There has been a lot of hype in recent
years about trans fats. Most folks understand that trans fats are
not good for them, but do not actually know what trans fats are,
how they harm the body, and what foods contain trans fats. Allow
me provide details about trans fats, including how you can avoid
them and protect yourself from the damage they can do.
What are trans fats and why are
they used?
Trans fats are fats that have been altered. They start out as liquid
unsaturated fats, and are then made more solid by the hydrogenation
process. The hydrogenation process reduces spoilage and stabilizes
flavor in foods. Using trans fats also can give foods a less greasy
feel. Most trans fats are plant based vegetable oils. Very small
amounts of trans fats occur in animal fat.
Hydrogenated oils first were introduced in the early 1900's and
were first sold in Crisco in 1911. In the 1960's the public became
aware of the dangers of eating too much saturated fat. This paved
the road for trans fats, which were seen as a healthy replacement
for saturated fat. It wasn't until the 1990's that researchers discovered
the dangers that trans fats posed on our health. Since 2006 food
companies have been required to list trans fats on their nutrition
facts panels.
What do trans fats do to the body?
Trans fats have no health benefit and are not nutritionally required
by our bodies. Trans fats have been found to raise levels of LDL
cholesterol (bad cholesterol) and decrease levels of HDL cholesterol
(good cholesterol). This is a major risk factor for heart disease.
When there is too much LDL cholesterol in the blood it can be deposited
in the arteries. HDL brings cholesterol away from the heart and
to the liver, where it is processed for elimination from the body.
The high levels of LDL cholesterol and low levels of HDL cholesterol
can lead to a heart attack. There is some evidence that trans fats
increase the risk of type 2 diabetes, cancer and obesity, but it
has not yet been proven.
What foods contain trans fats?
Most often trans fats are found in margarine, shortening, deep fried
foods, prepackaged snacks and baked goods. Restaurants may use oils
with trans fats for deep-frying the food they serve. Cake and pancake
mixes often can have several grams of trans fats per serving. Some
frozen and breaded foods will contain trans fats. Sweets that are
shortening based are notorious for containing a large amount of
trans fats. Even some breakfast cereals contain trans fats. Any
food that lists partially hydrogenated oil as an ingredient does
contain trans fats, even though it may be in a very small amount.
How can trans fats be avoided?
Read labels. If it contains trans fats seek a health alternative.
Keep in mind that a food can list 0 grams of trans fats in the nutrition
facts panel, and still contain less than .5 of a gram per serving.
When eating at restaurants you can ask about the oil they cook in,
or at least avoid deep fried foods. When cooking at home you can
use non-stick cooking spray and healthy oils such as olive oil in
your cooking. Use butters and margarine in moderation. When it comes
to cakes and other sweets it's best to make your own and know what
ingredients you are putting in.
Avoiding trans fats can cut your
risk of heart disease, as well as other health concerns, and help
you make healthier food choices overall. Focusing your fat intake
on unsaturated fats reduces your risk of heart disease even more.
While trans fats are found in many foods. There are still plenty
of healthy, trans fat free alternatives to keep us satisfied.
