Everything you should know about non-hydrogenated oils and hydrogenated oils
There are two common types of oils around the world, The first is hydrogenated oil, which has hydrogen atoms inside, Which he gets after heating it to a high temperature and exposing it to the highest pressure.
What are non-hydrogenated oils?
Hydrogenation is a process in which unsaturated liquid fats are converted into solid fats by adding hydrogen and during this partially hydrogenated processing, A type of fat called trans fat is made.
In this 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 kind of non-hydrogenated oil, This type of oil does not contain hydrogen, which makes it healthier, They are natural oils, They may taste less good, But in the end it is healthier.
Hydrogenation is the process of reaction of some substances with hydrogen and in the usual course the hydrogenation of unsaturated fatty acids into saturated fatty acids occurs, Consequently, non-hydrogenated oils, They are oils that do not occur in this way during the manufacture of oils.
Thus, non-hydrogenated oils
Contains beneficial trans fats, Preserved and processed foods rely mostly on hydrogenated oils, Contain saturated fats.
What is trans fat?
Unsaturated fats are synthesized 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 a delicious taste and taste of animal-based fats.
Hydrogenated oils were considered a partial substitute for cholesterol, Now it’s thought to be worse than cholesterol, They are filled with LDL cholesterol without any health benefit.
Types of non-hydrogenated oils
Recently many food manufacturers have started, in the elimination of hydrogenated oils in favor of the healthier type, It is non-hydrogenated oils, however, Buying foods that are “unsaturated fat-free” is not easy. Because even with the elimination of the hydrogenation process in the oil, Unsaturated fats remain present, even if in a small percentage.
In any case, There are different types of non-hydrogenated oils such as; palm or coconut oil, andolive oil, walnut oils and avocado oils, In addition to the health benefits of cholesterol, the potential health benefits of tropical oils include, This type of oil produces
saturated fats
with a consistency, And the delicious taste that appears in products such as cookies, pies and cakes.
Non-hydrogenated oil is cholesterol-free palm oil, which can be put in biscuit and pie recipes, and can also be used for fried chicken, french fries, and cakes.
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 and high-quality sunflower oil.
In contrast, There are a number of types of fully hydrogenated oils from which processed foods should be avoided altogether.
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, Research has shown that it may have some health benefits, Like improving good cholesterol
However, another study was published in the February 1993 issue, They suggest that corn oil is primarily responsible for atherosclerosis.
of dangerous oils as well, cottonseed oil, Where I found Research in the January 2001 issue of the International Journal of Toxicology
found that cottonseed oil increased tumors in mice.
Health Benefits of Non-Hydrogenated Oils
The health benefits of non-hydrogenated oils lie, in avoiding the health risks of its opposite, It is hydrogenated oils
Hydrogenated vegetable oils (HVOs) are rich sources of both saturated fatty acids (TFAs) and TFAs.
With widespread use in home cooking, The average consumption per person is 14 g per 1000 calories, Also, these products have approximately 33% of the total fatty acids such as TFAs.
This type of fatty acid leads to multiple health risks
, most notably exposure to heart attacks, high blood sugar level, high pressure, increased risk of obesity, and even may, according to some studies, damage to the level of human immunodeficiency.
The problem of hydrogenated oils, which does not exist in nature realistically, is their chemical processing through browning or frying, and add hydrogen to their atoms.
These oils block enzymes important for fat metabolism, Your body can metabolize half of your fat in 18 days. However, it takes 51 days to metabolize only half of the hydrogenated fat.
Also, the (bad) unsaturated fats found in hydrogenated oils, Inhibit the production of types I and II of prostaglandins (PGs)
They are derived from omega-6 and omega-3 fats respectfully. These prostaglandins will help you fight inflammation as well as benefit the hormonal and nervous system.
The health harms of hydrogenated oils includeto name a few, headache, skin problems, asthma, Arthritis joint pain, As well as chronic diseases such as cancer, autoimmune diseases, cardiovascular diseases and strokes.
Do we need a diet based entirely on non-hydrogenated oils?
The diet of a healthy adult does not have to be, Relying “alone” on non-hydrogenated oils, especially in children
Where scientific studies show clear effects of cholesterol in 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, It focuses on non-hydrogenated oils and asks them to avoid all saturated fats.
Among them may be people with diabetes or at risk of heart attack or stroke.
And if your doctor asks you to restrict the amount of saturated fat, Choose products made with non-hydrogenated oils, such as non-hydrogenated olive oil, walnut oils, and avocado oils.
If it is not necessary to completely exclude cholesterol or saturated fat from your diet, Try cutting down on light foods containing cholesterol
Choose products that contain hydrogenated oils made from high-quality ingredients.
For example butter coming from grassy cows, Which contain healthy omega-3 fatty acids.
Some foods that contain non-hydrogenated oils:
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How to avoid hydrogenated oils?
Food companies have started using hydrogenated oils to help increase shelf life and save costs. While small amounts of trans fats are naturally found in some foods
Most of the trans fats in the diet will come from these processed hydrogenated fats.
Partially hydrogenated oils can affect heart health Because it increases “bad” cholesterol, On the other hand, fully hydrogenated oil contains very little trans fat, Mostly saturated fat, It doesn’t carry the same health risks as trans fats.
You can avoid those hydrogenated oils by avoiding ghee, packaged snacks, fried foods, and the cream of coffee, With the need to read food labels carefully, Because whether it is partially or completely hydrogenated oil should be avoided altogether.
Also a common tip in this context is to use vegetable oils for cooking, One 2011 study showed that vegetable safflower oil may improve blood sugar and lipid levels and reduce inflammation.
Olive oil and avocado oil have also been shown to be heart-healthy oils.
With the choice of more saturated snacks that are naturally free of trans fats, Including, nuts, carrots, sliced apples, bananas, Yogurt.
Some foods that contain hydrogenated oils:
[wprm-recipe-roundup-item id=”8437″]You may be interested in viewing the
Hydrogenated Food Guide