TRANS FATS are one of the most controversial groups of fats that can have a negative impact on the health and fitness of athletes. In this article, we will take a closer look at this type of fats, their effects and their importance in sports. We will also learn how to avoid trans in your daily diet.

What are trans fats?

Trans fats are a type of unsaturated fatty acids that are formed by a process of hardening vegetable oils, called hydrogenation. They are characterized by an unusual particle shape that makes them harmful to health. Trans occur naturally in animal products such as meat and dairy, but their main source is processed foods such as margarines, cookies, candy and fast food.

How do trans fats work?

Trans negatively affect health, contributing to the development of many diseases of civilization, such as:

  • Cardiovascular disease. Raise “bad” LDL cholesterol and lower “good” HDL cholesterol, leading to an increased risk of atherosclerosis, heart attack or stroke.
  • Insulin resistance – excessive consumption can lead to insulin resistance, increasing the risk of developing type 2 diabetes.
  • Obesity. Contribute to the growth of body fat, especially in the abdominal area. Which is associated with a higher risk of metabolic diseases.

Dosage: no specific guidelines. It is recommended to avoid them in the diet.