Trans fats: How worried should you be?
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- Опубліковано 9 кві 2023
- In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: What are trans fats, and should we be worried about them in our diets?
Trans fats have a bad reputation. But we now know a lot more about these fats than we did when the first horror stories about them emerged.
So, based on the latest science, just how worried should we be?
Listen to today’s short episode of ZOE Science & Nutrition to find out.
Follow ZOE on Instagram: / zoe
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
Studies referenced in the episode:
Hydrogenation of Unsaturated Fats and Trans Fats: chem.libretexts.org/Bookshelv...
Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials, published in The American Journal of Clinical Nutrition: academic.oup.com/ajcn/article...
Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis, published in Annals of Internal Medicine: pubmed.ncbi.nlm.nih.gov/24723...
Potential of trans fats policies to reduce socioeconomic inequalities in mortality from coronary heart disease in England: cost effectiveness modelling study, published in British Medical Journal: www.bmj.com/content/351/bmj.h...
WHO calls for action to totally eliminate trans fat, ‘a toxic chemical that kills’: news.un.org/en/story/2023/01/...
Trans fatty acids - are the effects only marginal? - published in American Journal of Public Health: www.ncbi.nlm.nih.gov/pmc/arti...
Fats and oils in human nutrition: www.fao.org/3/v4700e/v4700e00...
A trans European Union difference in the decline in trans fatty acids in popular foods: a market basket investigation, published in British Medical Journal: bmjopen.bmj.com/content/2/5/e...
Countries with regulations against industrially produced trans fats tripled over the past year: news.un.org/en/story/2021/12/...
Episode transcripts are available here: joinzoe.com/learn/podcast-tra...
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So, let me get this right. Sarah is advocating an industrial hydrogenated Frankenstein saturated fat over a natural animal saturated fat.
I think i will stick to the animal fats, thanks.
Is is really accurate to say trans fats are no longer in our foods? In the United States, manufacturers can label their products “trans-fat-free” as long as there are fewer than 0.5 grams of these fats per serving. A serving can be defined as something very small, such as one cookie. If someone eats several cookies, they are eating several grams of trans fats.
Indeed. Furthermore you could mention the vast amount of trans fats provided with most of the deep fried food such as the french fries served in restaurants or fast food kitchens everywhere in EU, UK or the US.
You are absolutely right about that. I'll try and comment in length about that later when I get a moment as there is a lot to say about this video and the content of this channel in general. As a clinical/research scientist myself I do not follow this channel and similar ones as I find them to be very biased towards a particular narrative. Essentially, I always get the idea from here that everything animal-based is ultimately "bad" or not "optimal" for health whereas everything plant-based is the best option. That couldn't be further from the truth from a purely scientific perspective with all biases and ideologies put aside. This channel is obviously pro-plant based and will promote everything plant related. However, that's unscientific and not ethical as there are health consequences in pushing this blind narrative.
There is absolutely no unbiased scientific evidence/explanation (that can establish "causation) in existence to this day that can justify the consumption of artificially made vegetable oils and butter over animal-based food such as dairy butter for example. Responsibly sourced and unprocessed animal-based food are as important as whole plant based food sources as part of a healthy diet and that include saturated fats. Phytosterols are far more problematic for health than saturated fat. This can be factually demonstrated. You just won't find such information on this channel. I wonder what they think about "The Women's initiative trial" or "The Minnesota Coronary survey" that clearly demonstrated lack of "causation" between saturated fat and CVD. On the contrary, increased all cause mortality was observed with lower LDL. I can explain this mechanism in length later. It does make perfect sense from a molecular perspective.
