Enemy of the Plate: HYDROGENATED OILS & TRANS FATS

I don't even know where to begin. The existence of hydrogenated oil makes me so mad I that I want to curse for a whole paragraph without making a point.


Hydrogenated Oil 

Once upon a time there were two unsaturated fats, Poly and Mono. Poly and Mono, derived from plants, roamed the earth in liquid form, slaying cardiovascular risk and lowering LDL (bad) cholesterol, giving rise to better vitamin absorption, higher energy levels and increased HDL (good) cholesterol levels. Then along came some evil bastard from the food industry, who discovered if you strap down unsaturated fats and put them through a process called "hydrogenation," what results is a cheaper way of producing saturated solid or semi-solid fats (cheaper than using animal fats or other naturally occurring saturated fats). This practice of hydrogenation became normal and its dark, money-driven cloud covered the land, resulting in higher body fat percentages, raised LDL (BAD) cholesterol and an increased risk of cancer and cardiovascular disease in humans.

You do not have to be part of this sad story. Go to your kitchen and rid your pantry, refrigerator and freezer of any food that contains an ingredient that says hydrogenated-, partially hydrogenated-, margarine or shortening, pronto!

Trans Fat

This is just another way of saying "partially hydrogenated," since the unsaturated fat has not become fully hydrogenated or saturated. WARNING! You may pick up a prepared food item from the shelves in the grocery store that boasts of having "no trans fats." Flip the box over and read the ingredients. If there is an ingredient that says partially hydrogenated-, margarine or shortening, IT CONTAINS TRANS FAT! Why? The FDA ruled that if a food item contains less than 0.5 grams of trans fat per serving then the phrase "no trans fat" may be plastered over the box with confetti around it. The manufacturer can do that! Then this begs the question, how many of us eat the actual serving size written on the box? Don't lie to yourself (especially you, America).

Still not sold on how bad this stuff is for you? Here's the final blow. Consider your weekly exercise regimen about "half as useful" to "not useful at all" if you have hydrogenated oils and trans fat in your diet. Your arteries will build plaque, your immune system will suffer and your body will lower its ability to detoxify itself of carcinogens and drugs. These non essential fatty acids can prevent your body from using and benefiting from any essential fatty acids.

Ok, so unless you want to keep your fat and risk for disease, no more hydrogenated oil or trans fat. Capiche?

What else needs to be said? Ah, yes. Though there are many forms of naturally occurring saturated fats, that doesn't mean you can go to town and start eating them out of a bowl. Prefer to eat as little to none of these saturated fats as possible. Say NO to animal fats, cream, cheese, butter, ghee, suet, tallow, lard, fatty meats, coconut oil, cottonseed oil, palm kernel oil, and chocolate.

I know, I know, I know. Some of you I lost at "cheese," some of you I lost at "meat," and I lost 99% of women at the mention of lowering chocolate intake. I'm not backing down. Lower your ingestion of these ingredients, watch the pounds fall off. Stick to polyunsaturated fats and monounsaturated fats, AKA good fats! These are found in olive oil, vegetable oil, sunflower seeds and peanut oil. Go for organic, cold pressed or expeller pressed oils. This way you are guaranteed that the oils are not hydrogenated and BONUS-organic oils are pesticide free!

By the way, if you are flirting with the idea of ridding you diet of meat, cheese and dairy, be sure to take a supplement for B12 and eat plenty of iron rich foods.

Do you cook with oil?

If cooking at high temperatures, be sure to use organic or expeller pressed olive oil, avocado oil (medium temperatures) or canola oil (medium high temperatures). Other oils that cannot withstand high temperatures will change in composition once it is cooked past its smoking point, creating cancer-causing free radicals and destroying any essential fatty acids the oil naturally contains. NEVER reuse old oil.

Would this be a good place to say no more fried foods? You knew I was going to say it anyway.

Ah, entry over. Blood pressure lowering...

Sources:
Good Question: Labeling for Trans Fats and Partially Hydrogenated Oils?
Saturated Fat, Wikipedia article
Hydrogenation, Wikipedia article
Trans Fat, Wikipedia article
Benefits of Unsaturated Fat and Protein in a Diet
Steinman, David. Diet for a Poisoned Planet. New York: Thunder's Mouth Press, 1990. pp. 254-266