The Truth about Trans Fat

What is Trans Fat?

The primary source of trans fat in
the American diet is an artificial, or man-made fat, created when hydrogen is added to oils – a process called hydrogenation. This process was developed by food manufacturers to increase the shelf life and flavor stability of processed products.

Why is it so harmful?

Trans fats pose a high risk of heart disease because they not only raise total ‘bad’ LDL cholesterol levels, but they also deplete ‘good’ HDL cholesterol.

What foods should be avoided?

Fried foods, stick margarine, and bakery goods are the primary sources of trans fat, but other foods can contain significant amounts as well. Cookies, crackers, chips, salad dressings, cereals, waffles, canned biscuits and even nutrition bars can contain trans fat. With so many processed foods containing harmful amounts of trans fat, the only sure way to know is to look at the nutrition facts. The panel will contain a trans fat statement listed directly under the saturated fat content. Until then, look for ingredients such as ‘hydrogenated or partially hydrogenated vegetable oil’?. If it is one of the first ingredients, it’s probably a significant amount.

What foods are safe?

There are plenty of healthy choices to avoid trans fat consumption. Fish and nuts contain enough ‘good’ fat to allow your body to absorb vitamins and burn calories efficiently, necessary functions of fat in the body. Lean meats such as poultry without the skin and beef trimmed of visible fat are other options. Cooking with olive or canola oil is recommended, as well as substituting margarine spread or butter for stick margarine. Fruits and vegetables are great choices to complete a meal or snack.

What about dairy?

Dairy foods and milk contain a small amount of naturally occurring trans fat. The amount is less than the FDA labeling threshold of 0.5 grams per serving, therefore most dairy foods will be labeled as 0% trans fat. New research is indicating that some naturally occurring trans fat may actually have health benefits. CLA, a type of trans fatty acid found in dairy has been shown to contain cancer-inhibiting properties. Research is ongoing to identify the types and their potential benefits.