Nutrición: ¿Por qué eliminar las grasas trans?

Las grasas «trans» son el resultado de un proceso químico, llamado hidrogenación, donde se añade nitrógeno a algunos aceites vegetales ocasionando que pasen de un estado líquido a uno sólido. El resultado es mayor tiempo de vida útil de los alimentos, usado por ello, en productos industrializados como snacks, papas fritas congeladas, popcorn de microondas, pizzas congeladas, pasteles, cremas, cereales de desayuno e incluso panes.

Hasta ahí, parece no haber problemas, pero a través de los años se ha observado que el consumo de este tipo de grasa retrasa el crecimiento y maduración del cerebro, aumenta el riesgo de cardiopatías, diabetes, cáncer y muerte, esta última en un 28%.

Ante este contexto, la Organización Mundial de la Salud (OMS) ha pasado de recomendar la ingesta total de grasas trans de menos de 1% del aporte energético total que representa menos de 2,2 g al día en una dieta de 2.000 calorías a evitar por completo su consumo.

Ante ello, podemos prestar atención a lo que compramos, identificando las grasas trans en el cuadro del valor nutricional y en la lista de ingredientes con los siguientes nombres.

  • Aceite vegetal parcialmente hidrogenado
  • Aceite hidrogenado
  • Grasa parcialmente hidrogeneada
  • Margarina

Ten mucho ojo! Las empresas puede indicar que un producto tiene 0 gramos de grasas trans si contiene menos de 0.5 gramos por porción. Por eso, cuando el cuadro nutricional del producto indique cero gramos, revisa el listado de ingredientes.


Alexandra Marquez Hinojosa
Licenciada en Nutrición y Dietética de la UPC. Se dedica a la consultoría nutricional desde hace 5 años. Ama prevenir enfermedades crónicas a través de la nutrición. Tiene gran interés por la sostenibilidad lo que la llevo a tener la especialidad en Responsabilidad Social y Sostenibilidad (ESAN). Miembro de Save Food, iniciativa mundial en contra del desperdicio de alimentos.

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