What Is Hydrogenated Oil? Risks, Health Effects & Better Alternatives

Updated on: September 26, 2025

Imagine biting into a crispy potato chip, enjoying the buttery layers of a croissant, or savouring the comforting warmth of a chocolate chip cookie. Delicious, yes but often hiding something you should know about: hydrogenated oil.

I decided to write about this because of a personal discovery. For years, I drank coffee with powdered creamer, thinking it was harmless. Then I learned that Coffee-Mate, my daily “mate,” wasn’t so healthy after all — it contained hydrogenated oil. That was enough for me to cut it out, and it’s why I want to share what I’ve learned with you.

What is Hydrogenated Oil?

Hydrogenated oil is a type of fat created through a process called hydrogenation, where hydrogen is added to liquid vegetable oils to make them solid at room temperature. This makes the oil more stable and extends its shelf life.

The problem? Hydrogenation produces trans fats, and these are strongly linked to serious health risks.

How is hydrogenated Oil Made

Picture this: a bubbling pot of vegetable oil reacting with hydrogen gas. With the help of a metal catalyst such as nickel or platinum, the oil’s molecular structure is rearranged to create a firmer, more stable fat with a higher melting point.

There are two main types and the key difference lies in the extent of hydrogenation.

• Partially hydrogenated oils (PHOs): These still contain some unsaturated fat and, more importantly, trans fats. PHOs are often found in processed snacks, peanut butter, and baked goods. The food industry often uses PHOs for their ability to enhance texture and increase product shelf life.
• Fully hydrogenated oils (FHOs): These undergo complete saturation, eliminating trans fats but creating fats that act more like saturated fats from animal sources. While “trans-fat-free,” they’re not entirely healthy either.

Related read: Interesting Facts on Fats

Uses of Hydrogenated Oil in Food

Hydrogenated oils, with their unique properties, have become indispensable tools in the food industry, serving a variety of culinary purposes.

Food manufacturers love hydrogenated oils because they:

1. Enhance Texture

Ever wondered why that bag of potato chips is so irresistibly crispy or why certain baked goods have that perfect flakiness?

One of their primary functions in the food industry is to enhance texture. The process of hydrogenation transforms liquid oils into solid fats, providing a unique structure (desired mouth feel) to products like cookies, crackers, and pastries.

While hydrogenated oils excel at creating the ideal crunch in snacks and the delicate layers in pastries, it’s essential to be aware of potential health implications. The use of PHOs can introduce trans fats into these products, which have been associated with adverse health effects.

2. Increase Shelf Life

Step into the aisles of your local grocery store, and you’ll find a myriad of packaged goods with a surprisingly long shelf life.

Hydrogenated oils play a crucial role in food preservation. By stabilizing fats through hydrogenation, food manufacturers can extend the longevity of products without compromising their quality. From cookies to frozen pastries, the incorporation of hydrogenated oils helps prevent rancidity and maintains the freshness of these items over time.

While the extended shelf life is undoubtedly convenient, it’s essential to strike a balance between convenience and health-conscious choices.

3. Flavour Enhancement

Have you ever marvelled at the rich, buttery taste of certain baked goods, only to discover they’re made with hydrogenated oils?

The use of hydrogenated oils for flavour enhancement can come with the baggage of trans fats. The culinary world often relies on these oils to impart a desirable flavour profile to various products. Hydrogenated oils can mimic the taste of butter, providing a cost-effective alternative in the production of cookies, pastries, and margarine.

4. Manufacturing Efficiency

Hydrogenated oils offer cost-effectiveness for food manufacturers.

Their stability and versatility make them suitable for large-scale production, reducing waste and ensuring consistent product quality. Their ability to extend shelf life also minimizes storage costs and product losses.

For the food industry, these are advantages. But for you, the risks far outweigh the benefits.

Health Risks of Hydrogenated Oils

Here’s where it matters most. The biggest concern with hydrogenated oils, especially PHOs, is their impact on your health.

1. Disrupt Cholesterol Balance

One of the primary concerns linked to hydrogenated oils, particularly those containing trans fats, is their association with an increase in LDL (low-density lipoprotein) cholesterol levels.

Numerous studies have consistently demonstrated a direct correlation between trans fat intake and elevated LDL cholesterol. This poses a heightened risk of cardiovascular diseases, including heart attacks and strokes. Artificial fats not only raise LDL cholesterol but also decrease HDL (high-density lipoprotein) cholesterol – the “good” cholesterol that helps in removing bad cholesterol from the bloodstream. (1, 2)

2. Trigger Inflammation

Beyond cholesterol concerns, hydrogenated oils have been implicated in triggering inflammatory responses within the body.

Chronic inflammation is a known factor in the development of various health conditions. Research, such as a study published in the National Library of Medicine, suggests that the consumption of trans fats may contribute to inflammation, further elevating the risk of heart-related issues. Not only that. Inflammation potentially impacts other organs including the pancreas, liver, kidney, lung, brain, intestinal tract and reproductive system. (1)

Additionally, chronic inflammation can disrupt the immune system, making the body more susceptible to infections and allergies.

