The Danger of Hydrogenated or Partially Hydrogenated Fats

This article is from the North Carolina Chiropractic Journal and was written by Walter H. Schmitt, Jr, D.I.B.A.K, D.A.B.C.N. With all the confusion about fats, this helps set the record straight. If you are eating HYDROGENATED OR PARTIALLY HYDROGENATED FATS OR OIL you are asking for trouble!

If the label contains the words hydrogenated or partially hydrogenated, do not let your family eat it. If the label contains the words hydrogenated or partially hydrogenated, do not let your friends eat it. If the label contains the words hydrogenated or partially hydrogenated, get it out of your family's kitchen. Read labels and avoid these substances like they are poisons ... which they are.

Why not consume partially hydrogenated fats or oils? Because by the definition of "poison," partially hydrogenated fats and oils are poisons. Dorland's Medical Dictionary defines "poison" as "any substance which, when relatively small amounts are ingested ... has chemical action that may cause damage to structure or disturbance of function, producing symptomatology, illness, or death." (1) Partially hydrogenated oils do not exist in nature. Partially hydrogenated fats and oils are processed versions of naturally occurring fats and oils. In nature, most dietary fats and oils exist in a structural form which is called the "cis" form. When these natural cis form fats are processed by bubbling hydrogen gas through them at high temperatures, they become partially hydrogenated which changes their structure to the "trans" form. The natural cis fat has a bend and the processed trans fat is a straight molecule. See figure 1. This difference in cis and trans shapes is of major significance. When eaten, fats and oils are incorporated into cell membranes altering the composition of these delicate structures. When they interact with normal fat metabolism, they disturb function in a most deleterious manner. Hence, these substances meet the definition of a poison." Trans fats interfere with important, normal functions by inhibiting enzymes which are necessary for the body's normal metabolism of fats and they keep doing it for a long time.

When you eat normal cis fats, the body metabolizes half of them in 18 days. When you eat trans fats the body requires 51 days to metabolize half of them. This means that half of the trans fats you eat today will still be inhibiting essential enzyme systems in your body 51 days from now.(2)

Many essential functions in our bodies depend on three categories of hormones called prostaglandins (PGs) which are produced from fats in our diets. The three families can be called the PG 1, PG 2, and PG 3 families. In a general sense, the PG and PG 3 families are good PGs and the PG 2 family are bad PGs. This is because in our society most of the ill effects of chronic disease are caused by or aggravated by the PG 2 family. This includes heart attacks and cardiovascular disease, cancer, and inflammatory conditions including autoimmune diseases. The PG 2 family is derived directly from naturally occurring fat found in red meat, shellfish, and dairy products. PG 2 family reactions include: increasing blood clotting, (3) increasing blood pressure, (4) increasing cholesterol and causing other heart attack risk factors to be made worse. (3) PG 2 family substances increase inflammatory activity which leads to tissue destruction associated with everything from trauma to autoimmune diseases. (5, 6, 7) PG 2 family chemicals also cause a decrease in natural killer cells which are necessary for our body to fight off cancer. Because of this fact, tumors increase in size under the influence of PG 2. (8, 9) The naturally occurring PG I and PG 3 families counteract the bad effects of the PG 2 family. The PG I and PG 3 families decrease blood clotting, (10, I 1, 12) decrease blood pressure, (3, 10) decrease cholesterol, (13, 14, 15) decrease inflammation, (6, 7, 16) and increase natural killer cell activity which is necessary to fight tumors. (3, 17). Trans fats block PG I and PG 3 production, and by default, PG 2 substances are produced unopposed. The PG 2 imbalance created by the consumption of partially hydrogenated fats contributes to the production of chronic disease which is the enigma of our modern society.

There are dozens of references in scientific literature documenting the ill effects of trans fatty acids especially in relation to heart disease. (3, 18, 19). If you have difficulty in convincing someone of the value of avoiding trans fats, the extensive references now available in the scientific literature are helpful.

