If you are like most people, you are probably confused about trans fats. What are they? Which foods have them? What is the health risk?
The truth is, trans fats are everywhere. They are lurking on the shelves in almost every aisle of our grocery stores. Just when you think that bag of microwave popcorn was a healthy choice for a snack... it might not be. Not because of the popcorn itself but because of what has been added to it.
So what are they? Trans fats are the result of a process called hydrogenation where they take relatively healthy oil and turn it into a solid form to help prolong the shelf life and freshness of the product. When these fats become solid, our bodies treat them more like saturated fats. Evidence shows that consumption of both saturated fat and trans fat can increase our LDL ("bad") cholesterol that increases the risk of coronary artery disease. There is also some evidence to support that trans fats may actually decrease our HDL ("good") cholesterol. Nearly 13 million Americans suffer from coronary artery disease and more than 500,000 die each year from causes related to coronary artery disease. Heart Disease is the number one cause of death for both men and women in the United States.
Unfortunately, trans fats have been a "hidden" fat for years. They are very popular in fast food chains because they are inexpensive to produce, easy to use, and they don't spatter. The reality is? it is in everything from crackers to breads to cereals and therefore, people who thought they were making good food choices may have been adding more fat to their diet than they anticipated.
Here are some samples of the surprise attack of trans fats:
1. Spreads. Margarine and shortening are loaded with trans fats. Stick margarine has 2.8 grams of trans fat per tablespoon Shortening has 4.2 grams of trans fat per tablespoon Tip: look for soft tub margarines that say "no trans fats" on the container
2. Soups. Ramen noodles and soup cups contain very high levels of trans fats
3. Cereals. Many cereals that would other wise be healthy choices contain the "hidden fats"
4. Crackers and popcorn
5. Many popular pancake and waffle mixes
The good news
Under new FDA regulations, by January 1, 2006, consumers will be able to find trans fat listed on nutrition labels under the line for saturated fat. You won't see a percent daily value because trans fats are not a natural food and we do not need them in our diet for any reason. The more you can limit your trans fat intake, the better. Manufacturers will start phasing in the new labels before that deadline.
More good news is that public awareness of trans fats has already initiated some companies to change their ways. Frito Lay has said that they will remove trans fats from Doritos, Cheetos, and Tostitos. McDonalds has reported that they will remove ½ of the trans fats from their French fries. These foods will still fall into the "once in a while" category but removing trans fats will definitely help.
Until the new labels are available, the best way to know if your favorite foods have trans fats is to read the ingredients list. If you see the terms "Hydrogenated or Partially Hydrogenated oil" then it contains trans fats. You can also bet that any commercial baked goods including cakes, pies, and donuts will also be loaded with the "hidden fat".
Awareness is your best defense in limiting trans fats from your diet. Read your labels and make your choices wisely.
© Meri Raffetto RD, 2004
About the Author
Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has received a bachelor's degree in both nutrition and psychology and has extensive experience in nutrition counseling and medical nutrition therapy. She offers individual nutrition counseling and has developed one of the only non-diet weight management programs available on the internet. For more information or to sign up for Real Living's free nutrition newsletter, visit http://www.reallivingnutrition.com.
Cholesterol is present in our bodies by one of two... Read More
Okay, so you think you are doing pretty well with... Read More
Having a large amount of such "visceral fat" is associated... Read More
Nails are a protective horn at the end of our... Read More
Understanding ocular nutrition and eye health can be one of... Read More
When Helen Boardman was still a girlish 99, she fell... Read More
Our bodies need cholesterol. We use cholesterol to produce vitamin... Read More
I know that the headline is a oldie, but it... Read More
Better sleep = better metabolism. I have been saying it... Read More
Fiber is the part of the plant that is resistant... Read More
The Immune System is probably the most important system in... Read More
What if you could actually slow your rate of aging,... Read More
Eating orange mean absorbing vitamin C to our body, is... Read More
Recently, trans fats have risen to the forefront of the... Read More
The reason I remember the first time I was served... Read More
I had finally come to a place in my life... Read More
You've heard that old saying: True beauty comes from within.... Read More
Because all of us have been brought up eating junk... Read More
The importance of protein in a healthy diet is well... Read More
Coke, more commonly known as cocaine is a highly addictive... Read More
If you are like most people, you are probably confused... Read More
1. Look for high quality, crystalline, free-form, amino acids (AAs)... Read More
Hormonal changes during pregnancy, and quite normal fat gain often... Read More
Since Dr Basant Puri, a consultant psychiatrist and senior lecturer... Read More
NutrientsFat, Sugar, Sodium and CarbohydrateThe sections on a food label... Read More
Can the colors on your plate tell you what health... Read More
Summer brings a lot of fantastic things with it, but... Read More
We all need fat in our diet on a daily... Read More
If you are like most people, you've tried dieting before.... Read More
It slows ageing, promotes healthy vision, has anti-cancer properties, increases... Read More
Fats have been unfairly lumped together as being all bad... Read More
Initially discovered as a new element in 1811 by Barnard... Read More
It is often taken as a given fact that soy... Read More
What if you could actually slow your rate of aging,... Read More
THE RISKNo doubt you've heard of the increasingly popular "raw... Read More
A frequent misunderstanding about macrobiotics is that it is a... Read More
When it comes to food, we can't ignore the facts... Read More
Copyright © 2004 Priya Shah Glutathione, the body's... Read More
Nutrition has everything to do with health. This isn't news,... Read More
The makers of Bumble Bee Tuna generated some buzz today... Read More
I would like to raise a question: Is Rejuvenation possible... Read More
They sit left behind on relish trays. They're often by-passed... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
Originally, all foods were "organic" ? grown and prepared without... Read More
(ARA) - By now you probably think you've heard all... Read More
Recently, trans fats have risen to the forefront of the... Read More
You may have heard that essential fats are an important... Read More
The cry of "I have no willpower!" often emerges from... Read More
You must add some fresh cherries, which are now in... Read More
Being vegetarian is one of the greatest things in the... Read More
Students might start thinking a little differently, once they learn... Read More
Did you know that the food you eat could be... Read More
Every where you look you see articles or news or... Read More
Eating grain products - breads, cakes, cereals - have long... Read More
I'm willing to bet you probably haven't heard the word... Read More
Many of us sprinkle oregano on our pizza and stews... Read More
You really are what you eat. You are also very... Read More
What is Cholesterol?Before we go into how to reduce your... Read More
Information on potassiumWhen you read about potassium and senate document... Read More
What are Glyconutrients? Glyconutrients are eight newly discovered biologically-active sugars... Read More
Did you know that the food you eat when you... Read More
You are what you eat is a simple, time tested... Read More
The research in support of dietary omega-3 fatty acids (such... Read More
Monosodium glutamate, commonly known as MSG, was thought of as... Read More
It's really hard to believe that something could be worse... Read More
Heart Disease remains the number one cause of death in... Read More
Nutrition |