3. Impair Blood Sugar Control

Research has looked into the connection between hydrogenated oils, especially those rich in trans fats, and insulin resistance. (1, 2)

Insulin resistance happens when the body’s cells don’t respond well to insulin, causing higher blood sugar levels. This problem is a warning sign for type 2 diabetes. A study published in Diabetes Care proposes a strong link between consuming trans fats and a higher chance of developing insulin resistance.

How to Avoid Hydrogenated Oil

The World Health Organization recommends limiting trans fat intake to less than 1% of daily energy — about 2 grams for someone consuming 2,000 calories. The best way? Avoid foods containing hydrogenated oils.

Let’s look at 5 practical steps to steer clear of these nasty fats in your daily life.

1. Limit processed foods. Choose whole foods.

Processed foods, such as fried snacks, pastries, and baked goods, are major sources of hydrogenated oils. Opt for fresh, whole foods whenever possible.

Whole foods are in their natural state, untouched by the hydrogenation process. These nutrient-dense options not only fuel your body with essential vitamins and minerals but also reduce the likelihood of hidden trans fats found in processed foods.

Related read: Why should you eat whole foods.

2. Read food labels carefully

Imagine yourself in a grocery store, scanning the aisles for your favourite snacks or pantry staples. The first line of defence against hydrogenated oils lies in reading food labels meticulously. Check ingredient lists for terms like “partially hydrogenated oil” or “vegetable shortening” and avoid products containing these ingredients.

3. Choose healthier alternatives

Use naturally occurring fats, such as olive oil, avocado oil, and nuts, in your cooking and baking.

In my early years, I used to bake with shortening. Now, it is either pure butter or olive oil depending on what I’m baking. And I’ve ditched my “mate”, Coffee-Mate coffee creamer. Now, it is either dairy milk or plant-based milk such as almonds and oats. Although dairy milk contains trans fats, it is naturally occurring trans fats and the amount is not a concern. At least not for me since I’m only adding a dash or two to my 2 cups of coffee a day.

There are many healthier food choices if one explores them. Know what’s in your fridge and pantry. Do you need to swap any food products?

4. Cook at home

Cooking from scratch allows you to control the ingredients and avoid hidden sources of hydrogenated oils. Imagine the aroma of a homemade meal in your kitchen. This sensory experience goes hand in hand with the power to control the ingredients in your dishes.

Also, cooking at home allows you to eliminate the guesswork associated with restaurant or pre-packaged meals. This means you have complete control over the oils and fats used in your cooking.

5. Practise moderation

Even healthy foods, when consumed in excess, can contribute to weight gain and increase the risk of chronic diseases. Practice moderation and mindful eating.

By making informed food choices and limiting your intake of hydrogenated oils, you can significantly reduce your risk of developing trans-fat-related health problems. Remember, a healthy diet is an investment in your long-term health and vitality.

Healthier Fats to Embrace

Instead of hydrogenated oils, try:

• Olive Oil. Drizzle olive oil over salads, use it for sautéing vegetables, or incorporate it into marinades and dressings.
• Avocado Oil. Use avocado oil for high-heat cooking, such as roasting or stir-frying, or drizzle it over avocado toast or salads.
• Nuts and Seeds. Snack on a handful of nuts and seeds, such as almonds, walnuts, sunflower seeds, or chia seeds, for a healthy dose of unsaturated fats and fibre.
• Fatty Fish. Include fatty fish, such as salmon, tuna, and sardines, in your meals at least twice a week to reap the benefits of omega-3 fatty acids.

Related read: Chia Seeds vs Flax Seeds Health Benefits | The Good and Bad Drinking Chia Seed Water

In a Nutshell

Understanding hydrogenated oil risks helps you make better food choices. These oils may keep snacks crispy and baked goods flaky, but they also increase your risk of heart disease, diabetes, and chronic inflammation.

The good news? By reading labels, cooking at home, and choosing natural fats like olive oil, avocado oil, nuts, and seeds, you can easily steer clear of hydrogenated oils. Making small, mindful swaps today can protect your long-term health.

I hope the information in this article gives you a good idea of what hydrogenated oil is and why you should be wary of its presence in your diets.

So next time you reach for a packaged snack, pause and check the label. Are you ready to ditch foods with partially hydrogenated oils and embrace healthier fats instead?

Tell us your thoughts in the comments and don’t forget to share this with someone who might still be unknowingly consuming hydrogenated oils. Click the SHARE button!

Posts you may be interested to read

• What is natural flavouring
• Are rolled oats same as quick oats
• How healthy is granola bar

Thanks for reading.

Disclosure: This blog post may contain affiliate links as part of the Amazon.com Services LLC Associate Programs and other affiliate services. This means that oatznmore.com receives a small commission by linking to amazon.com and other sites at no extra cost to the readers.

Medical Disclaimer: I am not a doctor or medical professional, and this post should not be taken as medical advice. Please do your own research. The material on this blog is provided for informational purposes only. It is general information that may not apply to you as an individual and is not a substitute for your own doctor’s medical care or advice.