Uncovering the Truth behind Trans Fats
What exactly is a “trans fat”?
Food manufacturers know that solid fats increase the shelf-life and flavor stability in many baked and processed foods and often result in a better food product. As a result they began changing liquid oils (such as corn and soybean) into solids by adding hydrogen. This process is called hydrogenation and results in a type of fat called trans fats. Trans fats are different from the saturated, monounsaturated, and polyunsaturated fats that you probably know about. Trans fats have a more dangerous effect on the heart then saturated fats- both raise LDL-cholesterol levels (“bad cholesterol”) and therefore increase your risk of heart disease.
What is the difference between Trans Fats, Partially-Hydrogenated Oils, Interesterfied Fats, and Fully Hydrogenated Oils?
They are all a version of a chemical process where liquid fats are turned into solid fats. “Trans Fats” is just a shortened word for the hydrogenation process so anytime you see the word “partially hydrogenated oils” on the ingredient list then there are trans fats in the product. Interesterfied Fats, or better known as Fully Hydrogenated Oils, are the new immerging fat which is replacing trans fats in processed and baked goods. Do not think that this is a healthier replacement. Preliminary studies are linking this type of fat to obesity, heart disease, and diabetes, much like its counterpart “trans fat”.
What foods contain trans fats?
Trans fat is found in any food that contains hydrogenated vegetable oils, including shortening and margarine. The major sources in the diet are commercial baked goods (cakes, cookies, crackers, pies, bread, etc), animal products, margarine, commercially fried potatoes, and snack foods like potato chips, corn chips, and popcorn. You can read the ingredient list on a Nutrition Facts Food label for the grams of trans fat (located under Total Fat). Under FDA regulations in effect in the United States, "if the serving contains less than 0.5 gram [of trans fat], then the product can claim 0g of trans fat. So even thought the product claims “trans fat free” there may still be trans fat in the food product.
How much trans fat is safe to eat?
Researchers still don’t know exactly what level of trans fat is safe to eat. However, they have suggested that less than 1 percent of your total calorie intake should be from trans fat. This translates into 1-2 grams of trans fats daily for those eating 1500-2000 calories per day. If you begin reading food labels you’ll discover that it doesn’t take long to eat more trans fat than is suggested, especially because trans fats are found naturally in animal products. The best advice is to try to become aware of which foods contain trans fat and try to limit your intake of those foods.
Food manufacturers know that solid fats increase the shelf-life and flavor stability in many baked and processed foods and often result in a better food product. As a result they began changing liquid oils (such as corn and soybean) into solids by adding hydrogen. This process is called hydrogenation and results in a type of fat called trans fats. Trans fats are different from the saturated, monounsaturated, and polyunsaturated fats that you probably know about. Trans fats have a more dangerous effect on the heart then saturated fats- both raise LDL-cholesterol levels (“bad cholesterol”) and therefore increase your risk of heart disease.
What is the difference between Trans Fats, Partially-Hydrogenated Oils, Interesterfied Fats, and Fully Hydrogenated Oils?
They are all a version of a chemical process where liquid fats are turned into solid fats. “Trans Fats” is just a shortened word for the hydrogenation process so anytime you see the word “partially hydrogenated oils” on the ingredient list then there are trans fats in the product. Interesterfied Fats, or better known as Fully Hydrogenated Oils, are the new immerging fat which is replacing trans fats in processed and baked goods. Do not think that this is a healthier replacement. Preliminary studies are linking this type of fat to obesity, heart disease, and diabetes, much like its counterpart “trans fat”.
What foods contain trans fats?
Trans fat is found in any food that contains hydrogenated vegetable oils, including shortening and margarine. The major sources in the diet are commercial baked goods (cakes, cookies, crackers, pies, bread, etc), animal products, margarine, commercially fried potatoes, and snack foods like potato chips, corn chips, and popcorn. You can read the ingredient list on a Nutrition Facts Food label for the grams of trans fat (located under Total Fat). Under FDA regulations in effect in the United States, "if the serving contains less than 0.5 gram [of trans fat], then the product can claim 0g of trans fat. So even thought the product claims “trans fat free” there may still be trans fat in the food product.
How much trans fat is safe to eat?
Researchers still don’t know exactly what level of trans fat is safe to eat. However, they have suggested that less than 1 percent of your total calorie intake should be from trans fat. This translates into 1-2 grams of trans fats daily for those eating 1500-2000 calories per day. If you begin reading food labels you’ll discover that it doesn’t take long to eat more trans fat than is suggested, especially because trans fats are found naturally in animal products. The best advice is to try to become aware of which foods contain trans fat and try to limit your intake of those foods.
posted by Betsy Opyt, RD, LD/N, CDE at
8:48 AM
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