What are Hydrogenated Oils?

What are hydrogenated oils

Hydrogenated oils are oils that were originally liquid and unsaturated fat, and they underwent a process called hydrogenation to convert them into solids. by adding hydrogen atoms to it, and this may produce what is known as trans fat, and it should be noted that these fats are found naturally in small quantities in some foods, but most of the hydrogenated fats that a person takes come from manufactured fats.

The hydrogenation process is divided into two types, which we mention in the following:

• complete hydrogenation Which converts fats into fully saturated, to become solid at room temperature.
• partial hydrogenation in which the fats are partially saturated with hydrogen; To obtain a semi-solid texture that can be controlled, and gives manufacturers enough flexibility to manufacture different products whose properties can be controlled as desired.

It is worth noting that fully hydrogenated fats are a type of saturated fat that does not contain trans fats, while partially hydrogenated fats contain trans fats that increase bad cholesterol (LDL) and reduce good cholesterol (HDL), but the average consumer will not be able to distinguish. Between these two types, and therefore it is advised to avoid all types of hydrogenated fats or products that contain them.

The harms of hydrogenated oils

Trans fats are the worst type of fat. Therefore, the US Food and Drug Administration (in English: Food and Drug Administration) prevented food manufacturers from adding it to foods and drinks, Many studies have indicated the dangers that may result from consuming this type of fat, and we explain in the following some of these harms:

• One observational study, published in the Brazilian Journal of Medical and Biological Research in 2012, included 127 participants without diabetes; There is a link between increased consumption of trans fats And a higher risk of suffering from a weakness in insulin sensitivity (in English: insulin sensitivity); That is, a decrease in the body’s response to the effects of the hormone insulin, and this may cause insulin resistance, which occurs when the body cannot respond to insulin using the glucose in the blood, which causes a rise in blood sugar levels.
• A study published in The American Journal of Clinical Nutrition in 2004, in which 50 men participated for 5 weeks, indicated that an increased intake of trans fats may be associated with increased susceptibility to infectionsand increased inflammatory indicators in the body.
• An observational study published in the American Journal of Epidemiology in 2005 included data on 78,778 women who did not have cardiovascular disease or diabetes at the start of the study; There is a relationship between increased consumption of trans fats andHigh risk of heart disease coronary heart disease among younger women.
• It was mentioned in one of the systematic reviews published in the Journal of Global Oncology in 2018, which included the results of 24 scientific studies; It is possible that consuming large amounts of trans fats may cause it Increased risk of cancerIt should be noted that there are no underlying causes for this, but chronic inflammation and oxidative stress may increase the risk of this happening, but more future studies are needed to confirm this.

Sources of hydrogenated oils

Partially hydrogenated oils – which we mentioned earlier contain harmful trans fats – are mostly found in these foods:

• Vegetable butter (in English: Margarine).
• Solid vegetable fats, at room temperature.
• baked foods; especially prepared in advance; Brownies, pies, cakes, muffins, and biscuits.
• Doughs ready to use.
• Dairy or non-dairy coffee creamers.
• Processed, frozen, fried and fast foods.
• Some ready-made salad dressings.
• Some types of breakfast cereal.
• Peanut Butter.

Amounts that can be taken of hydrogenated oils

Recommendations about the consumption of hydrogenated oils are related to the amounts that can be consumed of trans fats in general, and it should be noted that the body does not need trans fats, so its consumption should be reduced. Dietary Guidelines for Americans, and the recommendations of the American Heart Association indicate (in English: American Heart Association) for the year 2015-2020 to the following:

• Total fat: You should not consume more than 25-30% as a maximum of total fat from the total daily calories
• Trans fats: Trans fat consumption should be less than 1% of your total daily calories, which is equivalent to 20 calories or 2 grams in a 2,000 calorie diet.

Tips to help reduce your intake of hydrogenated oils

Here are some tips that help reduce hydrogenated oils:

• Choose diets that focus on fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts, and cut back on red meat and sugary foods and drinks.
• Choose foods made from non-hydrogenated oils, rather than fully or partially hydrogenated oils, or saturated fats.
• Use soft or liquid margarine instead of butter, read the list of nutritional information on products, and choose types that are free of trans fats and hydrogenated oils.
• Limit your consumption of commercial fried foods and baked goods made with margarine or partially hydrogenated vegetable oils, as these foods may contain trans fats in addition to being high in fat.
• Choose healthy oils for cooking such as olive oil, canola oil, and other liquid vegetable oils, or mix a small amount of butter with olive oil to get a butter flavor.
• Avoid fried foods on the outside; This is because some restaurants use partially hydrogenated oils for frying.