Why Companies Use Hydrogenated Oils
Before you can spot them, it helps to understand why hydrogenated oils are in your food at all. The process of hydrogenation involves adding hydrogen to liquid vegetable oils to make them more solid and stable. Food manufacturers favour this method because
it is inexpensive and dramatically increases a product's shelf life, preventing fats from going rancid quickly. It also provides a desirable texture, making baked goods like biscuits and cakes more tender and fried snacks crispier. This industrial process, known as partial hydrogenation, is what creates artificial trans fats, which are considered the worst type of fat for your health.
The Health Risks of Trans Fats
The primary concern with hydrogenated oils is the trans fats they contain. Unlike other fats, your body has no need for artificial trans fats. Extensive research shows that their consumption raises your 'bad' (LDL) cholesterol while simultaneously lowering your 'good' (HDL) cholesterol. This combination increases the risk of plaque buildup in your arteries, which can lead to heart disease, heart attacks, and strokes. Regular intake of trans fats has also been linked to increased inflammation, a higher risk of developing type 2 diabetes, and certain types of cancer. Recognising these dangers, the World Health Organisation has called for the global elimination of industrial trans fats.
Know the Code Words on Ingredient Lists
The most reliable way to identify these unhealthy fats is to ignore the flashy claims on the front of the packet and go straight to the ingredients list. Manufacturers are required to list ingredients by their weight, from most to least. Look for these specific terms, which are all red flags for hidden trans fats: 'partially hydrogenated oil', 'hydrogenated oil', and 'shortening'. In India, the term 'vanaspati' is a common indicator of hydrogenated fats. Sometimes, a vague term like 'edible vegetable fat' may also be used to mask hydrogenated oils, so it is best to be cautious if the specific type of oil isn't named.
Look Beyond the 'Trans Fat-Free' Claim
Here is where it gets tricky. You might see a product that proudly displays '0g Trans Fat' or 'Trans Fat-Free' on its nutrition label, but it could still contain hydrogenated oils. In India, regulations allow products to carry a 'Trans Fat Free' logo if they contain no more than 0.2 grams of trans fat per 100 grams of food. While this seems small, consuming multiple servings can add up. This loophole makes it essential to always cross-reference the nutrition panel with the ingredients list. If you see 'partially hydrogenated oil' or 'vanaspati' listed, the product contains trans fats, regardless of what the front of the package claims.
Common Culprits in Your Kitchen
Hydrogenated fats are most prevalent in ultra-processed and packaged foods designed for a long shelf life. Be extra vigilant when purchasing items like bakery biscuits, cakes, pastries, and cookies. They are also common in packaged savoury snacks like chips and namkeen, as well as microwave popcorn, frozen pizzas, and ready-to-use doughs. Stick margarine and vegetable shortenings ('vanaspati') are other major sources. Many deep-fried fast foods and street foods are also prepared using these stable, reusable oils. Getting into the habit of checking these product categories can significantly reduce your intake of harmful trans fats.
