Fish Sticks, Frosting And Fries, Oh My! The Truth About Trans Fats

Main Category: Nutrition / Diet
Also Included In: Cholesterol;  Obesity / Weight Loss / Fitness
Article Date: 09 Mar 2007 - 0:00 PDT

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When it comes to packaged and prepared foods, trans fats are just about everywhere. Kristen Albani, M.S., R.D., L.D., a registered dietitian at Baylor Medical Center at Irving, helps answer some questions about the fat that's been grabbing headlines lately.

Q: What is trans fat?

A: Most trans fats are artificially created by adding hydrogen to liquid oil. Trans fats don't spoil as quickly as oils, spread easily, and add taste and texture to food. (Some trans fats also occur naturally in meat and dairy products in small amounts.)

Q: What's so bad about trans fats?

A: Like saturated fats, trans fats raise total cholesterol and LDL ("bad") cholesterol. Trans fats may also lower HDL ("good") cholesterol. These changes can increase your risk for heart disease and stroke.

Q: How can I find out how much trans fat is in my food?

A: The FDA requires all packaged food to list the trans fat content on the Nutrition Facts panel. But there's a catch. Foods that have less than .5 grams of trans fats per serving can claim to be trans fat free. If you have several servings you could still be ingesting quite a bit of trans fat. Check the ingredients list to be sure if you see vegetable shortening, hydrogenated or partially hydrogenated vegetable oil listed, the product contains trans fats.

Q: How much trans fat should I eat?

A: The 2005 Dietary Guidelines for Americans recommend keeping intake as low as possible, while consuming an overall nutritionally adequate diet.

Q: What foods are high in trans fats?

A: Most fried foods, commercial baked goods, lots of processed food and margarine, to name a few. Some food companies substitute palm or coconut oil for trans fats, but those fats are saturated and aren't really any better for your health.

Q: How can I limit my intake of trans fats?

A: Avoid fried foods; consume fewer packaged foods; read food labels for trans and saturated fats and limit your intake of foods that contain them; and use mono and polyunsaturated fats such as canola, olive, sunflower and safflower oil instead of fats that are solid at room temperature. Fats that occur naturally in nuts and seafood are also good options.

For more information about Baylor Medical Center at Irving, visit http://www.BaylorHealth.com.

Baylor Health Care System
2001 Bryan St., Ste. 2200
Dallas, TX 75201
United States
http://www.BaylorHealth.com