There are also other symptoms which are created by the PG 2 family when trans fats inhibit the balancing effects of the PG I and PG 3 families. Headaches, joint pain including back pain and arthritis, skin problems, premenstrual syndrome, and menstrual cramps are just a few of the symptoms which are related to PG 2 imbalances created by eating partially hydrogenated fats and oils. Millions of people take aspirin, acetaminophen, and other non-steroidal anti-inflammatory drugs (NSAIDS) such as ibuprofen or naprosen to alleviate these symptoms. These drugs work by blocking PG production. Avoidance of partially hydrogenated trans fats and consumption of natural fats and oils can often turn these symptoms around in as little as 3 to 4 weeks without any other intervention. It has been said that, in the history of the world, there has never been an aspirin deficiency or an NSAID deficiency.

But there are millions of people who regularly consume partially hydrogenated fats and oils who suffer ill effects and then mask the symptoms with these drugs. If you, your family, or your friends, achieve symptom relief with aspirin, acetaminophen, or any other NSAID, (non-steroidal anti-inflammatory drug), it is almost certain that there is a fatty acid imbalance in the body causing the symptoms in the first place.

Nutritional supplementation with essential fatty acids can also be helpful in reducing symptoms. This is especially true if symptom relief is achieved by aspirin or similar substances. The PG 1 family can be supplemented with black currant seed oil, evening primrose oil, or borage oil. The PG 3 family can be supplemented using flaxseed (linseed) oil and/or fish oils such as those containing EPA (eicosapentaenoic acid.) Ask your doctor about which of these may be useful for you.

Although supplementation is useful, return to normal function will not be seen until the partially hydrogenated fats and oils are eliminated from the diet. Many people put up with or medicate for daily nagging symptoms which they wrongly assume are normal. There are no such things as normal headaches, normal backaches, normal arthritis, normal menstrual cramps, etc. All of these symptoms have been helped by total avoidance of partially hydrogenated fats and oils. You will be elated to learn that daily nagging symptoms are not "normal," nor due to "normal aging" or "just getting older." Due to the prolonged life of trans fatty acids, you must be both diligent with avoiding them and patient for the changes to take place. Within a few weeks or a couple of months, however, the results are usually noticeable and often quite gratifying.

Read labels as if your life depended on it, which it does. As people say when they first look to avoid these poisons, "These fats are in everything on the grocery store shelves!" Well, not quite everything. But partially hydrogenated oils are found in margarines, vegetable shortenings, most chips, cookies, candy, cakes, popcorn and other similar snack foods, and are used in food preparation by most fast food companies. (20, 21) Typical ingredients sections of labels include such names as "partially hydrogenated soybean oil," "hydrogenated vegetable oil," "partially hydrogenated cottonseed oil," and so on. Few family doctors, internists, or cardiologists are aware of the mass of recent research evidence indicting trans fats as increasing their patients' risk of heart disease, much less the other adverse effects of consuming these poisonous substances. In fact, most doctors still recommend margarine instead of butter for patients trying to prevent or improve heart disease. The fact is that trans fats increase cardiac risk factors twice as much as saturated fat in the diet! (21) Still, many patients blindly follow their misinformed doctors' advice and are unwittingly consuming foods thinking they will decrease their risk for heart disease when these foods will actually significantly worsen their cardiac risk factors, not to mention the other problems they create. We must stop the insanity of slowly poisoning ourselves and our society by replacing natural fats with processed trans fats. Many of us, our family members, and our friends have nagging symptoms or major degenerative problems which we more or less take for granted. We refer to these symptoms as "normal" or "typical" which they are not. When they recur, we feel victims of an imperfect world. Or we write them off to the aging process. There are tangible reasons for most everything we, our families, and our friends, experience. The ingestion of hydrogenated and partially hydrogenated fats and oils contribute to the common aches and pains of daily life as well as slow degenerative processes and life ending illnesses. These symptoms can be changed and the quality of life improved by simply avoiding hydrogenated and partially hydrogenated fats and oils.