I haven't fully looked at the link they shared above about butter (dairy) but unsurprisingly, I could already see from the first few paragraphs that they still wrongfully abide by "The Lipid Hypothesis" whereby saturated fat is inherently bad. They propose (just like mainstream science does) that butter (or any animal product for that matter) will increase your saturated fats and contribute to heart disease. That's pure pro-plant based propaganda and scientifically false based on poorly conducted trials in the past such as the 7 countries study (22 countries actually) from Ancel Keys (the certified pro-plant based hero!). Note that Ancel Keys was initially involved in the Minnesota trial but removed his name from the publication as it didn't demonstrate causation between saturated fat and CVD unlike his 7 countries study. The Minnesota study was actually silenced for 17 years as it was deemed inconvenient since the NIH had already adopted the "healthy low fat" recommendation then. That's unethical and biased science. You can't cherry pick only the research data that promote a desired narrative. Instead we must always reassess. Yet the national guidelines and channels like this still promote that poorly conducted science. That's just one example.
Plants can certainly be part of a healthy diet but the demonisation of animal-based food/fats is purely nonsensical on so many levels. Sure this channels also have good information and that's what makes it really difficult for the masses. I've also seen some of their content acknowledging the Mediterranean diet (Tim Spector seems more reasonable) but the discouraging of animal-based food in favour of a plan-based diet is clear nonetheless. I have commented in length on other channels about all that. I'll try to do the same here. I would recommend you have a look at much more reliable and unbiased channels such as "Public Health Collaboration (PHC)", "Low Carb Down Under", "Low carb conferences", "the metabolic mind" among many others. Also watch "Fat Fiction" and "The silencing of science" on the PHC channel. When a bias can be substantiated by reproducible and evidence-based science, it ceases to be a bias and becomes the best available science until proven otherwise. This is why I do not support channels like this one as I fail to see such evidence here so far. I still visit though as I always keep an open mind about new publications and advancements.
Suggesting artificially processed fat is better than natural animal fats. Are you insane. This podcast alone has removed any credibility Zoe had. Complete misinformation.
TLDR Sarah asserts that
1) Margarine is healthier than butter -- that doesn't sound right
2) Seed oils are healthier than animal-derived fats -- that doesn't sound right either
I think Sarah has a unconscious bias clouding her judgement.
The outdated idea that unsaturated fats are healthier than saturated fats is not scientifically supported.
She's spreading (no pun intended) a lot of bad information.
Exactly my thoughts. See my comments. You may not agree with all of it but I am astounded that experts holding such high positions in healthcare are pushing the idea that chemically processed "food" are somehow superior to more natural food sources. No wonder the nutritional guidelines are so wrong and wrecking havoc on people's health. It's irresponsible.
The UK food industry wouldn’t lie to us 😂😂😂
Ha ha ha
After I listen to Sarah I feel there are more questions thanks answers and I’m more confused than ever .
Hi Jacqueline, thanks for your feedback. We'd love for you to get in touch on Instagram or Facebook with any follow-up questions you have so we can address them in a future episode 🙏
I find the same. I do go on on to read the links provided but still end up confused! I have an inherited metabolic condition so can't take part in the ZOE personalised programme. :(
@@carolwestwood5559 hi…glad it’s not just me then…sorry to hear about your condition.
@ZOE same. This completely contradicts the principles of processed food and the research on trans fats. As a side note, it would be great to hear another fat focus oxidation of fats such as omega 3 and fragile seed oils.
Until today i was really enjoying learning from your interviews
Rather concerned that no consideration has been given to neonics or systemic herbicides and their potential impact on human health in this debate about fats!
Unhealthy animal fats ? Really? Who is paying you ?
I will take my chance on naturally occurring animal fats rather than anything the food industry produces !
Agreed, ghee to cook, and coldpressed olive/flax seed/grape seed oil to serve salads for better absorption of fatsolluiable vitamins
Totally agree. Natural over processed any day. How can you say that something that is so highly processed and chemically altered is better than something produced by nature? I fry everything in lard and eat only butter. I never eat food with "vegetable" (seed) oil in it. When will the world wake up and see that it's all this processing of foods that is killing us?
Couldn't agree more!
You lost me at "unhealthy animal fats". That is a statement that needs proving. I think it shortened the life of my parents, who dutifully swapped butter with margarine in the 80s.
I quite agree, Sarah is the only person who promotes seed oils, all other health people derided them.
