Trans Fats = Bad Fats
Now that trans fats are listed on food labels, it’s easier to spot them. Not that long ago, trans fats were considered a savior for commercially processed foods and flaky pastry, and a healthy alternative to butter and other saturated fats. Although trans fats had many useful qualities for the commercial food industry, like fast fried foods and increased product shelf life, decreased refrigeration requirements, and taste stability, the problem is that trans fats are linked to raising blood cholesterol levels and promoting heart disease. Scientific evidence shows that, just like saturated fat and dietary cholesterol, trans fats raise your LDL (or "bad") cholesterol levels. When too much "bad" cholesterol circulates in your blood, it can slowly build up in the inner walls of the arteries that feed your heart and brain. This can cause your arteries to harden, which can increase your risk of heart disease.
Low amounts of trans fats are found naturally in some animal-based foods. However, the majority of and more ubiquitous trans fats are formed when vegetable oils are processed and turned into a semi-solid product or into a more stable liquid. This chemical process, adding hydrogen atoms to liquid oil, is called hydrogenation. Trans fats are found in vegetable shortenings, some margarines, processed foods, snack foods, commercially baked goods such as crackers, cookies and many fast-foods. They are commonly referred to as "partially hydrogenated vegetable oil."
The Institute of Medicine (IOM) has recommended that the intake of trans fats, as well as saturated fats and dietary cholesterol, should be "as low as possible, while consuming a nutritionally adequate diet." Because trans fats, saturated fats, and dietary cholesterol are difficult to avoid in non-vegan diets, most health experts realize that completely eliminating trans fats from an ordinary diet is impossible.
First, it is important to know that Nutrition Facts labels on packaged food products in the United States and Canada are now required to list how many grams of trans fats are contained within one serving of the product. Prior to this regulation, only people who knew the meaning of "partially hydrogenated vegetable oil" (mainly dieticians) knew how to tell whether or not trans fats lurked in particular foods. Most people had no idea how many trans fats they were consuming. It’s very difficult to avoid something that is, for most people, invisible.
Now that trans fats are listed on food labels, it’s easier to spot them and make heart-healthy choices. And, because of this exposure, some companies are scrambling to remove them from their products to compete for the attention of trans fat-free shoppers. Many others have already succeeded in going trans fat-free.
It is important to note, though, that according to the United States Food and Drug Administration (FDA), a product claiming to have "zero" trans fats per serving can actually contain up to a half gram. Canada set a different standard of zero as under 0.2l grams. In other words, "zero" doesn’t necessarily mean "completely free of"; it could actually mean "not that much . . . but some. "So you may still want to scan the ingredient list for partially hydrogenated vegetable oil" and vegetable shortening" and look for an alternative product without those words. Also, trans fats can be found in places that do not require labeling, like restaurants and cafeterias.
There is even a recommendation from the World Health Organization (WHO) that governments around the world phase out partially hydrogenated oils if trans fat labeling alone doesn’t spur significant reductions.
To help reduce consumption of trans fats: 1) Choose liquid vegetable oils, or choose a soft tub margarine that contains little or no trans fats. 2) Reduce your intake of commercially prepared baked goods, snack foods, and processed foods including fast-foods. 3) When food containing partially hydrogenated oils or trans fats can’t be avoided, choose products that list the partially hydrogenated oils near the end of the ingredient list (ingredients are listed according to the amount contained in the product, from the largest amount to the smallest). 4) Choose lean meats, such as poultry (without the skin and not fried) and lean beef and pork (not fried). 5) To avoid trans fats in restaurants, one strategy is to stay away from deep-fried foods. You can always ask which fats are being used in the preparation of your food when eating or ordering out. 6) Remember that even though a food item has been prepared without any trans fats, it doesn’t necessarily mean it’s healthy. Many trans fat-free foods still contain a lot of sugar and saturated fats.
