🔥 Overheated Fats and Trans Fats: How They Enter Membranes and Disrupt Them
How unhealthy fats affect cells and health
Overheated fats and trans fats are forms of fatty acids that can negatively affect the body. We break down how they enter cell membranes and why this matters.
What it is
Overheated fats are oils heated above their smoke point, forming harmful compounds. Trans fats are fatty acids with an altered configuration, formed during hydrogenation.
- Overheating oil creates harmful compounds.
- Trans fats form during hydrogenation.
- Both negatively affect health.
- They enter cell membranes.
Cell membranes
Cell membranes are made of fatty acids. Their composition affects fluidity and cell function. Unhealthy fats, when entering membranes, can disrupt their function.
- Membranes are made of fatty acids.
- Composition affects fluidity.
- Unhealthy fats disrupt function.
- Omega-3 improve membranes.
Overheated fats
When frying oil above its smoke point, acrolein, free radicals and trans fats form. Reusing oil increases this effect. This negatively affects the heart and vessels.
- Smoke point is the heating limit.
- Above it — harmful compounds.
- Reused oil is worse.
- Affects heart and vessels.
Trans fats
Trans fats form during hydrogenation of vegetable oils (margarines, fast food). They raise the risk of cardiovascular disease by disrupting the lipid profile.
- Form during hydrogenation.
- Margarines, fast food.
- Raise "bad" cholesterol.
- Risk of heart disease.
Food: sources
| Food | Trans fats | Comment |
|---|---|---|
| Margarine | High content | Hydrogenation |
| Fast food | High | Frying in overheated oil |
| Pastry | Moderate | Margarine in dough |
| Chips | Moderate | Frying |
How much to eat
- Norm: trans fats should be limited as much as possible.
- WHO recommends <2% of calories from trans fats.
- Better to use olive oil and cook at low temperature.
Norms
| Indicator | Recommendation |
|---|---|
| Trans fats | <2% of calories (WHO) |
| Smoke point | Do not overheat oil |
Practice
- Cook at low temperature.
- Use olive or coconut oil.
- Avoid repeated frying.
- Read labels for trans fats.
- Prefer fresh foods.
What are trans fats?
Fatty acids with an altered configuration, formed during hydrogenation.
Why are trans fats harmful?
They raise "bad" cholesterol and the risk of cardiovascular disease.
What are overheated fats?
Oils heated above the smoke point, forming harmful compounds.
How do fats affect membranes?
Membrane composition depends on fats; unhealthy fats disrupt their function.
Where are trans fats found?
Margarine, fast food, pastry, chips.
How much trans fats are allowed?
WHO recommends less than 2% of calories from trans fats.
Which oil is best for frying?
Olive or coconut oil with a high smoke point.
Can you fry repeatedly?
No, reusing oil increases harmful compounds.
How to recognise trans fats?
Look for "hydrogenated" or "partially hydrogenated" fats on the label.
What to replace trans fats with?
Olive oil, nuts, avocado, fatty fish.