@@jonwelch564 Yes, lots of people promote seed oils, I am unconvinced they are better for us. And I got sick avoiding saturated fats and eating the alternativves. Zoe can do better than agree with an unproven majority, when they a pretending to be scienced based.
Totally agree, although she lost credibility with me when she talked about cholesterol, saying there is no reason to limit dietary cholesterol according to the science but best not eat more than one egg a day according to her.
@@mockturtle1402 Hi there, thanks for your comment. If you're interested in learning more about seed oils, you can read our evidence-based article on it here: joinzoe.com/learn/are-seed-oils-bad-for-you 🌱
@@joinZOE Scientism is a religion and 'evidenced based' is the faith mechanism.
Science is mostly a group of athiests, playing God, wanting you to believe in what the they are selling.
Best to avoid UPF and fast food.
Interesting information about transfats but completely out of date regarding healthy fats and saturated fat. Lowers my faith in Zoe altogether. 😢
Yup. I’d like to hear the long form discussion.
I love your explanations and evidence based presentation.
Hi, I am a bit confused by possible conflicting messages between this podcast and Chris and Tim's one on UPF. Please can Jonathon/Sarah clarify? I am trying to think of UPF as 'industrially produced edible substances' and thought Chris is saying that 'real' food with recognisable ingredients is inherently better than ultra processed.... but at the end of the trans fat episode Sarah says that the chemical, industrially produced fully hydrogenated fats are healthier than butter! I would have chosen butter... how is the circle squared please?
Fully hydrogenated fats do not contain trans fat. Partially hydrogenated fats (banned in the US in 2018) do contain trans fat.
@@lauragray1254 sorry Laura but not helpful. I did not ask about trans fat but which is healthier option between fully hydrogenated fats (artificially processed) and butter (animal fat but natural). Do you have anything to contribute to that question?
@@carinajw Depends on what you are concerned with. If cholesterol is an issue, then artificial fats are probably better. If not, then the answer depends on who you ask.
I appreciate that this is the result of a well researched thesis however it contradicts the advice that ultra processed food containing ingredients you don’t get in your kitchen are bad for you. I’m sticking to butter. Would like to see more on how much dietary cholesterol matters as have read recently that it is only a small factor in high blood cholesterol and is this why butter is being criticised?
Butter is great. It's natural, hardly any processing and rich in so many important vitamins and minerals. Avoid all seed oils.
False statement. Industrial trans fats can still be found in some food sold here in the USA.
Yep
I live in Peru and have recently seen a highly processed food in a packet which says it contains trans fats and "avoid consumption".
@@Phoebus_Apollo I believe it was made in Peru. Certainly being sold in Peru though even if it wasn't made here. I wish I could remember all the details.
Oh, when I saw the title I assumed it was a vid about Eddie Izzard. 🤣🤣
Many thanks for this insightful explanation! Would be interesting now to hear Sarah’s take on why butter is so bad for us.
Hi Lee, thanks for your comment. You might be interested in our article on butter here: joinzoe.com/learn/is-butter-good-for-you
If you have any follow-up questions, please get in touch with us on Instagram or facebook and we'll try to answer them in a follow-up episode 🙌
It would be good to know about triglyceride levels in the blood stream.
10:32 It's time for a new investigation: Interesterified Fats: how worried should you be?
So all these blended oils are still coloured and flavoured to make them look and taste like butter. They're so doctored unnaturally, you're far better off using the real thing, which is pure and natural butter and cream.
Boy ... lots of words here leaving me totally confused.
Widely used Canola oil? ... not clear here if its good or bad.
And vegetable oil is invariably identified as an ingredient
in bottled sauces. Again it's not clear here if that's good
or bad.
Canola is bad. Stick to butter, olive oil or coconut oil.
Thanks very interesting Could you also explain best fats for frying or roasting please
Hi Jane, glad you enjoyed the episode 💡
We've got a podcast on this which you can read, or watch here: joinzoe.com/learn/podcast-cooking-oils
Organic lard .
