Cutting Out Trans Fats

Posted: June 1, 2004

Everyone should be aware of the risks posed by consuming too much saturated fat, trans fat, and cholesterol.

Scientific evidence shows that eating saturated fat, trans fat (trans fatty acid), and dietary cholesterol raises low-density lipoprotein (LDL), or "bad" cholesterol levels, and increases the risk of coronary heart disease (CHD).

According to the National Heart, Lung, and Blood Institute of the National Institutes of Health, more than 12.5 million Americans have CHD, and more than 500,000 die each year. That makes CHD one of the leading causes of death in the US.

In 1993 the Food and Drug Administration (FDA) began requiring that saturated fat and dietary cholesterol be listed on food labels. With trans fat added to the Nutrition Facts panel, consumers now know how much of all three – saturated fat, trans fat, and cholesterol – are in the foods they eat.

What is trans fat?
Basically, trans fat is made when manufacturers add hydrogen to vegetable oil, a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.

Trans fat can be found in vegetable shortening, some margarines, crackers, cookies, snack foods, and other foods made with, or fried in, partially hydrogenated oils.

Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally in dairy products, some meat, and other animal-based foods.

Are all fats the same?
Simply put: No. Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E, and K, and carotenoids. Both animal and plant based foods contain fat. When eaten in moderation, fat is important for proper growth, development, and maintenance of good health.

As a food ingredient, fat provides taste, texture, and stability and helps you feel full. Fats are an especially important source of calories and nutrients for infants and toddlers (up to 2 years of age), who have the highest energy needs per unit of body weight of any age group.

Saturated and trans fats raise LDL (or "bad") cholesterol levels in the blood, thereby increasing the risk of heart disease. Dietary cholesterol also contributes to heart disease.

Unsaturated fats, such as monounsaturated and polyunsaturated, do not raise LDL cholesterol and are beneficial when consumed in moderation. Therefore, it is wise to choose foods low in saturated fat, trans fat, and cholesterol as part of a healthful diet.

How can you choose your fats wisely?
When comparing foods, look at the Nutrition Facts panel, and choose the food with the lower amounts of saturated fat, trans fat, and cholesterol. Health experts recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible while maintaining a nutritional diet. However, these experts recognize that eliminating these three components entirely from your diet is not practical because they are unavoidable in ordinary diets.

Cutting the fat tips

• Choose foods lower in saturated fat, trans fat, and cholesterol.
• Choose alternative fats. Replace saturated and trans fats in your diet with monounsaturated and polyunsaturated fats.
• Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray).
• Consider fish. Most fish are lower in saturated fat than meat.
• When eating out, ask which fats are being used in your food.
• Watch calories. Fat is high in calories. All sources of fat contain 9 calories per gram. By comparison, carbohydrates and protein have only 4 calories per gram.

Source: National Heart, Lung and Blood Institute

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