What are the tips for avoiding hydrogenated oils? What are these oils? Here are the answers as well as tips and ways to avoid them.
We often hear tips that point out the importance of avoiding hydrogenated oils, but in fact, few are aware of what these oils are and why they are dangerous.
What are hydrogenated oils?
Hydrogenation of oils is a process by which liquid fats in different plants and foods are converted into solid fats by the addition of hydrogen.
During the hydrogenation process, oils become so-called unsaturated fats.
Why do companies use hydrogenated oils?
Companies tend to manufacture oils and hydrogenation for a number of reasons, ultimately increasing material profits mainly:
- Extend the shelf life of products, where hydrogenation acts as a kind of food preservative
- Add more dense texture to foods
- Providing financial profit by increasing sales and reducing lost quantities.
What are the damages of hydrogenated oils?
Unsaturated hydrogenated oils can seriously affect human health in the long run, especially when over-consumed:
- Obesity
- High cholesterol
- Atherosclerosis and heart disease
- Digestive disorders;
- Incidence of degenerative diseases.
Tips and ways to avoid hydrogenated oils
In order to avoid hydrogenated oils from your diet, here are these steps and notes.
1) Know which foods contain hydrogenated oils
Most of the hydrogenated oils are found in foods that contain saturated fats.
- Margarine and Margarine
- Vegetable detachment
- Canned foods
- Bakery and starches
- Ready to use a pastry
- Fried foods
- Industrial milk or coffee bleach.
2) Read food labels
Since hydrogenated oil contains harmful fats, this means you should avoid products that contain it.
However, the words “free of saturated fats” or “free of hydrogenated oils” on the packaging do not necessarily mean that they are not completely contained.
Manufacturers can consider their product free of hydrogenated oils if they contain 0-0.5 grams of fat per serving.
Therefore, it is important to read the instructions printed on the packages carefully and not just the large commercial addresses shown on them.
3) Use healthy vegetable oils for cooking
Perhaps you find that margarine and margarine are easy to store in the refrigerator and use, but they are in fact hydrogenated, so they become fat in the body.
Use healthy vegetable oils, such as olive oil and avocado, and be careful not to fry them because they cannot tolerate high temperatures.
In addition, a 2011 study showed that safflower oil can improve blood glucose and lipid levels and reduce inflammation, while olive and avocado oils have been shown to be heart-healthy.
4) Reduce canned foods
As noted above, the process of hydrogenation of foods is involved in their processing and canning, as it ensures longer preservation.
We recommend that you do not approve pre-cooked foods served in a detached shop, cook and store your food in your refrigerator instead of buying ready-made foods.
5) Carry your healthy snacks with you
In fact, hydrogenated oils are involved in the preparation and manufacture of many quick-prepared snacks, which makes it necessary to always provide healthy and light meals.
These nutritious foods are able to reduce your hunger and regulate how you feel without paying high prices for hydrogenated oil consumption:
- Low-salt nuts
- carrots
- Apple
- the banana
- Milk or natural yogurt.