Trans fat consumption, like many other factors, has been shown to increase cardiovascular disease risk. The Dietary Guidelines for Americans recommend keeping trans fat intake as low as possible. During this process, hydrogen is forced into heated vegetable oil with the aid of a nickel catalyst. Forcing hydrogen into the oil changes the chemical structure so that the oil will become more solid.
Because fully hydrogenating the oils makes them too solid and hard to spread, to keep the margarine or shortening slightly soft, the oils used for margarine and shortening were traditionally only partially hydrogenated.
Opt for heart-healthy vegetable or plant oils , such as safflower , olive , or avocado oil instead. One study from showed safflower oil may improve blood glucose levels and lipids and decrease inflammation. Olive oil and avocado oil have also been shown to be heart-healthy oils. Partially hydrogenated oils go hand in hand with food preservation, so hydrogenated fat often ends up in packaged foods.
Decrease your dependence on packaged foods. Start by eliminating one food group at a time. For example, cook your own rice or potatoes from scratch instead of relying on seasoned, boxed versions. Snacks can be an important part of a balanced diet. They can sustain you until the next meal, keep you from being overly hungry, and prevent drops in blood sugar.
The problem is that many convenient snacks are made with partially hydrogenated oil. Remember to check the labels of any packaged goods you might eat with these snacks, such as hummus, peanut butter, and yogurt. For great snacking, check out these high-protein snacks , snacks your kids will love , snacks to help you lose weight , and diabetes-friendly snacks. Chronic inflammation can lead to weight gain and disease.
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