There are two common types of oils around the world. The first is hydrogenated oil, which has hydrogen atoms in it, It is obtained by heating it to a high temperature and subjecting it to the highest pressure.
- 1 What are non-hydrogenated oils?
- 2 What are unsaturated fats?
- 3 Types of non-hydrogenated oils
- 4 Health benefits of non-hydrogenated oils
- 5 Do we need a diet entirely based on non-hydrogenated oils?
- 6 How to avoid hydrogenated oils?
What are non-hydrogenated oils?
Hydrogenation is a process in which liquid unsaturated fats are converted into solid fats by adding hydrogen and during this partially hydrogenated processing, A type of fat called unsaturated fat is made.
And that way These oils increase the shelf life of the food for the longest shelf life, It also improves the texture and taste of food and protects it from mold.
On the other hand, there is a type of non-hydrogenated oil, This type of oil does not contain hydrogen, which makes it healthier. They are natural oils, It may taste less good, But in the end it is more correct.
Hydrogenation is the process of reacting some substances with hydrogen. In the usual context, unsaturated fatty acids are hydrogenated into saturated fatty acids. Hence, non-hydrogenated oils. Are oils that do not occur in this way during the manufacture of oils.
Thus, the Non-hydrogenated oils It contains beneficial unsaturated fats. While preserved and processed foods mostly rely on hydrogenated oils, Contains saturated fat.
What are unsaturated fats?
Unsaturated fats are made by adding hydrogen to vegetable oil. Such as soybean oil or coconut oil, Trans fats are put into edible products by food manufacturers to increase their shelf life and give them the delicious taste of animal-based fats.
Hydrogenated oils were considered a partial substitute for cholesterol, And now it’s thought to be worse than cholesterol, They are filled with bad LDL cholesterol without any health benefit.
Types of non-hydrogenated oils
Recently, many food manufacturers have started, in getting rid of hydrogenated oils in favor of the healthier kind, It is a non-hydrogenated oil however, Purchasing foods that are ‘trans fat-free’ is not easy. Because even with the elimination of the hydrogenation process in the oil, Unsaturated fats are still present, albeit in a small percentage.
any way, There are different types of non-hydrogenated oils such as; palm or coconut oil, Andolive oil, nut oils, avocado oils, Which includes besides the health benefits of cholesterol; The potential health benefits of tropical oils, Where this type of oil is produced; Saturated fat stature, And the delicious taste that appears in products such as cookies, pies and cakes.
of non-hydrogenated oils as well; Cholesterol-free palm oil It can be used in recipes for biscuits and pies, and can also be used for fried chicken, french fries, and cake.
also from Non-hydrogenated oils
cholesterol free virgin coconut oil, and extra virgin olive oil, pumpkin seed oil, avocado oil, Cholesterol-free non-hydrogenated frying oils, High quality sunflower oil .
On the other hand, There are a number of fully hydrogenated oils that foods made with them should be avoided completely
Such as; peanut oil, It is a common oil used in cooking. especially in frying, It is relatively lower in omega-3 fatty acids than other oils.
Also from fully hydrogenated oils; corn oil, which research has shown may have some health benefits, Like improving good cholesterol
However, another study published in the February 1993 issue, indicate that corn oil It is primarily responsible for atherosclerosis.
also dangerous oils, cottonseed oil, where i found Research published in the January 2001 issue of the International Journal of Toxicology , that cottonseed oil increased tumors in mice.
Health benefits of non-hydrogenated oils
The health benefits of non-hydrogenated oils are: in avoiding the health risks of its opposite, It is hydrogenated oils
whereas Hydrogenated vegetable oils (HVOs) are rich sources of both saturated fatty acids (TFAs) and TFAs.
With its widespread use in home cooking, The average consumption rate per person is 14 g per 1000 calories, These products also have approximately 33% of the total fatty acids as TFAs.
This type of fatty acid, It leads to multiple health risks Most notably, heart attacks, high blood sugar, high blood pressure, and an increased risk of obesity, and according to some studies, the damage can reach the level of human immunodeficiency.
The problem of hydrogenated oils, which are not actually found in nature, It is chemically processed through roasting or frying. and adding hydrogen to its atoms.
These oils block enzymes important for fat metabolism. Your body can metabolize half of the fat in 18 days. However, it takes 51 days to metabolize only half of the hydrogenated fats.
The unsaturated (bad) fats found in hydrogenated oils, Inhibits the production of type 1 and type 2 prostaglandins (PGs)
It is respectfully derived from omega-6 and omega-3 fats. These prostaglandins will help you fight infections as well as benefit the hormonal and nervous system.
Include The health effects of hydrogenated oils; For example, headaches, skin problems, asthma, arthritis, joint pain, As well as chronic diseases such as cancer, autoimmune diseases, cardiovascular disease, and strokes.The unsaturated (bad) fats found in hydrogenated oils, Inhibits the production of types 1 and 2 prostaglandins (PGs), It is respectfully derived from omega-6 and omega-3 fats.
Do we need a diet entirely based on non-hydrogenated oils?
The diet of a healthy adult does not have to be, “Solely” based on non-hydrogenated oils, especially for children
Scientific studies show clear effects of cholesterol on learning and memory. She explains that children need foods that contain cholesterol for brain development.
However, Some men and women are put on a restricted diet, They focus on non-hydrogenated oils and are told to avoid all saturated fats.
They may include people with diabetes or at risk of heart attack or stroke.
And if your doctor tells you to limit your saturated fat intake, Choose products made with non-hydrogenated oils; Such as non-hydrogenated olive oil, nut oils, and avocado oils.
If it is not necessary to completely eliminate cholesterol or saturated fats from your diet, Try to reduce cholesterol-containing snacks
And choose products that contain hydrogenated oils that are made with high-quality ingredients.
for example, butter from grass-fed cows, Which contain healthy omega-3 fatty acids.
Some foods that contain non-hydrogenated oils:[wprm-recipe-roundup-item id=”8515″] [wprm-recipe-roundup-item id=”8514″]
How to avoid hydrogenated oils?
Food companies are starting to use hydrogenated oils to help extend shelf life and save costs. While small amounts of unsaturated fat are found naturally in some foods,
Most of the unsaturated fat in the diet comes from these processed trans fats.
maybe Partially hydrogenated oils affect heart health Because it increases “bad” cholesterol. On the other hand, fully hydrogenated oil contains very little unsaturated fat. Most of it is saturated fat. It does not carry the same health risks as trans fats.
You can avoid these hydrogenated oils by avoiding ghee. packaged snacks, fried foods, coffee cream, While reading food labels carefully, Because whether it is a partially or fully hydrogenated oil, it should be completely avoided.
Another common tip in this regard is to use vegetable oils for cooking. One 2011 study showed that safflower oil may improve blood sugar and lipid levels and reduce inflammation.
Also, olive oil and avocado oil have been shown to be heart-healthy.
With the choice of more saturated snacks that are naturally free of trans fats, Including, nuts, carrots, apple slices, banana, Yogurt.
Some foods that contain hydrogenated oils:[wprm-recipe-roundup-item id=”8437″]
You may be interested in checking out Hydrogenated foods guide