Rosalee Brown
IT IS well established that excess body fat in general is unhealthy; it helps to increase body weight which can cause wear and tear on the body.
Other dangers include the increased risk of many chronic diseases such as heart disease, high blood pressure, diabetes and cancers. There are other health problems exacerbated by excess body fat, for example, people with chronic fat problems tend be affected emotionally, seeing a plummeting of their self esteem, sometimes fuelling a vicious cycle where food is used as a solace but also adds to body fat.
Another established fact about body fat is that its location is important. Fat located in the upper body region and especially in and around the abdomen, can increase the risk for chronic lifestyle diseases. The aetiology of this abdominal fat is the nature of countless investigations and research, and attention has been directed at body type, genetics, stress hormones, lack of sleep and most recently, trans-fatty acids, as a contributor to this 'belly fat'.
TRANS FAT
Other research has shown that trans fat increases the risk of heart disease, increases bad cholesterol, reduces good cholesterol and is even more dangerous than saturated fats. Trans fat is created when vegetable oil is hydrogenated thereby creating a solid spread. It is a very important ingredient in the food industry. Its risk has been so recognised, that the U.S. Food and Drug Administration has mandated the labelling of foods with high levels of this fat.
New research using male monkeys over a six-year study period at the Wake Forest University School of Medicine, has found that 'diets rich in trans fat causes a redistribution of fat from other parts of the body into the abdomen even when total calories are controlled'. This is even more reason to reduce this type of fat in the diet.
This is reminding us to:
Eat a diet which is as unprocessed as we possibly can.
Increase whole foods, especially those of plant origins.
Eat smaller portions.
Have a structured meal pattern.
Reduce juices.
Find enjoyable physical activities.
These are some foods which are sources of trans fat, so minimise them in your diet and that of your children:
Many spreads/margarines
Cake mixes
Fast foods
Frozen pastry and other frozen foods
Breakfast cereals
Chips
Crackers
Cookies
Candies
Restaurant foods where hydrogenated oils are used in the preparation.
Many foods with less than a half gram per serving of trans fat will be labelled as having zero amounts of trans fat and also there is no recommended dietary allowance for trans fat at this time, so the above rule of thumb of minimising and eliminating these foods where possible should be employed.
Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
