What is trans fat?

Small amounts also occur naturally in meat and dairy from cows, sheep and goats.

Why trans fat matters

WHO says trans fat has no known health benefits.

• It clogs arteries and raises the risk of heart attacks and death.
• Industrial trans fat is blamed for more than 278,000 deaths a year worldwide.

WHO advises adults to keep trans fat below 1% of their total energy intake, which in practice means avoiding industrial sources as much as you can.

Trans fat in Indian food

Avoid vanaspati and margarine. Read labels and skip anything listing partially hydrogenated oil.

Be wary of:

• deep-fried street food and sweets, where vanaspati is often used and oil is reused
• bakery items like biscuits, puffs, khari and pies, which can contain it too

At home:

• Cook with liquid oils.
• Don't reheat frying oil again and again.
• Make snacks like chivda or mathri yourself so you know what's in them.