What Are Trans Fats?
Unsaturated fats with a specific chemical structure that makes them act like saturated fats. This structure is linked to negative health effects.
Why The Concern?
They raise "bad" LDL cholesterol and lower "good" HDL cholesterol, increasing the risk of cardiovascular disease. The WHO advises limiting intake to <2.2g per day.
Where Do They Come From?
Mainly from industrial processing (partially hydrogenated oils), but small amounts can also form when oils are heated to high temperatures.
Trans Fat Formation From Stir-Frying
Select an oil to see how its trans fat content changes with high-heat cooking.
Unheated (Raw)
After High-Heat Stir-Frying
Change Upon Heating
Key Takeaway
What Influences Trans Fat Formation?
It's not just the heat. Several factors play a role in how much trans fat is created.
Temperature
Higher temperatures, especially above 200°C (392°F), significantly increase the rate of trans fat formation.
Heating Duration
The longer an oil is heated, the more trans fats can accumulate. Reusing oil is a major contributor to this.
Oil's Fatty Acid Profile
Oils high in polyunsaturated fats (like canola and soybean) are more prone to forming trans fats than those high in monounsaturated fats (like olive and avocado).
Smart & Safe Stir-Frying
Minimize trans fat exposure with these simple kitchen practices.
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Choose Stable Oils
For high heat, favor oils rich in monounsaturated fats like avocado or olive oil. Their chemical structure is more resistant to change.
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Control Your Heat
Don't let the oil smoke. Keep temperatures high enough for stir-frying but avoid excessive, prolonged heat before adding food.
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One and Done: Don't Reuse Oil
Repeatedly heating oil significantly increases trans fat concentration. Always use fresh oil for each cooking session.
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Read the Label
Avoid products with "partially hydrogenated oils" in the ingredients list, as these are the biggest source of industrial trans fats.