Lately, there’s been a lot of talk about hydrogenated oils and warnings against them, saying they are bad fats that harm the body and should be avoided. But what exactly are they and how true is this?
In this article, we’ll look at the hydrogenation process, how oils are hydrogenated, and know the risks of hydrogenated oils.
What is the oil hydrogenation process?
Hydrogenation is the process where hydrogen is added to hot vegetable oil using a catalyst like nickel. This makes hydrogen enter the oil molecules, changing their chemical structure and turning the oil from liquid to a more solid form.
Also, hydrogenation can be full, making fully hydrogenated oils, or partial, making partially hydrogenated oils. Both fully and partially hydrogenated oils are considered saturated fats.
Food companies hydrogenate oils to change the product's texture and make it last longer.
What is partial hydrogenation of oils?
Partially hydrogenated oils have trans fats that give them a soft texture like butter. Food makers use these oils in processed foods, baked goods, and solid vegetable shortening because they last longer than regular oils and make pastries smoother and more appealing.
It was originally thought that partially hydrogenated vegetable oils were a healthier alternative to saturated fats, some of which are linked to heart disease risks. But it was found that hydrogenation creates trans fats, which are worse than saturated fats.
Trans fats in partially hydrogenated oils raise bad cholesterol (LDL) and lower good cholesterol (HDL) levels. At the same time, eating trans fats raises the risk of heart disease and stroke andtype 2 diabetes.
Also, heating and reheating partially hydrogenated oils can be a problem. Studies show the amount of trans fats goes up when you heat these oils, no matter the cooking method.
Trans fats are so bad they have to be listed on nutrition labels. Some places have banned them completely. So if you live somewhere where foods don't have to list trans fats, watch out for words like hydrogenation or partial hydrogenation on the ingredient list.
What is full hydrogenation of oils?
Full hydrogenation makes oils solid, like saturated fats in meat. Fully hydrogenated oils might be better than partially hydrogenated ones because they don't have trans fats. But it’s hard to say they’re healthy, so calling them the 'less harmful' option fits best.
Fully hydrogenated oils are mostly a fatty acid that’s less harmful than saturated fat. This fatty acid has a neutral effect on bad cholesterol and keeps it fairly stable. So it’s good for cooking.
Also, fully hydrogenated oils are solid and waxy, which makes them hard to use. So they can be mixed with polyunsaturated oils like soybean or sunflower oil through a process called esterification. That improves texture a bit. But research isn’t clear on how these fats affect cholesterol levels and heart disease risk.
In the end, both partially hydrogenated and fully hydrogenated oils have a high calorie content. Each 1 gram of fat contains 9 calories, so it's better for you and your family to use monounsaturated and polyunsaturated fats, like olive oil and canola oil.
