Know About The Types Of Fats Present In Packaged Food

Behind the alluring labels and enticing tastes lies an underlying health concern that demands our attention.

(Representational Image)

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New Delhi: In this fast-paced world, where we are looking for quick fixes and shortcuts, packaged food has become our saviour. However, behind the alluring labels and enticing tastes lies an underlying health concern that demands our attention. It is important for consumers to be vigilant and make informed choices when choosing packaged foods by reading the nutrition labels and understanding the types of fats present.

In this regard, Garima Dev Verman, Certified Nutritionist and Medical Content Analyst with The Healthy Indian Project said, "In the world of packaged foods, beware of the hidden truth: the types of fat lurking within. Understanding the presence and impact of fats is essential for informed choices. Thankfully, FSSAI laws guide us towards healthier options, empowering us to navigate through the fat maze and embrace a wholesome, balanced diet."

Types Of Fats Contained In Packaged Food:

Packaged foods often contain a list of fats, which can impact their taste, texture, and shelf life. Here are some common types of fat found in packaged food listed by Garima:

1. Saturated Fat: This type of fat is usually solid at room temperature and is commonly found in animal products like meat, butter, and full-fat dairy. It is also present in some plant-based oils like coconut oil and palm oil. 

2. Trans Fat: Trans fats are created through a process called hydrogenation, which converts liquid oils into solid fats. They are often used in packaged foods to enhance flavour, extend shelf life, and improve texture. 

3. Monounsaturated Fat: This type of fat is usually liquid at room temperature but can solidify when refrigerated. Monounsaturated fats are considered healthy fats and are found in foods like olive oil, avocados, nuts, and seeds. 

4. Polyunsaturated Fat: Similar to monounsaturated fats, polyunsaturated fats are also liquid at room temperature. They are found in foods such as vegetable oils (soybean, sunflower, corn, etc.), fatty fish (salmon), and some nuts and seeds. Polyunsaturated fats are further classified into omega-3 and omega-6 fatty acids, both of which are essential for the body. 

5. Trans-Fat Free or Zero Trans Fat: Some packaged foods claim to be trans-fat-free or zero trans fat. This indicates that the food does not contain trans fats or contains an insignificant amount (below a certain threshold) per serving. However, it's important to note that a product labelled as "trans-fat-free" may still contain small amounts of trans fats due to labelling regulations.

Health Issues That Can Occur Due To The Consumption Of These Fats:

Dietician Umang Malhotra listed down the probable health issues that can occur due to the consumption of the above-mentioned fats. He also went on to explain what hidden fats are. 

Trans fats from the hydrogenation process are considered to be the worst type of fat for our health and are known to raise "bad" cholesterol levels which are linked to heart disease risk and decrease good cholesterol, all of which contribute to cardiovascular problems. 

Saturated fats have also been shown to increase the risk of heart disease and stroke. In fact, the American Heart Association recommends limiting saturated fat intake to no more than 5-6 per cent of your daily calorie intake. 

Unsaturated fats are considered to be healthier fats and are of two main types: monounsaturated and polyunsaturated. Consuming these types of fats in moderation can have positive effects on our health, such as reducing the risk of heart disease and improving brain function.

Hidden Fats:

Speaking about hidden fats, Umang said, "Hidden fats, including added sugars and oils, are often used in packaged foods to enhance flavour and texture. Additionally, hidden fats are often labelled with various names, such as partially hydrogenated oil. These fats can be deceptive, making it difficult for individuals to identify and avoid them. The World Health Organization (WHO) is calling for greater transparency and stricter regulations on the labelling of hidden fats, whose consumption has been linked to weight gain and an increased risk of chronic disease."

The detrimental effects of certain fats in packaged foods cannot be ignored. As consumers, we have the ability to protect our health through self-education and conscious choices about the foods we consume. 

In conclusion, Ms Richa Anand- Chief Dietician at Dr. LH Hiranandani Hospital, Powai, Mumbai, said, "When eating packaged foods, look for those that contain healthy fats, such as snacks made from nuts or seeds or oils in dressings and sauces that are high in monounsaturated or polyunsaturated fats. Any food containing palm oil must be largely avoided since it’s a cheaper alternative to other oils. However, it is important to remember that even healthier fats should be consumed in moderation, as they are very high in calories. It is important to check food labels and choose packaged items with better fat sources while keeping portion sizes and overall diet balance in mind."