Hydrogenated oil

Hydrogenated oil, particularly partially hydrogenated oil, has been a significant component in processed foods for decades, prized for its functional benefits.However, growing scientific consensus about its detrimental health effects, particularly those linked to trans fats, has led to a global movement towards its elimination.

What is Hydrogenated Oil?

Hydrogenated oil is produced through a process called hydrogenation, where hydrogen atoms are added to unsaturated fats (typically liquid vegetable oils) in the presence of a catalyst (like nickel). This process changes the chemical structure of the fatty acids, making the oil more solid or semi-solid at room temperature.

There are two main types:

Partially Hydrogenated Oil (PHO): This is where only some of the unsaturated bonds are hydrogenated.⁵ The process leads to the formation of trans fats (also known as industrial trans fatty acids or iTFA). Trans fats have a unique chemical configuration that makes them behave differently in the body than other fats.
Fully Hydrogenated Oil: In this process, almost all unsaturated bonds are saturated with hydrogen. This results in a completely solid, waxy fat. While it contains very few or no trans fats, it is high in saturated fat. Sometimes, fully hydrogenated oils are "interesterified" with liquid oils to create a desirable texture without trans fats.

Why Use It? Benefits for Food Production

Food manufacturers historically embraced hydrogenated oils for several reasons:

Extended Shelf Life: Hydrogenation makes oils more stable and resistant to oxidation (rancidity), significantly extending the shelf life of processed foods.
Improved Texture and Consistency: It provides desired textures, such as flakiness in pastries, crispness in fried foods, and creaminess in spreads. This is particularly important for products like cookies, crackers, pies, and stick margarines.
Enhanced Flavor Stability: Hydrogenated oils can prevent unwanted flavors from developing over time and can contribute to a desirable mouthfeel.
Cost-Effectiveness: Often, hydrogenated oils were a cheaper alternative to butter or other solid fats, offering similar functional properties at a lower cost.
Versatility in Frying: Oils with increased stability from hydrogenation can be used multiple times in commercial fryers without breaking down as easily.

Side Effects, Health Risks, and Obesity

The primary concern with hydrogenated oils, especially partially hydrogenated oils, lies in their trans fat content. Trans fats are widely considered the worst type of fat for human health, with no known nutritional benefits and no safe level of consumption.

Major Health Risks:

Cardiovascular Disease (CVD): This is the most well-established and severe risk. Trans fats:
- Raise "bad" LDL cholesterol levels: This leads to plaque buildup in arteries (atherosclerosis).
- Lower "good" HDL cholesterol levels: HDL helps remove excess cholesterol from the body.
- This combination significantly increases the risk of heart disease, heart attack, and stroke. It is estimated that industrial trans fat causes around 540,000 deaths from cardiovascular disease every year globally.
Inflammation: Trans fats can promote systemic inflammation, which is a risk factor for various chronic diseases.
Insulin Resistance and Type 2 Diabetes: High intake of trans fats has been associated with an increased risk of developing insulin resistance and type 2 diabetes. They can affect how cells respond to insulin, leading to sugar remaining in the bloodstream.
Obesity: While trans fats do not directly cause obesity more than other calorie-dense fats, their prevalence in highly palatable, processed foods can contribute to excessive calorie intake. Furthermore, their metabolic effects (like insulin resistance) can complicate weight management and increase the risk of central obesity.
Other Potential Risks: Some studies have suggested associations with other noncommunicable diseases, including certain cancers, infertility, and Alzheimer's disease, though more research is always ongoing.

Largest Producers and Users of Hydrogenated Oils

Historically, countries with large processed food industries were the biggest producers and users of partially hydrogenated oils. While regulations have significantly curtailed their use, particularly in the U.S. and many European countries, some continue to produce and use them.

Historically and Currently (with varying degrees of regulation):

Producers:
- United States: Remains a top producer due to its well-established food processing industry, though mainly for non-food applications or fully hydrogenated (trans-fat-free) varieties now. Major companies include Cargill and Archer Daniels Midland (ADM).
- China: Growing demand for processed foods and industrialization drives significant production.
- India: Vast agricultural resources and expanding food processing sector. Companies like Ruchi Soya Industries and Adani Wilmar are key players.
- Indonesia and Malaysia: Due to their abundant palm oil resources, which are often hydrogenated for various applications. Companies like Sinar Mas Group and Musim Mas Holdings are significant.
- Brazil, Argentina, Thailand, European Union (e.g., Germany, France, Netherlands), Russia: Also significant producers.
Users:
- North America (particularly the US): Historically, North America was a dominant user, especially in fast-food and processed food industries. While regulatory bans have reduced their use in many products, the overall food consumption patterns still lean heavily on processed foods.
- Europe: Many European countries have also enacted strong regulations.
- Emerging Economies: As processed food consumption rises, and if regulations are not as strict, these regions can become significant users.

The primary industries using hydrogenated oils (especially in the past or where less regulated) include:

Commercial baked goods: Cookies, crackers, cakes, pies, pastries, donuts.²
Fried foods: French fries, fried chicken, fried snacks.
Margarine and shortenings: Especially stick margarines.
Snack foods: Popcorn, chips.
Frozen foods: Pizza, chicken nuggets.
Non-dairy creamers.

Government Regulations and Lack Thereof

There has been a global push to eliminate industrially produced trans fats (iTFA), primarily from partially hydrogenated oils, due to their severe health risks. The World Health Organization (WHO) launched the REPLACE initiative in 2018 with the goal of eliminating iTFA from the global food supply by 2023.

