Trans Fats Are artificial fats that are made by hydrogen gas reacting with oil. This process is called hydrogenation. The shelf life of these foods is increased by hydrogenation.
Trans fat is found in crackers, cookies and snack foods as well as in some margarine. It can also be found in foods that are fried or made using partially hydrogenated oils. Trans fat, unlike other fats is created when liquid oils are turned into solid fats such as shortening or hard margarine. Natural trans fats are found in small amounts, mostly in animal-based food.
Trans fats should not exceed 1% of energy intake, which is less than 2-3 grams per day.
Why Are They Bad For You?
Trans fats are more likely to cause heart disease compared to saturated fatty acids. Trans fats are more harmful than saturated fats, which can be found in butter and cheese. Trans fats do not only increase total cholesterol, but they also reduce HDL (good cholesterol), which protects against heart disease.
What harm do they do to the body?
The harder and stiffer the fats, the more likely they are to clog your arteries. Trans fats are the same as bacon grease in kitchen sinks. They can clog up the pipes that supply the brain and heart over time. This can increase the risk of stroke or heart attack.
The Nurses’ Health Study, the largest study of chronic diseases in women, found that trans fats can double the risk of heart attack for women.
Trans Fats and Food
Cynthia Payne, a registered dietitian at the University of Maryland Medical Center, has compiled an incomplete list of foods that contain trans fatty acids. She also estimates how many grams of trans fat are in each food.
How to avoid trans fats in diet
Make healthy food choices and model healthy eating behavior. Try new foods, such as beans, fruits, vegetables and chicken.
Learn to identify foods high in fat or trans fat. Review the ingredients of foods with a tag. Avoid food that is labeled as “hydrogenated, partially hydrogenated canola oil, soybean oil or cottonseed.” It is important to pay attention to the order in which hydrogenated fats are listed. If it appears first, second or third, then there will be a large amount of it.
Be an Intelligent Shopper Don’t shop while you are hungry. You’re more likely make bad choices and purchase on impulse if you shop with a full stomach. Most processed foods, containing a high amount of trans fatty acids are found in the middle aisles of supermarkets. If you must buy processed foods, look for the low-fat versions of cereals, crackers and desserts.
