Foods with hydrogenated fats – avoid them at all costs


For our diet to be totally healthy and balanced, we have to include the consumption of foods with fats within our daily meals. But to do this, we have to know how to distinguish which fats are good, that is, necessary for the body, and which represent a danger to our health. In this case, those that we must avoid or limit their consumption at all costs, are those that we know with the name of hydrogenated fats.

Foods with hydrogenated fats - avoid them at all costs

These types of organic substances are not exactly good for health, especially if we consume them in excess. Therefore, in this article we show you a list of foods with hydrogenated fats so that you can limit their consumption and, consequently, lead a healthier life.

What are hydrogenated fats and what kind of fats existing

Hydrogenated fats are a type of industrial fatty acid that is achieved through a process called hydrogenation, in which vegetable oil is transformed in a liquid state into solid fats thanks to the aggregation of hydrogens. That is, the state of vegetable oil is modified by transforming part of its polyunsaturated fats into saturated. That is why popularly these facts are also called trans fats.

In this way, this compound is obtained that has the following utilities:

  • Its composition makes the food remain in good condition for longer.
  • It improves both the taste and texture of many food products.
  • The hydrogenation process with which this oil is obtained turns out to be very economical.

For these reasons, many manufacturers dedicated to the food sector, choose to use this type of solid oil in their food range.

Types of fats in food

In addition to this fatty compound, we also find other types of fats in food products that their consumption may or may not be beneficial for our health:

  • Unsaturated fats: these types of fatty acids are considered “good fats” because they are necessary for the proper functioning of our body, as long as we consume them in moderation. We can find them in foods such as nuts, avocados, olive oil and salmon, among others.
  • Saturated fats: these are considered “bad fats“, especially if consumed in excess, since they can bring health problems such as increased bad cholesterol, obesity and / or hypertension, among others. These types of fatty acids are mainly found in processed food products.

If you want to know more about it, we recommend the following article on Differences between saturated and unsaturated fats.

Negative effects of hydrogenated fats on our health

This type of fatty acids that we find in many foods, are considered unprofitable, especially if they are consumed in excess, due to the following negative effects on our health:

  • They greatly increase the levels of bad cholesterol and triglycerides in the blood.
  • Its regular consumption markedly decreases the levels of good cholesterol or HDL in the blood.
  • They increase the risk of suffering from cardiovascular disease.
  • They also increase blood glucose levels and, consequently, suffer from type II diabetes.
  • If you take too much food with this substance while you are pregnant, you will increase the likelihood of delaying the growth and brain development of the future baby.
  • Finally, some studies claim that people who consume hydrogenated fats daily have an increased risk of suffering from mental disorders such as depression.

List of foods rich in hydrogenated fats

If you want to know which foods are rich in this industrial substance, you just have to look at the labeling where the product has been packaged. In the list of ingredients, it should be indicated that the food contains hydrogenated fats or trans fats, although sometimes they also point it out as containing “partially hydrogenated” fats. At other times, on the label they may be disguised with the name of “vegetable fats“, although they could also refer to other types of saturated fats such as palm or coconut.

Even so, here is a list of foods that are rich in this type of fat:

  • Industrial pastries (muffins, donuts, croissants, buns, etc.).
  • Other sweets such as cookies and cereal bars.
  • Prepared sauces and sachet soups (those that you can find dehydrated in the supermarket).
  • Popcorn: especially those that are already prepared to put them in the microwave.
  • Ice cream and margarines.
  • Frozen as pizzas, croquettes and nuggets, among others.
  • Snacks and snacks such as bag chips.
  • Pre-cooked dishes such as cannelloni, dumplings, pastas and lasagna.
  • Any product considered “fast food” such as hamburgers, fries, etc.

Now that you know some foods with hydrogenated fats and their consequences on our health, you may also be interested in this other article about What are the worst foods for health.


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