People love dinner for numerous reasons that make it a cherished part of our lives. It offers nourishment and satisfaction after a long day, providing a chance to enjoy delicious and diverse meals. Dinner also brings family and friends together, creating a meaningful atmosphere and stimulating conversations. It serves as a time for relaxation, creativity in cooking, and a break from daily stresses. Whether through cultural traditions, celebrations, or the emotional comfort of familiar dishes, dinner holds a special place in our hearts and plays a vital role in our daily routines and social experiences. However, all of this is great, minus the fact that dinner is one meal where you should be extra careful as to what you consume. Since most people go straight to bed after dinner, if we eat something unhealthy, it can affect us not just the next morning but in the long term as well.
We spoke with Melissa Sallee, a food scientist, dietitian, and nutritionist at AllPizzaholic.com, to find out what type of dinner we should avoid due to its effects on inflammation and visceral fat. She shared that trans fat is the type of ingredient you should eliminate.
Trans Fat
In short, trans fat is a type of unsaturated fat that is widespread in various food products. They have been linked to high cholesterol levels, and health experts suggest we limit our intake of them as much as possible.
Salle says, "Trans fat is a type of unsaturated fat that is created when liquid vegetable oil is hydrogenated. Hydrogenation is a process that adds hydrogen atoms to the oil, making it more solid and shelf-stable. However, trans fat is also harmful to your health."
Although slight efforts have been made to reduce trans fats in many products, it's still important to read food labels and ensure that you're not consuming an unhealthy serving size of trans fat. Trans fats are frequently present in many ultra-processed foods, baked goods, and, of course, fried foods like french fries and fried chicken. Given the abundance of processed food consumption in today's diets, these fats are commonly eaten during dinnertime as people simply want something easy and convenient. Keep in mind that it's not just main meals with trans fats; it's also desserts that we eat after dinnertime as a treat and sugary breakfast items.
Sallee goes further as to how trans fat can be bad for you, especially during a nighttime meal. "Trans fat increases inflammation in your body. Inflammation is a natural response to injury or infection, but chronic inflammation can damage your cells and tissues. Visceral fat is a type of fat that is stored around your organs, and it is linked to inflammation, insulin resistance, and heart disease."
Healthier Alternatives
There are certainly many foods we can eat to our satisfaction to replace trans fat. According to Sallee, some healthier fats to go for are unsaturated fats, polyunsaturated fats, and monounsaturated fats. "These fats are liquid at room temperature and come from plant sources, such as olive oil, canola oil, and avocados. Polyunsaturated fats are also liquid at room temperature and come from plant sources, such as flaxseed oil, walnut oil, and soybean oil. Monounsaturated fats are solid at room temperature and come from both plant and animal sources, such as nuts, seeds, and avocados," Sallee explains.
Other specific foods you can incorporate to reduce your trans fat intake are using natural sweeteners instead of processed sugar, fresh fruits, and focusing on balanced meals. Also, make sure to be attentive to food labels. Trans fat is identified as "trans fatty acids" or "partially hydrogenated oils" on some food labels. By adopting these healthier choices, you can effectively decrease inflammation and lower the risk of accumulating visceral fat, leading to improved overall health.