Some adverse effects of consuming trans fatty acids reported in humans and animals are:

Now you can see why we say, "Get these out of your family's kitchen". FRIENDS DON'T LET FRIENDS EAT PARTIALLY HYDROGENATED FATS!

If you're like most people, you're probably confused about trans fats. Which foods have them, and which don't? Which are the worst foods, which are the best? If you shop in an ordinary grocery store, you've got to read labels. That's the bottom line. But this list should alert you on what to look for. It's hoped that food manufacturers will probably begin reducing the amount of trans fats in packaged foods during the next few years, so this information may change.

1. Spreads. Margarine is a twisted sister -- it's loaded with trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat:

2. Packaged foods. Cake mixes, Bisquick, and other mixes all have several grams of trans fat per serving.

Tip: Add flour and baking powder to your grocery list; do-it-yourself baking is about your only option right now. Or watch for reduced-fat mixes.

3. Soups. Ramen noodles and soup cups contain very high levels of trans fat.

Tip: Get out the crock-pot and recipe book. Or try the fat-free and reduced-fat canned soups.

4. Fast Food. Bad news here: Fries, chicken, and other foods are deep-fried in partially hydrogenated oil. Even if the chains use liquid oil, fries are sometimes partially fried in trans fat before they're shipped to the restaurant. Pancakes and grilled sandwiches also have some trans fat, from margarine slathered on the grill.

Tip: Order your meat broiled or baked. Skip the pie. Forget the biscuit. Skip the fries -- or share them with many friends.

5. Frozen Food. Those yummy frozen pies, pot pies, waffles, pizzas, even breaded fish sticks contain trans fat. Even if the label says it's low-fat, it still has trans fat.

Tip: In frozen foods, baked is always heart-healthier than breaded. Even vegetable pizzas aren't flawless; they likely have trans fat in the dough. Pot pies are often loaded with too much saturated fat, even if they have no trans fat, so forget about it.

6. Baked Goods. Even worse news -- more trans fats are used in commercially baked products than any other foods. Doughnuts contain shortening in the dough and are cooked in trans fat.

Cookies and cakes (with shortening-based frostings) from supermarket bakeries have plenty of trans fat. Some higher-quality baked goods use butter instead of margarine, so they contain less trans fat, but more saturated fat.

Tip: Get back to old-fashioned home cooking again. If you bake, use fat-substitute baking products, or just cut back on the bad ingredients, says Moore. Don't use the two sticks of butter or margarine the recipe calls for two. Try using one stick and a fat-free baking product.

7. Chips and Crackers. Shortening provides crispy texture. Even "reduced fat" brands can still have trans fat. Anything fried (like potato chips and corn chips) or buttery crackers have trans fat.

Tip: Think pretzels, toast, pita bread. Actually, pita bread with a little tomato sauce and low-fat cheese tastes pretty good after a few minutes in the toaster oven.

8. Breakfast food. Breakfast cereal and energy bars are quick-fix, highly processed products that contain trans fats, even those that claim to be "healthy."

Tip: Whole-wheat toast, bagels, and many cereals don't have much fat. Cereals with nuts do contain fat, but it's healthy fat.

9. Cookies and Candy. Look at the labels; some have higher fat content than others. A chocolate bar with nuts -- or a cookie -- is likely to have more trans fat than gummy bears.

Tip: Gummy bears or jelly beans win, hands down. If you must have chocolate, get dark chocolate -- since it's been shown to have redeeming heart-healthy virtues.

10. Toppings and Dips. Nondairy creamers and flavored coffees, whipped toppings, bean dips, gravy mixes, and salad dressings contain lots of trans fat.

