Trans Fats
We know research shows that reducing trans fat in the American diet helps reduce risk of heart disease, but how and why? Let's try to clear up the confusion about trans fats.
What are听trans听fats?
There are two broad types of trans fats found in foods: naturally-occurring and artificial听trans听fats. Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals (e.g., milk and meat products) may contain small quantities of these fats. Artificial听trans听fats (or听trans听fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.
The primary dietary source for听trans听fats in听processed food听is 鈥減artially hydrogenated oils." Look for them on the ingredient list on food packages. In November 2013, the U.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) in human food.
Why do some companies use听trans听fats?
Trans听fats are easy to use, inexpensive to produce and last a long time.听Trans听fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use听trans听fats to deep-fry foods because oils with听trans听fats can be used many times in commercial fryers. Several countries (e.g., Denmark, Switzerland, and Canada) and jurisdictions (California, New York City, Baltimore, and Montgomery County, MD) have reduced or restricted the use of听trans听fats in food service establishments.
How do听trans听fats affect my health?
Trans听fats raise your bad (LDL) cholesterol levels and lower your听good (HDL) cholesterol levels. Eating听trans听fats increases your听risk of developing heart disease and stroke. It鈥檚 also associated with a higher听risk of developing type 2 diabetes.
Why did听trans听fats become so popular if they have such bad health effects?
Before 1990, very little was known about how听trans听fat can harm your health. In the 1990s, research began identifying the adverse health effects of听trans听fats. Based on these findings, FDA instituted labeling regulations for听trans听fat and consumption has decreased in the US in recent decades, however some individuals may consume high levels of听trans听fats based on their food choices.
Which foods contain听trans听fats?
Trans听fats can be found in many foods 鈥� including fried foods like doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads. You can determine the amount of听trans听fats in a particular packaged food by looking at the听Nutrition Facts panel. However, products can be listed as 鈥�0 grams of听trans听fats鈥� if they contain 0 grams to less than 0.5 grams of听trans听fat per serving. You can also spot听trans听fats by听reading ingredient lists听and looking for the ingredients referred to as 鈥減artially hydrogenated oils.鈥�
Are there naturally occurring听trans听fats?
Small amounts of听trans听fats occur naturally in some meat and dairy products, including beef, lamb and butterfat. There have not been sufficient studies to determine whether these naturally occurring听trans听fats have the same bad effects on cholesterol levels as听trans听fats that have been industrially manufactured.
How much听trans听fat can I eat a day?
The 蜜芽传媒 recommends cutting back on foods containing partially hydrogenated vegetable oils to reduce听trans听fat in your diet and preparing lean meats and poultry without added听saturated听and trans fat.
How can I limit my daily of听trans听fats?
Read the Nutrition Facts panel on foods you buy at the store and, when eating out, ask what kind of oil foods are cooked in. Replace the听trans听fats in your diet with听monounsaturated听or听polyunsaturated听fats.
Regulating Your Intake of Saturated and听Trans听Fats
The 蜜芽传媒 recommends that adults who would benefit from lowering LDL cholesterol reduce their intake of听trans听fat and limit their consumption of saturated fat to 5 to 6% of total calories.
Here are some ways to achieve that:
- Eat a dietary pattern that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. Also limit red meat and sugary foods and beverages.
- Use naturally occurring, unhydrogenated vegetable oils such as canola, safflower, sunflower or olive oil most often.
- Look for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.
- Use soft margarine as a substitute for butter, and choose soft margarines (liquid or tub varieties) over harder stick forms. Look for 鈥�0 g trans fat鈥� on the Nutrition Facts label and no hydrogenated oils in the ingredients list.
- Doughnuts, cookies, crackers, muffins, pies and cakes are examples of foods that may contain trans fat. Limit how frequently you eat them.
- Limit commercially fried foods and baked goods made with shortening or partially hydrogenated vegetable oils. Not only are these foods very high in fat, but that fat is also likely to be trans fat.
- Read the full听蜜芽传媒 Diet and Lifestyle Recommendations.