The battle against trans fats was a long time in coming because it meant many changes needed to be made in the preparation of food content. You need to appreciate that all of this is for nought if you do not read the labels. The number of by-pass surgeries and stroke victims is still on the rise. Hospitals are advertising for all that business while the restaurants are selling "Buffalo Wings," french fries, fish fries, doughnuts, cookies and baked goods. You are the victim of taste tests - not common sense and healthy choices. Change is in the wind, but in the time it takes to turn the problem around, people are dropping like flies and they are only in their 40's and 50's. That could be related to the fact that trans fats were popular recreational foods while they were growing up.
Low amounts of trans fats are found naturally in some animal-based foods. However, the majority of and more ubiquitous trans fats are formed when vegetable oils are processed and turned into a semi-solid product or into a more stable liquid. This chemical process, adding hydrogen atoms to liquid oil, is called hydrogenation. Trans fats are found in vegetable shortenings, some margarines, processed foods, snack foods, commercially baked goods such as crackers, cookies and many fast-foods. They are commonly referred to as "partially hydrogenated vegetable oil."
The Institute of Medicine (IOM) has recommended that the intake of trans fats, as well as saturated fats and dietary cholesterol, should be "as low as possible, while consuming a nutritionally adequate diet." Because trans fats, saturated fats, and dietary cholesterol are difficult to avoid in non-vegan diets, most health experts realize that completely eliminating trans fats from an ordinary diet is impossible.
First, it is important to know that Nutrition Facts labels on packaged food products in the United States and Canada are now required to list how many grams of trans fats are contained within one serving of the product. Prior to this regulation, only people who knew the meaning of "partially hydrogenated vegetable oil" (mainly dieticians) knew how to tell whether or not trans fats lurked in particular foods. Most people had no idea how many trans fats they were consuming. It’s very difficult to avoid something that is, for most people, invisible.
Now that trans fats are listed on food labels, it’s easier to spot them and make heart-healthy choices. And, because of this exposure, some companies are scrambling to remove them from their products to compete for the attention of trans fat-free shoppers. Many others have already succeeded in going trans fat-free.
It is important to note, though, that according to the United States Food and Drug Administration (FDA), a product claiming to have "zero" trans fats per serving can actually contain up to a half gram. Canada set a different standard of zero as under 0.2l grams. In other words, "zero" doesn’t necessarily mean "completely free of"; it could actually mean "not that much . . . but some. "So you may still want to scan the ingredient list for partially hydrogenated vegetable oil" and vegetable shortening" and look for an alternative product without those words. Also, trans fats can be found in places that do not require labeling, like restaurants and cafeterias.
There is even a recommendation from the World Health Organization (WHO) that governments around the world phase out partially hydrogenated oils if trans fat labeling alone doesn’t spur significant reductions.
To help reduce consumption of trans fats: 1) Choose liquid vegetable oils, or choose a soft tub margarine that contains little or no trans fats. 2) Reduce your intake of commercially prepared baked goods, snack foods, and processed foods including fast-foods. 3) When food containing partially hydrogenated oils or trans fats can’t be avoided, choose products that list the partially hydrogenated oils near the end of the ingredient list (ingredients are listed according to the amount contained in the product, from the largest amount to the smallest). 4) Choose lean meats, such as poultry (without the skin and not fried) and lean beef and pork (not fried). 5) To avoid trans fats in restaurants, one strategy is to stay away from deep-fried foods. You can always ask which fats are being used in the preparation of your food when eating or ordering out. 6) Remember that even though a food item has been prepared without any trans fats, it doesn’t necessarily mean it’s healthy. Many trans fat-free foods still contain a lot of sugar and saturated fats.
The battle against trans fats was a long time in coming because it meant many changes needed to be made in the preparation of food content. You need to appreciate that all of this is for nought if you do not read the labels. The number of by-pass surgeries and stroke victims is still on the rise. Hospitals are advertising for all that business while the restaurants are selling "Buffalo Wings," french fries, fish fries, doughnuts, cookies and baked goods. You are the victim of taste tests - not common sense and healthy choices. Change is in the wind, but in the time it takes to turn the problem around, people are dropping like flies and they are only in their 40's and 50's. That could be related to the fact that trans fats were popular recreational foods while they were growing up.
The consequence of poor food choices means many of them will not see their grandchildren, nor will they live long enough to enjoy their old-age and senior discounts.
posted by Stan Kent at
2:40 PM
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