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Trans Fat Traps
The latest World Health Organization’s
Scientific Update on trans fat shows that companies are gradually
removing them from many popular foods. But even so, it's easy
to think you eat less trans fat than you do by falling into
some common traps.
Most trans fat forms when liquid
fats are subjected to a process called hydrogenation. Partial
hydrogenation makes the oils spreadable or more shelf-stable.
Natural trans fats are found in meats and dairy products but
are a small proportion of our total intake and do not seem to
pose the same health risks as the industrial (partially hydrogenated)
trans fats.
Industrial trans fats account
for about 2 to 3 percent of the average adult’s calories.
Studies show that an increase of just 2 percent of our calories
from trans fats is linked with at least 23 percent increase in
heart disease. They increase LDL ("bad") and decrease
HDL ("good") cholesterol and damage blood vessels.
Now, studies suggest trans fat also promotes inflammation, which
may raise the risk of cancer as well as heart disease. Current
recommendations call for less than 1 percent of calories from
trans fats, meaning less than two grams per day for the average
adult. |
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Trap #1: You get trans fat
more places than you think
Some people assume that trans fat is only in margarine or fast
food. Yet research reveals 40 percent of U.S. trans fat comes
from foods like cookies, crackers, cakes, pies and muffins. Margarine
and shortening account for almost a quarter of trans fat, although
margarines and spreads vary widely in fat content. French fries
and packaged snacks like chips and microwave popcorn provide
about 13 percent of trans fat.
Trans fat can be just as concentrated in many deep-fried foods,
such as chicken nuggets and breaded fish. Even if a restaurant
fries food in zero-trans fat oil, if the product is pre-cooked
it may have already accumulated trans fat in processing.
Trap #2: "Zero trans
fat" doesn’t mean zero
In the United States, a food with less than 0.5 grams of trans
fat per serving is labeled as 0 trans fat. Unfortunately, foods
that contain trans fat are often eaten in portions larger than
the standard serving listed. So if you have two "0 trans
fat" snack cakes that contain 0.4 grams of trans fat per
serving, you’ve had more than a third of your recommended
limit.
Trap #3: The effect of removing
trans fat depends on what replaces it
Experts say the most common substitutes for partially hydrogenated
oils are tropical oils, especially palm oil. At least half of
their fat is saturated fat so they’re better, but not ideal.
Other substitutes include interesterified oils, customized blends
of a liquid oil with a highly saturated fat (like palm oil or
a fully hydrogenated oil). Some can be relatively low in saturated
fat, but others, especially those for bakery, often contain substantial
saturated fat.
Bottom line: Use oils like olive and canola oil when
possible, and choose a soft zero-trans spread with low saturated
fat. Limit commercial bakery goods (cookies, pies, donuts); chips;
crackers; and processed foods, including commercial sauces and
dressings, breaded entrees and vegetables, and cake or muffin
mixes. As side benefits, you’ll also reduce sugar, sodium,
calories and have a chance to eat more unrefined, high-nutrient
foods.
When you do buy pre-cooked or
processed foods, check the Nutrition Facts panel and the ingredients
list. Top picks are those that don’t list partially hydrogenated
oil and still have a comparatively low total of saturated plus
trans fat. |
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