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Targeting Trans Fats: What you need to know
August 2007
What
are Trans Fats and Where do we Get Them?
Trans fats are created when liquid oils are turned into semi-solid
or a solid form. This process adds hydrogen to the oil, referred to as
hydrogenation, making products such as margarine. Trans
fats are used because they increase the shelf-life, provide a "buttery"
taste and texture, and are stable for deep-frying.
Some trans fats are naturally found in meat and dairy products; however, only in small amounts. These naturally occurring trans fats do not seem to have the negative health effects as those that are man-made.
Manufactured trans, or hydrogenated fats, are found predominately in stick margarine, packaged baked goods, and are used widely in restaurants that have fried foods.
Trans
Fats Impact on Health
This type of fat, similar to saturated fat, is linked to heart disease
and stroke. Trans fats raise cholesterol as well as
LDL cholesterol and lowers the "good" HDL cholesterol.
Beyond heart disease, trans fats are linked to inflammation,
macular degeneration and Alzheimer’s disease.
Foods with Trans Fats
• Stick Margarine
• Donuts
• Pie
• Muffins
• Cakes
• Crackers
• French Fries
• Shortening
How
Much Trans Fat is Too Much?
Current intake ranges from .5 to 10 grams a day. The official recommendations
vary; however, the consensus is as little as possible.
How
to Avoid Trans Fat
• Check the Nutrition Facts Label
• Check the ingredients list -- beware of “hydrogenated”
oils.
• Watch portion sizes.
• Limit pre-packaged baked goods, margarine and fast foods.
• Remember “trans fat free” doesn’t mean
the food is healthy.
Check
the Label but Beware!
The "Nutrition Facts" label on packaged foods must include the
grams of trans fats per serving. This is listed under “Total
Fat” on the Nutrition Facts label. Although this helps identify
trans fat, there is a loophole that these fats can slip through.
If the serving of food contains less than 0.5 grams of trans
fat, the manufacturer can claim it contains "zero grams trans
fat". While less than .5 grams does not seem like much, it adds up
quickly, especially if the portion size on the label is not followed.
Remember the current guidelines are to eat "as little as possible".
To identify a truly trans fat free product, check the ingredient
list. If “partially hydrogenated” or “hydrogenated”
are listed, the product contains some trans fat.
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