Limit or totally avoid consumption of foods made using industrial trans-fats.
The cooking fat should be rich in polyunsaturated and monounsaturated fatty acids e.g. Vegetable oils. Some vegetable oil examples are soybean oil, corn oil, rice bran oil, canola oil, sunflower oil, safflower oil, olive oil etc.
Food industry and restaurants should use healthier alternatives to industrial trans-fats.
For the food manufactures, the commercial benefit of using trans-fats in food, make it lucrative to circumvent the laws. They may be reluctant to mention ‘partially hydrogenated oils’ or ‘trans-fat’ on the label of products.
In such scenario, the onus comes on to the consumers.
The consumers need to learn to identify the presence of industrial trans-fat in food products to avoid their intake.
Carefully check the label of ready to eat items especially bakery items, for mention of:
• Partially hydrogenated vegetable oil
• Trans-fat content
Be cautious of the ‘zero trans-fat’, ‘0-grams of trans-fat’ or ‘Trans-fat free’ on the label
Officially, such food label is allowed for small amount of trans-fat per serving. This amount depends on the country specific law.
In some countries, use of ‘trans-fat free’ label is allowed as long as the content of trans-fat is 0.5 gram or lesser per serving. If the ingredients list mentions ‘partially hydrogenated oils’, it has trans-fat
In India, since January 2022, the logo ‘trans-fat free’ is allowed to be used for food which does not have industrial trans-fats more than 0.2g/100g
Consume readymade foods made with natural un-hydrogenated vegetable oils only
Curtail consumption of commercially prepared fried and baked food items.
Some such food items in India include:
• Patty (vegetable puff)
• Potato chips
• Cake and pastry
• Namkeen mixtures
• Many sweets like laddoo, jalebi, gulabjamun etc.
Occasional consumption of trans-fat containing food may not be a trouble. Regular consumed items should not contain partially hydrogenated oils or other trans-fat.
• Use natural un-hydrogenated vegetable oils for cooking
o AVOID any kind of ‘Vanaspati Ghee’ for cooking.
While Cooking deep fried items like pakoras, pooris;
o Do not heat the oil for a very long time
o Do not keep the food in the oil for too long.
• Do not reuse the same oil for frying.
o Using small pans will facilitate frying in smaller quantity of fat.
o Once used for frying, the oil may then be consumed for preparing vegetable curry, dal and other items
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Trans Fats: FSSAI website. Retrieved from: https://eatrightindia.gov.in/trans-fat-free-india.jsp on 5th February 2022 at 11:40 AM
Replace Trans Fats –Free by 2023: NIHFW hosted website. Retrieved from: https://www.nhp.gov.in/healthlyliving/replace-trans-fats-%E2%80%93free-b... on 5th February 2022 at 12:10 PM
Reading the Ingredient Label: What to Look For; Web MD website. Retrieved from: https://www.webmd.com/food-recipes/features/healthy-ingredients on 5th February 2022 at 12:21 PM
7 Foods That Still Contain Trans Fats; Healthline website. Retrieved from: https://www.healthline.com/nutrition/trans-fat-foods#TOC_TITLE_HDR_2 on 5th February 2022 at 12:21 PM
Trans Fatty Acids (Trans fat): http://www.ihatepsm.com/blog/trans-fatty-acids-trans-fat