Hail Butter Boo Margarine
Hello, are plant based butters healthy for us?
NO!
No, it's junk food. All natural food is the only way to go. Blended, mixed stuff is all fake.
What worries me most about this is that by now, given these comments, and the ability to search on the Internet, she must know what she said is flat wrong but there is no correction or removal of the video from the net. It raises the important question - do they know they are wrong but they don’t care? Whose interests are they serving? If I said something that was so plainly wrong on the Internet I would remove it quickly to avoid further embarrassment and harm to my own reputation. Something here smells really rotten - but given what we know about the modern food industry and how it spreads its messages, I am not really surprised any more.
Do not worry, brain doesn't feel pain.
(PART 2) Science has changed a lot since the 1960's with better understanding of biochemical pathways and the advent of advanced molecular science. Your take on animal-based saturated fat as being indiscriminately "bad" for health is a prime example of why there is a need for a paradigm shift. Molecular science yet again does not substantiate "causation" with regards to saturated fat and disease including CVD. For e.g., you should take a deep dive into the women's initiative trial and the Minnesota coronary survey as well. They both demonstrate no "causation" with regards to saturated fats and CVD or all cause mortality.On the contrary, they demonstrate poorer outcomes with reduced saturated fats. There is also the aspect of inflammation, OxLDL (dense type B LDL), glycation, oxidation that ties into the whole "saturated fat is bad" narrative. I can't go into details right now.
Your only seek the expertise of pro-plant based clinicians on your channel as well I noticed. Also note that omega3 supplementation can never replace the natural bioavailable form present in animal-based food. It has been demonstrated that they can even be rancid/oxidised or/and contain aldehydes at the time of purchase.
You also fail to mention in your article that the conversion of ALA (from plants) into DHA/EPA is extremely poor at around 1%. On top of that, only a percentage of individuals can do that conversion as efficiently as possible. The same goes for other plant based nutrients that have to be first converted into a bioavailable form such as K1 to K2, Haem iron, Beta carotene into Retinol etc. So a considerable proportion can't even achieve full conversion. This demonstrate a serious bias on your part. I respect that fact that people choose the plant based diet for many reasons such as ethics (arguably so). I may not agree but I respect it. However, what I thinks is not ethical is to push forward one narrative that favours a bias/ideology. A clean, responsibly sourced whole food animal based diet will ALWAYS be superior to a whole food plant based diet. That's a scientific fact as an animal based diet is a species specific diet that has stood the test of time for over 2 millions years of evolution. Veganism/vegetarianism is a blip compared to that and is very new to the Homo sapiens. An animal based diet has less carbs/fructose, more complete/essential amino acids/fats, the complete set of vitamins/micronutrients, less anti-nutrients (phytates, lectins, oxalates etc) that have been proven to be problematic for a considerable proportion of the population. It doesn't help to constantly find publications that highlight only the positive sides of the plant based diet. Promoting lectins and phytates for e.g. without also showing the flip side of the coin or hanging on to the flawed lipid hypothesis without ever reviewing the new advancements in our understanding of this issue is disingenuous.
All the information should be presented truthfully so that people know what they are getting into and make an informed decision.
So butter or spreads?
BUTTER
I still find trans fats in a lot of foods in the US.
Really? Name a food that contains "a lot" of trans fat today.
@@lauragray1254 a lot of it is in baked goods like crackers, and cookies. Also in canned refried beans and a lot of peanut butter. I have also seen it in weird places like in burgers at restaurants. I am guessing from the bread.
I also stay far away from margarine.
It is in so many things, and so dangerous for your heart health.
@@stephenadams6455 My response is the same - give me a specific example (brand name, specific product) that has even a measurable amount of trans fat much less "a lot". The top 10 brands of margarine have not contained TF since shortly after it was required to be listed on nutrition panels in 2003. Dr Google will give you lots of articles, even ones that seem to be current, implicating these products as containing trans fat but the trans fat was removed years ago (if not more than a decade or 2 in many cases). The ingredient that was the source of the trans fat has not been allowed to be used in the US since June of 2018. Please actually read some of the nutrition labels of the products you mention the next time you shop for food.
