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What is trans fat? And why should you care?Read on to find out about the dangers of trans fat and how it went from the darling of modern food production to condemned villianWhat went wrong with trans fat? Hydrogenation of vegetable oils was supposed to be a huge bonus for food manufacturers... and in fact it was! This modern invention gave them oils that were stable (didn't go rancid quickly) and maintained firmness through a range of temperatures.
This web page provides a bit of background and advice about this serious issue. How did we get where we are today?Without getting too deeply into the chemistry of fats, let's take a brief look at the history.In 1902, German chemist Wilhelm Normann, patented a process to hydrogenate liquid oils, turning them into fats that are semi-solid at room temperature. Unfortunately the process created a product that was extremely detrimental to human health. At the time though, it was thought to be a marvelous discovery. Manufacturers could use cheaper oils, the stability and shelf life of manufactured food products was greatly increased, and vegetable shortening was mass produced for consumer use. Why is trans fat harmful?The consumption of it increases triglycerides, raises LDL ("bad" cholesterol), and lowers HDL ("good" cholesterol). It promotes inflammation and possibly thrombogenesis (clotting). Altered partially hydrogenated fats made from vegetable oils block utilization of essential fatty acids, thus causing many negative effects such as increased blood cholesterol, sexual dysfunction, and paralysis of the immune system. It should be avoided at all costs!It took years of research and hard lobbying by a small group of dedicated researchers for the public and legislators to realize this and start taking action. It has now come to be accepted fact that ingesting it contributes in a significant way to coronary heart disease. If you are not convinced yet, read this description of how margarine and shortening are made. It may change your eating habits dramatically! From The Skinny on Fats by Mary Enig, Ph.D.:
Read the label... but use your judgment!Low fat does not equal 0 trans fat!In North America, food manufacturers are required to list trans fat as an ingredient. However, in the United States, if a product contains less than 0.5 grams per serving, they can (and do) list it as 0%. In Canada this level can be up to 0.2 grams per serving, yet still be listed as 0%. This amazing bit of legislative trickery leaves you susceptible to consuming trans fats even when you think you're not! This is especially hazardous if you consume a number of products that have 0% on the label so you think you are doing the right thing, when in fact, cumulatively you are consuming a fair amount. If a product says partially hydrogenated or vegetable oil shortening on the label, you can assume it has trans fat and should be avoided. As mentioned elsewhere on this site, one of your best defenses is to eat unprocessed, whole foods as much as possible. Many cities are banning the use of trans fats in restaurants. But if your city is not one of these... be careful when eating out. Not just at fast food outlets either. Many restaurants use partially hydrogenated fats for cooking... thus you may be consuming it if you eat at any of these establishments. Take charge of your health and ask before you order. If you don't hear an answer you like, leave and let them know why. Not only will you be protecting your health, you will start to deliver an important message to restaurants! Common products where trans fats are foundThis list, while not exhaustive and containing no brand names, does give you a good idea of the types of foods and products to be on the lookout for.Fast foods:
Baked goods:
Margarine:
Mixes:
Frozen foods:
Chips, crackers, and snacks:
Breakfast bars and cereals
Miscellaneous
While there is a trend toward reducing trans fats in foods, manufacturers are still a long way from eliminating them. Your best defense is to be vigilant about checking labels. Another strategy is to do more home cooking and baking and to avoid, as much as possible, packaged processed foods.
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