regular intake of omega-3 fats promotes healthy functioning of your metabolic and immune system. Omega-3 fats help prevent stroke and heart disease.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Fat protects your body. Consuming a healthy amount of fat ensures that your body has appropriate stores of it. The U.S. Department of Agriculture (USDA) recommends that 20 to 35 percent of your daily caloric consumption comes from polyunsaturated fats and monounsaturated fats.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\">Fat is a source of energy. Though you may think carbohydrates are the body&#8217;s primary source of fuel, the fact is that fat &#8212; specifically triglycerides &#8212; provide twice as much energy as carbohydrates or proteins, according to the National Institutes of Health.<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">There is no question that the healthiest of the fats are the monounsaturated variety.<span class=\"Apple-converted-space\">\u00a0 <\/span>Olive oil, canola oil, peanut oil, safflower oil and sesame oil all have a good amount of monounsaturated fats. <span class=\"Apple-converted-space\">\u00a0 <\/span>Other sources include avocados, peanut butter, and many nuts and seeds.<span class=\"Apple-converted-space\">\u00a0 <\/span>People are asking me a lot lately about coconut oil.<span class=\"Apple-converted-space\">\u00a0 <\/span>There is a lot of false information out there.<span class=\"Apple-converted-space\">\u00a0 <\/span>When you separate the science from the sales pitch, coconut oil is not nearly the health-boosting, fat-fighting miracle that its fans want it to be.<span class=\"Apple-converted-space\">\u00a0 <\/span>\u201cThere\u2019s no strong evidence directly tying coconut oil to either a greater or reduced risk of cardiovascular disease,\u201d says Patrick Wilson, RD, PhD, assistant professor of exercise sciences at Old Dominion University in Norfolk, Virginia. He explains that while studies show coconut oil intake raises levels of total cholesterol and LDL (\u201cbad\u201d) cholesterol, some of these studies found that HDL (\u201cgood\u201d) cholesterol also increases, so overall cholesterol numbers may not worsen or improve.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">It\u2019s likely that coconut oil is a reasonable choice but certainly not a magical cure. If you like its flavor or the moistness it adds to baked goods, it\u2019s probably fine to include modest amounts (no more than a tablespoon daily) as part of an overall healthy eating plan.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Fat in general is not a bad word.<span class=\"Apple-converted-space\">\u00a0 <\/span>Like anything else we eat, if you eat too much, you will gain weight.<span class=\"Apple-converted-space\">\u00a0 <\/span>Just like protein and carbohydrate, our bodies require that we eat high quality choices.<span class=\"Apple-converted-space\">\u00a0 <\/span>We need some of everything.<span class=\"Apple-converted-space\">\u00a0 <\/span>As far as how we look at saturated fats today, they are not the evil doer that we once thought.<span class=\"Apple-converted-space\">\u00a0 <\/span>But, that doesn\u2019t mean that they are very good for you either. \u201cLack of harm is not the same thing as being good for you,\u201d says David Katz, MD, MPH, director of the Yale University Prevention Research Center. \u201cAll these studies show is that there is more than one way to eat badly. While high intakes of saturated fat can be a marker of a poor overall diet, when saturated fat calories are supplanted by refined carbs or added sugars, things are equally detrimental.\u201d Katz says these studies shouldn\u2019t be construed to suggest that raising saturated fat intake does not raise the risk for heart disease. \u201cGetting your fill of saturated fat from the usual sources like pizza and oversized burgers is still not a wise move.\u201d<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">There is still solid evidence that saturated fat is not an innocent bystander (Sacks et al. 2017). A rigorous review of randomized controlled studies concluded that a reduction in saturated fat intake does result in a drop in cardiovascular disease risk, and replacing this type of fat with polyunsaturated fats like those in walnuts, flax and fatty fish is heart protective (Hooper et al. 2015). Further, Harvard researchers found that among nearly 130,000 people, those who ate more unsaturated fat (mono and poly) instead of saturated fat had a lower risk for heart conditions (Li et al. 2015). But when people cut saturated fat from their diet and replaced it with refined carbohydrates, all benefits were canceled out.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">No one should think that eating loads of saturated fat is healthy. For the record, the Dietary Guidelines for Americans 2015\u20132020 advises limiting saturated fat to less than 10% of total daily calories. Most experts still recommend focusing your fat-eating efforts on the unsaturated variety, as modeled in the all reliable Mediterranean diet. But as long as your diet is dominated by whole foods, a very occasional taste of meat, cheesecake or butter, won\u2019t do much harm.<\/span><\/p>\n<p class=\"p2\"><span class=\"s1\">Fat is not the enemy, unless it\u2019s the trans variety.<span class=\"Apple-converted-space\">\u00a0 <\/span>Monounsaturated fats are even good for you and essential in the diet.<span class=\"Apple-converted-space\">\u00a0 <\/span>Saturated fats on a limited basis aren\u2019t harmful, but overconsumption is still problematic.<span class=\"Apple-converted-space\">\u00a0 <\/span>Like all categories of food, keep your intake low.<span class=\"Apple-converted-space\">\u00a0 <\/span>Eating fats in moderate amounts will <b><i>\u201cadd hours to your day, days to your year and years to your life.\u201d<\/i><\/b>\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>That smell!\u00a0 The one I smell passing the many bakeries on the way in to work in the morning.\u00a0 The one when you walk into the Kabalas Panim (cocktail hour) at a wedding when you get closer to the hot dishes being served or carved.\u00a0 And the one you smell Erev Shabbos in your neighborhood.\u00a0<\/p>\n","protected":false},"author":469,"featured_media":60275,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-60158","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Saying Goodbye to Trans-Fat - OU Life<\/title>\n<meta name=\"description\" content=\"That smell when I pass the bakery or walk into the cocktail hour at a wedding. 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