I think this article explains sufficiently the fact that trans fats remains a problem, albeit obviously less than years ago. Besides, the issue with this video is that she said that there are no more trans fats in the US. Plainly, incorrect.
I have seen ingredients on items in the Turkish supermarket that included trans fats. Perhaps the UK is not as safe as we think.
And why exactly should we eat biscuits and pastries ???
@DJSeeker67 You are absolutely right about that. I'll try and comment in length about that later when I get a moment as there is a lot to say about this video and the content of this channel in general. As a clinical/research scientist myself I do not follow this channel and similar ones as I find them to be very biased towards a particular narrative. Essentially, I always get the idea from here that everything animal-based is ultimately "bad" or not "optimal" for health whereas everything plant-based is the best option. That couldn't be further from the truth from a purely scientific perspective with all biases and ideologies put aside. This channel is obviously pro-plant based and will promote everything plant related. However, that's unscientific and not ethical as there are health consequences in pushing this blind narrative.
There is absolutely no unbiased scientific evidence/explanation (that can establish "causation) in existence to this day that can justify the consumption of artificially made vegetable oils and butter over animal-based food such as dairy butter for example. Responsibly sourced and unprocessed animal-based food are as important as whole plant based food sources as part of a healthy diet and that include saturated fats. Phytosterols and trans fats are far more problematic for health than saturated fat. This can be factually demonstrated. You just won't find such information on this channel. I wonder what they think about "The Women's initiative trial" or "The Minnesota Coronary survey" that clearly demonstrated lack of "causation" between saturated fat and CVD. On the contrary, increased all cause mortality was observed with lower LDL. I can explain this mechanism in length later. It does make perfect sense from a molecular perspective.
I haven't fully looked at the link they shared above about butter (dairy) but unsurprisingly, I could already see from the first few paragraphs that they still wrongfully abide by "The Lipid Hypothesis" whereby saturated fat is inherently bad. They propose (just like mainstream science does) that butter (or any animal product for that matter) will increase your saturated fats and contribute to heart disease. That's pure pro-plant based propaganda and scientifically false based on poorly conducted trials in the past such as the 7 countries study (22 countries actually) from Ancel Keys (the certified pro-plant based hero!). Note that Ancel Keys was initially involved in the Minnesota trial but removed his name from the publication as it didn't demonstrate causation between saturated fat and CVD unlike his 7 countries study. The Minnesota study was actually silenced for 17 years as it was deemed inconvenient since the NIH had already adopted the "healthy low fat" recommendation then. That's unethical and biased science. You can't cherry pick only the research data that promote a desired narrative. Instead we must always reassess. Yet the national guidelines and channels like this still promote that poorly conducted science. That's just one example.
Plants can certainly be part of a healthy diet but the demonisation of animal-based food/fats is purely nonsensical on so many levels. Sure this channels also have good information and that's what makes it really difficult for the masses. I've also seen some of their content acknowledging the Mediterranean diet (Tim Spector seems more reasonable) but the discouraging of animal-based food in favour of a plan-based diet is clear nonetheless. I have commented in length on other channels about all that. I'll try to do the same here. I would recommend you have a look at much more reliable and unbiased channels such as "Public Health Collaboration (PHC)", "Low Carb Down Under", "Low carb conferences", "the metabolic mind" among many others. Also watch "Fat Fiction" and "The silencing of science" on the PHC channel. When a bias can be substantiated by reproducible and evidence-based science, it ceases to be a bias and becomes the best available science until proven otherwise. This is why I do not support channels like this one as I fail to see such evidence here so far. I still visit though as I always keep an open mind about new publications and advancements.
It might be easier for people to watch an alternative UA-cam video first . . . **The REAL Killers - Trans Fats**
This channel **Talon Fitnes** provides videos which are short and more focused
Personally I gave up butter on bread . . . would rather eat nicer food and enjoy those calories . . . instead
However I enjoy cooking eggs with a small amount of BUTTER - a block of butter lasts around 6 months . . . so I don't care :-)
What about ghee … the Indian butter which is made from cow or buffalo milk cream
Ghee is super healthy!
