We all know that reducing trans fat intake is vital for heart health, but what is trans fat exactly? Let’s delve into the world of trans fats to understand their origins, health impacts, and how to minimize them in your diet.
Types of Trans Fat: Natural vs. Artificial
There are primarily two types of trans fats found in our food supply: naturally occurring and artificial. Naturally occurring trans fats are formed in the digestive systems of some animals. Consequently, small amounts can be present in animal-derived foods such as milk and meat products. On the other hand, artificial trans fats (or trans fatty acids) are created through an industrial process that adds hydrogen to liquid vegetable oils, making them more solid and shelf-stable.
The primary dietary source of artificial trans fats is “partially hydrogenated oils.” Always check the ingredient list on packaged foods for this term. It’s important to note that in November 2013, the U.S. Food and Drug Administration (FDA) made a preliminary determination that partially hydrogenated oils are no longer Generally Recognized as Safe (GRAS) for use in human food.
Alt text: Food label showing “partially hydrogenated oils” in the ingredient list, indicating the presence of trans fat.
Why Were Trans Fats So Widely Used?
Historically, many food companies utilized trans fats because they were easy to handle, inexpensive to produce, and had a long shelf life. Trans fats also contribute a desirable taste and texture to foods. Many restaurants and fast-food establishments used trans fats for deep-frying, as oils containing trans fats could withstand repeated use in commercial fryers. However, due to increasing health concerns, several countries (e.g., Denmark, Switzerland, and Canada) and jurisdictions (California, New York City, Baltimore, and Montgomery County, MD) have taken steps to reduce or restrict the use of trans fats in food service establishments.
The Health Risks of Trans Fats
Trans fats have a detrimental effect on your cholesterol levels. They raise your bad (LDL) cholesterol while simultaneously lowering your good (HDL) cholesterol. This combination significantly increases your risk of developing heart disease and stroke. Moreover, a high intake of trans fats is associated with an increased risk of developing type 2 diabetes.
Why the Delayed Awareness of Trans Fat’s Harmful Effects?
Before 1990, the understanding of the adverse health effects of trans fats was limited. In the 1990s, research began to reveal the detrimental health consequences associated with their consumption. Consequently, the FDA introduced labeling regulations for trans fat. Since then, consumption has decreased in the US. Nevertheless, some individuals may still consume high levels of trans fats based on their dietary choices.
Common Food Sources of Trans Fats
Trans fats can be present in a variety of foods. Common sources include fried foods like doughnuts, and baked goods such as cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads. Checking the Nutrition Facts panel on packaged foods is crucial for determining the amount of trans fats. Be aware that products can be labeled as “0 grams of trans fats” if they contain less than 0.5 grams of trans fat per serving. Identifying ingredients like “partially hydrogenated oils” on ingredient lists is another essential step in avoiding trans fats. You can also spot trans fats by reading ingredient lists.
Alt text: A close-up of glazed doughnuts, a common source of trans fat due to frying.
Naturally Occurring Trans Fats: Are They Equally Harmful?
Small amounts of trans fats occur naturally in certain meat and dairy products, including beef, lamb, and butterfat. Currently, there isn’t enough research to definitively determine whether these naturally occurring trans fats have the same negative effects on cholesterol levels as industrially manufactured trans fats.
Recommended Daily Intake of Trans Fats
The American Heart Association recommends limiting foods containing partially hydrogenated vegetable oils to minimize trans fat intake. They also suggest preparing lean meats and poultry without added saturated and trans fat.
Practical Tips to Reduce Trans Fat Consumption
When purchasing food, carefully read the Nutrition Facts panel on packaged items. When dining out, inquire about the type of oil used for cooking. Substitute trans fats with healthier monounsaturated or polyunsaturated fats whenever possible.
Strategies for Regulating Saturated and Trans Fat Intake
The American Heart Association advises adults who would benefit from lowering LDL cholesterol to reduce their trans fat intake and limit their consumption of saturated fat to 5 to 6% of total calories.
Key Recommendations:
- Prioritize a dietary pattern rich in fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts. Limit red meat and sugary foods and beverages.
- Choose naturally occurring, unhydrogenated vegetable oils like canola, safflower, sunflower, or olive oil.
- Opt for processed foods made with unhydrogenated oil rather than partially hydrogenated or hydrogenated vegetable oils or saturated fat.
- Use soft margarine as a substitute for butter. Select soft margarines (liquid or tub varieties) over harder stick forms. Check for “0 g trans fat” on the Nutrition Facts label and confirm the absence of hydrogenated oils in the ingredients list.
- Limit your intake of foods that often contain trans fats, such as doughnuts, cookies, crackers, muffins, pies, and cakes.
- Reduce your consumption of commercially fried foods and baked goods prepared with shortening or partially hydrogenated vegetable oils. These foods tend to be high in fat, and that fat is often trans fat.
- Refer to the complete American Heart Association Diet and Lifestyle Recommendations for comprehensive guidance.
By understanding what is trans fat, its sources, and its impact on health, you can make informed dietary choices to protect your heart and overall well-being.
