What’s all the fuss about saturated and trans-fats?

Saturated fat and trans fat are the primary culprits that lead to poor health, particularly heart health. Saturated fats are solid or nearly solid at room temperature. All animal fats (meat, poultry and dairy) contain saturated fat.

These fats can raise blood cholesterol levels, increasing the risk of heart disease. Saturated fats may also impair the body’s ability to use insulin, a hormone produced by the pancreas primarily involved in the metabolism on glucose. The inability of the body to use insulin, or insulin resistance, causes blood sugar levels to rise. The pancreas then tries to compensate by producing more insulin, resulting in elevated insulin levels. Sustained high insulin levels are thought to be involved in the growth of tumours and subsequent development of certain cancers.

Trans-fats are also naturally present in meat and dairy, though in small amounts. Most trans fats are created through a manufacturing process that turns oils into a solid fat and are therefore eaten in processed foods such as some margarines and fried foods. Trans fats “behave” like saturated fats, remaining solid at room temperature. Trans fats may raise LDL (bad) cholesterol levels while decreasing HDL (good) cholesterol, which together can increase the risk of heart disease. There is no recommended daily allowance for trans fats because the body does not need them; it is best to either avoid foods with trans fats.