Good stuff. Even the indians are making the awful mistakes of going to oil now. It'll make them fat or kill them.
eat Whole Foods - very little animal products - do not cook with oil - actually do not use any oils!
I LOVE ZOE videos but I didn’t find this one very “user-friendly”
Payed by the industry?
3:40 process trans fat
I make pastries with Olive oil, Almond, and Coconut flour............Sarah not a Chef.
I think the majority of the comments tell the story. Please ignore these two!
Well said.
❤️💖❤️💖🙏💖❤️💖❤️
Is this a vegan site?
Excuse me... What is an animal based equivalent to a seed oil? You said it. What is an animal based seed oil equivalent?
Also, even the experts can't tell the difference between real olive oil and fake olive oil anymore. You try telling me where all these olives grow that service all the olive oil in bottles in every supermarket all over the world. You're dreaming if you think it comes from olives.
1:46
Animal fats are not unhealthy. If your so called expert doesn’t even know this, then what hope do we have?
It's a disappointing video and I'm wondering if there is a conflict of interest here. The cardiologist Dr Aseem Malhotra says it how it is.
It can be hard for them to update their long-held views.
Unhealthy fats like coconut oil , lard or butter??? Must be a coincidence then that heart disease has soared since we stopped using them in favour of seed oils, if I do the opposite of most of these Zoe podcasts I think I'll be pretty much ok.
Can you show me any studies which show this? Preferabbly a meta-analysis
@@FreeFromAllThings Ref: Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis
So even fats are now 'trans' ? 🤔
Dear me, what's the world coming to?
I study chemistry and actually trans and cis are chemical terms used to describe the spatial positions of certain molecules... to make it short.
@@HereDiianas Yeah, I know. It's just an absurd silly joke... just like this woke nonsense. 😃
We humans have a tiny amount of trans fat in us but it's the natural stuff. Don't worry. Keep eating true natural food, it won't harm you.
This is garbage. Firstly, animals fats are healthy and natural. We evolved to eat them over a few million years and didn't get clogged arteries until last century (I wonder? - seed oils/sugar/highly processed carbohydrates???). Secondly, there are still trans fats in seed oils - the companies are allowed a certain percentage even though the label says 0%. This is what makes seed oils so problematic and the fact they're heavily processed with hexane and other noxious chemicals. You guys are so behind in what's actually going on and what the big food industries are getting away with.
Instead of butter or margarine on your bread, try some extra virgin olive oil with salt and pepper. Even more delicious and waayyyyy healthier!
Count all the bottles of olive oil in the supermarkets in the world, every city, town, country everywhere and then think about how many olive trees there are that only produce fruit once a year. Is it possible? Even the experts can't tell the difference between the fake and the mixed stuff. It's too easy to flavour and colour it these days.
Doing a bad job of explaining what it is. Like, is it a molecule or a protein, enxyne or what.
Enzymes are made of proteins. Protein is a large complex molecules. Enzymes which are made with proteins are large molecules. A molecule is the smallest chemical unit. So pretty much everything is made with molecules.
I prefer my fats to be non binary.
I prefer my fats to the real thing. It comes from an animal. I'm an animal, that's good enough for me.
I love butter red meat! Eggs! God cursed the ground, the earth will not give its strength to man eat meat 👍 I’m not blowing up the restroom anymore now that I stopped eating so called healthy salad….
this lady maybe an expert on fats but not on food and human health... eat your super safe fully hydrogenate food yourself young lady.
The truth has many faces and you have dragged this face in poetical mud
Olive oil is one of the most foul tasting substances in the kitchen along with curcuma. I wouldn't cook anything with it. I did have some that I didn't buy and had to use it up. It overpowered the taste of beef liver.
Nonsence
This cast is a total failure
Trans fats? Are these fhr fats that identify themselves as proteins?
NO!