Hydrogenated Oils, Trans Fats, Salt, Sugar-What's the harm?

You may have seen food packaging that marked with bright letters that say "No Trans Fats!, "No Salt!" etc. Or perhaps you have heard the warnings on the news or daytime talk shows that warn you to avoid sugary foods or foods that contain hydrogenated oils. But what really is the harm? How can these items affect your health? How concerned do you really need to be?

Hydrogenated Oils

What is it?

Hydrogenated oils are one of the worst of 6000 chemicals that are currently added to foods. Hydrogenated oils are produced by heating coconut, palm, kernel or other oil to 500 to 1,000 degrees under several atmospheres of pressure. The oil is then injected with a metal catalyst such as aluminium or nickel. As it bubbles, the metal changes the molecular structure of the oil and increases the density. Instead of melting at room temperature, the oil is now semi-solid or solid and is a partially hydrogenated or fully hydrogenated oil.

The molecular structure of this substance is actually more similar to plastic than to oil.

How is it harmful?

When you consume this thicker substance it thickens your blood requiring your heart to work harder to pump blood. Thus, consumption of hydrogenated oils causes high blood pressure. Some studies have shown that consuming hydrogenated oils can have this negative effect on your body within minutes. Other studies have also shown a rise in cholesterol connected to hydrogenated oils. Additionally, when the blood is thicker it has a harder time pumping to the brain which can cause ADHD, Alzheimer's, Parkinson's  and muddled
thinking.

What are partially hydrogenated oils? How are they different from hydrogenated oils? How are they harmful?

Partially hydrogenated oils are produced in the same was as fully hydrogenated oils, however trans fats remain when partially hydrogenated oils remain. Both hydrogenated and partially hydrogenated are saturated fats. However, being that only partially hydrogenated oils are trans fats they raise your LDL "bad" cholesterol and lower your HDL "good" cholesterol. On the other hand, fully hydrogenated oils have no remaining trans fats and converts to unsaturated fat when consumed.

How do I avoid?

Check the labels of everything you consume. You will find that many margarine brands, cookies, baked goods, peanut butters, crackers, shortening and processed, boxed or packaged food goods contain hydrogenated oils. Choose items without it!

Resource Links: http://www.naturalnews.com/024694_oil_food_oils.html http://www.livestrong.com/article/272066-why-is-hydrogenated-oil-bad-for-you/
http://www.cnn.com/2008/HEALTH/expert.q.a/12/26/transfats.partially.hydrogenated.oils/index.html

Trans Fats

What is it? 

An unsaturated fat that is a trans-isomer of fatty acids. Natural trans fats include vaccenic acids which can be found in beef and dairy. Chemically produced trans fats are converted into saturated fats that are partially hydrogenated oils and used in many processed foods as a preservative. 

How is it harmful?

Trans fats lower HDL "good" cholesterol and raise LDL "bad" cholesterol. This combination increases your risk of heart disease. Additionally, partially hydrogenated oils will also raise your blood pressure as it thickens your blood forcing your heart to work harder. Furthermore, given that partially hydrogenated oils are saturated fats they will lower your HDL and raise your LDL to a greater degree than an unsaturated trans fat.

How do I avoid it?

Read the labels on your foods.Avoid foods that have partially hydrogenated oils in the ingredients or trans fat in the nutrition facts, ask fast food restaurants if they use partially hydrogenated oils or better yet just avoid fast food! Choose lean meat and be sure to remove all fat. Use alternatives to dairy like almond, coconut and hemp milk. 

Resource Links: http://en.wikipedia.org/wiki/Trans_fat http://www.mayoclinic.com/health/trans-fat/CL00032  http://www.heart.org/HEARTORG/Conditions/Cholesterol/PreventionTreatmentofHighCholesterol/Know-Your-Fats_UCM_305628_Article.jsp http://www.cdc.gov/nutrition/everyone/basics/fat/transfat.html
http://www.heartfoundation.org.au/healthy-eating/fats/Pages/trans-fats.aspx  http://www.livestrong.com/article/41014-partially-hydrogenated-oil-vs.-hydrogenated/ http://lowfatcooking.about.com/od/faqs/f/hydrogenated.htm

 Salt

What is it?

Salt is a crystalline mineral that mainly consists of sodium chloride. It is essential to our health, however, in excess it can be harmful.

How is it harmful?

Salt in excess can cause high blood pressure, swelling, difficulty breathing and heart failure.

How do I avoid it?

Season foods without the use of salt. Try using a variety of different herbs in addition to garlic, onion and peppers (what I like to call the "seasoning vegetables.") Read labels and look for less than 100 mg of sodium. Be aware of saltwater seafood and meats (especially highly processed meats like bacon and salami) that contain high sodium levels. For example, crab contains 1,436 mg of salt per one leg of Alaskan King Crab and one slice of bacon contains 194 mg of sodium. Sodium consumption should be less than 2,300 mg per day and less than 1,500 mg if you are under 2, over 51 or at risk for hypertension, diabetes or chronic kidney disease. Keep in mind that nearly every food contains salt (thus, the importance of not adding salt to your food or buying salty packaged foods) including vegetables, poultry, seafood, meat, fruits, cheeses, alcoholic drinks, soda and milk.Check out this document to see just how much sodium is in the foods you eat: http://fcs.tamu.edu/food_and_nutrition/pdf/sodium-content-of-your-food-b1400.pdf.

Resource Links: http://en.wikipedia.org/wiki/Salt http://www.bbc.co.uk/health/treatments/healthy_living/nutrition/healthy_salt.shtml http://fcs.tamu.edu/food_and_nutrition/pdf/sodium-content-of-your-food-b1400.pdf http://www.healthaliciousness.com/articles/what-foods-high-sodium.php http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf http://www.cdc.gov/salt/food.htm

Sugar

What is it?

Sugar is a carbohydrate and sweet flavored substance derived from various sources. It is most commonly derived from sugar cane and sugar beets. Sugar can be divided into two main categories, monosaccharides and disaccharides. Monosaccharides include gluctose, fructose and galactose. Glucose naturally occurs and fruits or plants. Fructose is the sweetest kind of sugar and can be found in honey, fruits, and some root vegetables. Galactose is a less sweet sugar found in plants and lactose. Disaccharides are the combination of two monosaccharides with the exclusion of water. Monosaccharides include sucrose, maltose and lactose. Sucrose is found in sugar cane stems and sugar beet roots. Maltose is derived from the germination process of certain grains and a less sweet sugar. Lactose is found in milk.

How is it harmful?

In excess high consumption of sugar can lead to diabetes, macular degeneration, obesity, dementia, and tooth decay. 

How do I avoid it?

Limit juices and opt for a piece of fruit instead. Think of how many oranges it takes to make one glass of orange juice-a lot of oranges and therefore a lot of sugar! Replace regular white sugar with a natural, lower calorie sugar like Truvia. Choose low sugar cereals that contain less that 8 grams of sugar and DON'T sprinkle additional sugar on top. Have sweets only on occasion. Choose items with reduced sugar, but without artificial sweeteners that may have adverse health affects. Lastly, but most importantly, stick to whole foods like fruits, vegetables, grains, and lean meats and limit from packaged and processed goods. Tip: Shop on the perimeter of the grocery store! 

Resource Links: http://en.wikipedia.org/wiki/Sugar http://circ.ahajournals.org/content/120/11/1011.full.pdf   

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Sugars-101_UCM_306024_Article.jsp
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp