Avoid Industrial Trans Fats at All Costs.
Avoid Industrial Trans Fats at All Costs.
BATON Diet
Avoid industrial trans fats at all costs, intake increases all-cause mortality, coronary heart disease, and coronary heart disease mortality.
Meta-analysis, de Souza R et al, BMJ 2015 (1178)
Natural trans fats from ruminant animals found in unprocessed meats, cream, whole milk, and butter were not associated with mortality.
Meta-analysis, de Souza R et al, BMJ 2015 (1178)
Intake of natural trans fats reduced risk of type 2 diabetes by 42%.
Meta-analysis, de Souza R et al, BMJ 2015 (1178)
Industrial trans fats are man altered fats that were created following the industrial revolution.
Intake of trans fats increases all-cause mortality, coronary heart disease, and coronary heart disease mortality. In the same meta-analysis consumption of Industrial trans fats (trans unsaturated fatty acids, trans PUFA) was associated with a 42% increased risk of coronary heart disease (CHD) and 18% increased risk of coronary heart disease (CHD) mortality. (1178) “Further, these data suggest that industrial trans fats confer a 30% increase in the risk of coronary heart disease (CHD) events...” Meta-analysis, de Souza et al, BMJ 2015 (1178)
No associations with coronary heart disease (CHD) were observed for natural trans fats from ruminant animals. Example sources of natural trans fats from ruminant animals include unprocessed red meats, cream, whole milk, butter. (1178) Fish are also sources of natural trans fats.
Intake of natural trans fats from ruminant animals (trans-palmitoleic acid) was associated with significant 42% reduction in type 2 diabetes. Meta-analysis, de Souza et al, BMJ 2015 (1178)
This meta-analysis of prospective studies looking at the associations of saturated fats and trans fats with all-cause mortality was the first meta-analysis of this type. The study confirmed the findings of five previous systematic reviews of saturated fat and trans fats intake on coronary heart disease (CHD). (1178) (1169, 1197-1199)
The results of the Nurses’ Health Study illustrate how influential industrial trans fats are on our heart health. Hu et al, New England Journal of Medicine (NEJM) 1997 (806)
Above is the “main take home slide” from Dr. Hu’s presentation of his study at a national conference where he was the keynote speaker.
- Increasing industrial trans fat by just 2% in the diet increased risk of heart disease by 93%. Nurses’ Health Study, Hu et al, New England Journal of Medicine (NEJM) 1997 (806)
- Eating saturated fats like butter, meat, and eggs had nonsignificant effect on heart disease. (806) This agrees with other studies (meta-analysis 1178 and 1169, 1197-1199) Even better, recent studies link saturated fats to reducing overall mortality, rather than causing it. (1140, and PURE study, Dehghan M et al, Lancet 2017 (1160)
- Increasing olive oil family fats (monounsaturated fats, omega-9 fats) in the diet is heart protective. (806)
- The total amount of fat in the diet does not affect heart disease. What is important is the kind of fats we eat. Hu et al, New England Journal of Medicine (NEJM) 1997 (806)
Eating industrial trans fat causes profound rises in LDL cholesterol “bad cholesterol” levels and heart disease risk. Industrial trans fats we eat also cause significant increases in total cholesterol levels. These
foods are easy to avoid and still enjoy rich fully satisfying meals fit for a king. This section explains how to substitute other even more fun fats in our nutrition while attaining healthy cholesterol levels and lowering our risk of heart problems. “Excess cholesterol in the bloodstream is a major contributor to artery-clogging plaque, which can build up and create the setting for a heart attack.” (804)
Types of industrial trans fats we need to steer clear of
- Industrial trans fats
- Hydrogenated fats and oils
- Partially hydrogenated fats and oils
- Trans unsaturated fats and oils
- Trans esterified fats and oils
- Interesterified fats and oils
- Esterified fats and oils
- Man altered fats with long strange names we do not recognize
My friend has a simple way of avoiding industrial trans fats; if she reads a long name of an ingredient on a food package, and she does not know what it is, she does not buy the product.
Industrial trans fats and related man altered fats are used by almost every mass market food manufacturer. They abound in prepared foods, baked goods, and convenience foods.
FOODS THAT FREQUENTLY CONTAIN TRANS FATS
“0 Industrial trans fat” Labels? What do they indicate?
Food manufacturers can label a food as containing “0 Trans Fat” even if it contains up to 0.5% trans fat or if it has some other man altered fat like an interesterified fat,
partially hydrogenated fat, and many others that function in the body similarly to trans fat.
Twenty years ago, American teenage girls consumed 26% of their fat calories as industrial trans fat.
The good news is industrial trans fat intake is on the decline in the US.
NHANES dietary data from 2003-2006 showed industrial trans fat (TFA trans-fatty acid) intake at 1.3 grams per person per day. (989) This is a reduction from 4.6 g per day. The FDA established labeling requirements for industrial trans fat (TFA) intake in 2003. Since then, there has been a reduction of industrial trans fats (TFAs) in processed foods. Trans fat intake is declining. NHANES data revealed a 58% decrease in serum trans fat (TFA) levels from 2000 to 2009. (990)
We can make an industrial trans fat, or molecules that are similar to industrial trans fats, in our own kitchens, if we cook with temperatures too high for the type of fat.
Cooking with temperatures too high for the type of fat we are cooking with will cause industrial trans fat or similar fats to form. Please refer to our safe cooking temperature chart below. Many natural fats are safe to cook with and even for deep fat frying if we choose the correct fat.
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Also in Baton Diet
A Low-Fat Diet is a High-Carb Diet
Almost twice as much food was eaten at the next meal if the person had a high-carb low-fat meal at the previous meal. (807) Dr. David Ludwig, Professor of Pediatrics at Harvard, and Children’s Hospital in Boston.
Carb Servings - Quick Eyeball Method
CARB HELL
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People who eat too many carbohydrates (carbs) can develop “fatty livers” because excess carbohydrates are converted to fat (triglycerides TG or fatty acids FA) in the liver. The fatty liver tissue is seen if a liver biopsy is taken. “Fatty liver disease” is usually a reversible condition. Large globules of triglyceride fat accumulate in liver cells. In the late stages, the size of the fat globules increases, pushing the nucleus to the edge of the cell. If the condition persists, large fat globules may come together (coalesce) and produce fatty cysts, which are irreversible lesions that can damage the liver.