Trans Fat:  The Hidden Fat

We hear a lot of talk these days about saturated fats and unsaturated fats.  But have you heard about trans fats?

Food manufacturers make trans fat when they add hydrogen to vegetable oil, making the oil more solid, less likely to spoil, and less greasy tasting.  Consequently, many margarines, processed foods, and fast foods contain trans fat.  Small amounts of trans fat are also found naturally in some beef and dairy products.

Saturated fat, which is “saturated” with hydrogen, is found in red meat and dairy products as well as coconut and palm oils.  It raises your blood cholesterol, increasing your risk for coronary artery disease.  The unsaturated fats (monounsaturated and polyunsaturated) contain less hydrogen.  These types of fat don’t seem to raise your blood cholesterol and may actually lower cholesterol.

Recent studies suggest that trans fat may be as bad for your heart as saturated fat.  Trans fat has been shown to not only raise your “bad” (LDL) cholesterol, but may also lower your “good” (HDL) cholesterol levels.

Here are some tips to help you avoid eating too much of this “hidden fat”:

• Cook with olive, canola, or other largely unsaturated vegetable oils instead of margarine or shortening.
• Choose tub or liquid margarine rather than stick margarine.  Stick margarine contains more trans fat than softer versions.
• Try trans-fat-free margarine, such as Promise and Smart Beat brands.  Fleishman’s trans-fat-free margarine is also low in saturated fat.
• Avoid processed pastries and baked goods.  These items often contain hydrogenated oils.  Read the food labels.
• Limit your intake of commercially fried foods, such as French fries, chicken wings, and batter-dipped items.  Restaurants often use hydrogenated oils to fry their food.
• Look for snack items that are trans fat free.  Such products include Barbara’s Chocolate Chip Crisp Cookies and Hain Stone Ground Whole Wheat Crackers.
• Eat more fruits and vegetables and less meat and high-fat dairy products.
• Lower your total fat intake to less than 30 percent of your total calories.  By lowering the total amount of fat you eat, you will likely lower the amount of trans fat in your diet.

Source: “Trans Fat: The Hidden Fat,” by Amber A. Burg, RD, Food & Fitness: Build a Healthy Lifestyle, American Dietetic Association, http://www.eatright.org.  Reprinted by permission.