Tip: Use skim milk or powdered nonfat dry milk in coffee. Keep an eye out for fat-free products of all types. As for salad dressings, choose fat-free there, too -- or opt for old-fashioned oil-and-vinegar dressing. Natural oils such as olive oil and canola oil don't contain trans fat.

Can you eliminate trans fats entirely your diet? Probably not. Even the esteemed National Academy of Sciences stated last year that such a laudable goal is not possible or realistic.

Instead, take this suggestion from Moore: "The goal is to have as little trans fat in your diet as possible. "You're not eliminating trans fats entirely, but you're certainly cutting back."

1. Dorland's illustrated medical dictionary, 28th ed. WB Saunders, 1994

2. Schmitt, Walter H., Jr. Compiled notes on clinical nutritional products. Mahopac, NY: David Barmore Productions, 1990

3. Dannenberg AJ, Redienberg MM. Dietary fatty acids are also drugs. Clinical pharmacological therapeutics 1994;55:5-9

4. McGiff JC et al. Arachidonate metabolites in kinins in blood pressure regulation. Hypertension 1991;(Suppl.3):18(supp 111):111-150-III-157

5. Saloman P, et al. Treatment of ulcerative colitis with fish oil N-3-w-fatty acid: an open trial. J clin gastroenterology 1990;12(2);157-161

6. Sperling, RI. Dietary Omega-3 fatty acids: the effects on lipid mediators of inflammation and rheumatoid arthritis. Nutrition in rheumatic diseases clinics of North America/nutrition and rheumatic diseases May 1991;17(2):373-389

7. Callejari PE and Surier, RB. Botanical lipids: potential role in the modulation of immunologic responses and inflammatory reactions. Nutrition and rheumatic diseases/rheumatic disease Clinics of North America May 199 1; 17(2):415-425

8. Narisawa, T; et al. Relationship between blood plasma prostaglandin E2 and liver and lung metastasis in colorectal cancer. Diseases of colon and rectum Oct 1990;33(10):840845

9. El-Hakm IK, et al. Leukotriene B4 and oral cancer. British maxillofacial surg 1990;29:155-159

10. Axelrod L; et al. Effects of a small quantity of w-3 fatty acids on cardiovascular risk factors in NIDDM. Diabetes care Jan 1994; 17(l):37

11. 1. Zhu B; et al. Is the reduction of myocardial infarct size by dietary fish oil the result of altered platelet function? The American heart journal, 04/94; 127(No.4/part 1):744-755

12. Goodnight, SH. The effects of n-3 fatty acids on atherosclerosis and vascular response to injury. Archives of pathology and laboratory medicine Jan 1993; 1 17:102-105

13. Engler MB. Vascular effects of omega-3fatty acids: possible therapeutic mechanisms in cardiovascular disease. J cardiovasc nurs 1994;8(3):53-67

14. Nordoy A; et al. Individual effects of dietary satuarted fatty acids and fish oil on plasma lipids and lipoproteins in normal. Am j clin nutr 1993;57:634-639

15. Parkinson A. Elevated concentrations of plasma omega-3 fatty cids among Alaskan eskimos. Am j clin nutr 1994;59:384-388

16. Brzeski, M et al. Evening primrose oil in patients with rheumatoid arthritis and side-effect of non-steroidal antiinflammatory drugs. British journal of rheumatology 1991;30:370-372

17. Roitt, Ivan M., Brostoff, Jonathon, Male, David K. Immunology. St. Louis: C.V. Mosby, 1985

18. Ascherio A; et al. Trans-fatty acids intake and risk of myocardial infarction. Circulation,1994;89:94-101

19. Willett WC; et al. Intake of trans fatty acids and risk of coronary heart disease among women. Lancet 03/06/ 93;341:581-585

20. Hurley J, Schmidt S. Movie theater snacks. Nutrition action May, 1994;1,9

21. Litin L, Sacks F. Trans-fatty acid content of common foods. New Engl j med Dec 23, 1993;329(26):1969-1970.