Key Regulatory Milestones:

Denmark (2003): Became the first country to effectively ban artificial trans fat by limiting trans fat to 2% of fats and oils destined for human consumption.
United States (2015/2018/2023): The U.S. Food and Drug Administration (FDA) determined that partially hydrogenated oils (PHOs) are no longer "Generally Recognized as Safe" (GRAS) for use in human food. Food manufacturers were required to remove PHOs from their products by June 18, 2018, with a final ban effective December 22, 2023, by removing PHOs from GRAS lists for specific products like canned tuna and peanut butter. While products can still be labeled "0 grams trans fat" if they contain less than 0.5 grams per serving, the ingredient list for "partially hydrogenated oil" is the key indicator.
Canada (2018): Implemented a complete ban on partially hydrogenated oils.
European Union (2021): Implemented a limit of 2 grams of industrially produced trans fat per 100 grams of fat in food.
Other Countries: Many countries, including Argentina, Brazil, Chile, India, South Africa, Thailand, and others, have implemented or are working on regulations to limit or ban trans fats.

Lack of Regulation: While significant progress has been made, over 100 countries have yet to act on banning iTFA. This means that in these regions, consumers may still encounter products containing partially hydrogenated oils, and the associated health risks remain prevalent. Enforcement and monitoring of existing regulations also vary.

How to Avoid Them

Even with regulations, it's wise to be vigilant:

Read Ingredient Lists: Look for "partially hydrogenated oil" or "hydrogenated vegetable oil" (if not specified as "fully hydrogenated") on the ingredient list. If it appears, avoid the product.
Check Nutrition Facts Label: While products can claim "0 grams trans fat" if they have less than 0.5 grams per serving, small amounts consumed frequently can add up. However, if "partially hydrogenated oil" is in the ingredients, there are trans fats present.
Limit Processed and Fried Foods: Commercially prepared baked goods (cookies, cakes, pies, donuts), snack foods, and deep-fried foods often contain or historically contained hydrogenated oils.
Choose Whole, Unprocessed Foods: Focus your diet on fresh fruits, vegetables, whole grains, lean meats, and legumes, which are naturally free of industrial trans fats.
Cook at Home: When you cook at home, you have control over the oils and ingredients you use.

Cheaper and Healthier Alternatives

The food industry has largely shifted away from PHOs due to regulations and consumer demand. Healthier and often cost-effective alternatives include:

For Frying and Cooking:

Liquid Vegetable Oils: Canola oil, olive oil, sunflower oil, safflower oil, soybean oil, corn oil, peanut oil. Opt for "high-oleic" varieties of sunflower or canola for better stability at high heat.
Avocado Oil: High smoke point, neutral flavor.
Grapeseed Oil & Canola Oil: Light flavor, good for high heat.

For Baking and Spreads (where solid fat is needed):

Fully Hydrogenated Oils (interesterified): While high in saturated fat, they are generally free of trans fats. Often blended with liquid oils for desired texture.
Palm Oil and Palm Oil Fractions: Naturally semi-solid and stable. However, concerns about saturated fat content and environmental impact (deforestation) are noted.
Coconut Oil: Also naturally solid and stable, high in saturated fat.⁴²
Butter or Ghee: Natural animal fats, high in saturated fat but free of industrial trans fats.
Modern Margarines: Many brands now produce "trans fat-free" margarines by using blends of liquid oils, fully hydrogenated oils, or palm oil. Look for "0g trans fat" and avoid "partially hydrogenated" on the ingredient list.

Many of these alternatives, especially common vegetable oils, are competitively priced. For example, canola, soybean, and sunflower oils are often very affordable.

How to Educate Consumers About It

Effective consumer education is crucial for maintaining public health:

Clear Labeling: Continue and enhance mandatory clear labeling of trans fat content and ingredients (e.g., "partially hydrogenated oil"). Simpler, more easily understandable language on labels could be beneficial.
Public Health Campaigns: Government health agencies and non-profits can run campaigns through various media (TV, radio, social media, online articles) explaining what trans fats are, why they are harmful, and how to avoid them.
Healthcare Provider Education: Doctors, dietitians, and nutritionists should be equipped with up-to-date information to counsel patients on healthy eating and avoiding trans fats.
Educational Materials: Develop and distribute easy-to-understand brochures, infographics, and online resources.
School Programs: Integrate nutrition education, including the dangers of trans fats, into school curricula.
Highlighting the "Why": Explain not just what trans fats are, but the serious health consequences (heart disease, stroke, diabetes) in an impactful way.
Empowering Consumers with Actionable Advice: Focus on practical tips like "read the ingredient list," "choose whole foods," and "limit commercially fried and baked goods."

Major Promoters of It (Historically)

Historically, the primary promoters of hydrogenated oils were:

Food Manufacturers: Companies producing processed foods, baked goods, snack foods, and fried products benefited immensely from the functional properties and cost-effectiveness of PHOs. Brands like Procter & Gamble (with Crisco shortening, launched in 1911 as the first hydrogenated shortening product from cottonseed oil) were pioneers.
Fast Food Chains: Used hydrogenated oils in their deep fryers for extended fry life and consistent product quality.
Margarine Producers: Hydrogenated oils were key to creating the texture of stick margarines as a cheaper alternative to butter.
Food Ingredient Suppliers: Companies like Cargill, ADM, AAK, and Wilmar International have been major suppliers of fats and oils, including hydrogenated varieties, to the food industry.

However, it's important to note that many of these companies have since reformulated their products to remove or significantly reduce trans fats due to evolving scientific understanding, consumer demand, and regulatory pressures. The "promotion" has largely shifted from advocating for hydrogenated oils to promoting trans fat-free alternatives.