If you are like most people, all you really know is that you are supposed to avoid eating trans fats, but do you really understand what they are and why you shouldn’t eat them? If one of your New Year’s resolutions is to eat healthier, avoiding trans fat is a good place to start. Here’s the skinny along with links to resources to learn more.
Not All Fat Is Bad: Eat Unsaturated, Limit Saturated
Fat adds flavor, consistency, and structure to food. Fat is a source of energy, and it helps with the absorption of Vitamins A, D, E, and K and carotenoids. We need some fat in our diet.
There are two types of fat: saturated and unsaturated. A saturated fat means that all of the Carbon atoms have hydrogen attached to them, i.e. they are saturated with hydrogren.
Unsaturated fat mean that some of carbons are double bonded to each other rather than bonded to hydrogren. Monounsaturated means there is one double bond present. Polyunsaturated means there are two or more double bonds.
| Saturated Fat |
Unsaturated Fat |
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Source: FDA, Questions and Answers on Food Labeling
Saturated fats have been shown to raise the low-density lipoprotein (i.e. LDL or “bad”) cholesterol levels which leads to Cornory Heart Disease. In short, it’s recommended that you consumer moderate amounts of fat, but limit your intake of saturated fats.
Enter Trans Fat
Trans fats occurs when hydrogren is added to unsaturated fat. Although trans fat does occur naturally in very small quantities, for the most part, it’s the result of a food manufacturing process called Hyodrogenation. Hydrogentation was invented in the early 1900s and first used commercially by Crisco in 1911. Hydrogenation is attractive to food manufacturers because it reduces rancidity and consequently increases shelf life and decreases refrigeration requirements.
Trans Fat Behaves Like Saturated Fat (That’s Why They’re Bad For You)
The problem with trans fats are that although they are unsaturated fat, they act in the body like saturated fat: they raise the LDL or “bad” cholesterol that increases your risk of Coronary Heart Disease.
How Do I Identify Trans Fat On Food Labels?
As of January, 2006 the United States Food and Drug Administration requires manufacturers to list trans fats on the Nutrition Facts (although some manufacturers can delay this until 2008).
Read the ingredient list. Terms such as “hydrogenated” or “partially hydrogentated” oils are trans fats. If they are listed in the first 3-4 ingredients, chances are, this food is chock full of them.
Be wary of fried foods in restuarants. Many restaurant fryers–especially those that use vegetable oil–use trans fats.
Where Can I learn More?
- United States Food and Drug Administration: Revealing Trans Fats
- FDA Center for Food Safety and Applied Nutrition: Questions and Answers About Trans Fat Nutrition Labeling
- Wikipedia: Trans Fat
- University of Maryland Medical Center: Trans Fats 101
- Ban Trans Fats: The Campaign to Ban Partially Hydrogenated Oils
- American Heart Association: Trans Fat Overview
