Unless you've been hiding out with Osama bin Laden, you've heard about recent studies that show just how devastating the compounds known as trans fats can be. Studies have connected trans fats with coronary heart disease, which currently affects over 12 million Americans. Recently, the U.S. Food and Drug Administration (FDA) required that food labels sport the levels of trans fats in the items. However, until the FDA regulations take effect in 2006, there are steps you can take to reduce the amounts of these harmful items that you consume.
Exactly what is
trans fat?
Basically, trans fat is made when manufacturers add hydrogen to vegetable oil, a process known as hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.
You'll find trans fat in vegetable shortening, some margarines, crackers, cookies, snack foods—basically, the foods you grew up eating. A small amount of the fat is found naturally in dairy products, some meat, and other animal-based foods.
Trans fat, like saturated fat and dietary cholesterol, raises the low-density lipoprotein (LDL, or 'bad') cholesterol that increases your chances of getting coronary heart disease. Although saturated fat is the main culprit that raises your LDL, trans fat and cholesterol also contribute significantly. Therefore, it's essential that you consume as few of the fats as possible.
Using the label
The Nutrition Facts panel that you find on grocery items can help you choose foods low in saturated fat, cholesterol, and trans fat—although, as previously stated, you'll have to wait a couple of years to see trans fats on the back of your package of Chips Ahoy.
Although the updated panel will list the amount of trans fat in a product, it will not show a percent daily value (%DV). While scientific reports have confirmed the relationship between trans fat and an increased risk of heart disease, none has provided a reference value for the fat that the FDA feels is enough to establish a %DV.
Saturated fat and cholesterol, however, do have %DV's. A good rule of thumb is that 5% of the daily value or less is low and 20% is high.
Dietary supplements and trans fat
Believe it or not, some dietary supplements contain trans fat—as well as saturated fat and cholesterol. Because of the FDA's new requirement, if a supplement has a reportable amount of trans or saturated fat (0.5 gram or more), dietary supplement makers must list the amounts on the Facts panel. Keep in mind that some of these supplements include those ubiquitous energy and nutrition bars.
Tips
Check the Nutrition Facts panel to compare foods because the serving sizes are usually consistent in similar types of foods. Choose foods lower in saturated fats.
Choose alternative fats. Replace saturated and trans fats with monounsaturated and polyunsaturated fats. These fats do not raise LDL levels and have health benefits when eaten in moderation. You can obtain monounsaturated fats from olive and canola oils. Sources of polyunsaturated fats include soybean oil, corn oil, and foods like nuts and fish.
Choose vegetable oils (except coconut and palm kernel oils) and soft margarines. Stay away from those animal fats.
Get close to the fish. Most fish are lower in saturated fat than meat. Some fish, such as mackerel, sardines, and salmon, contain omega-3 fatty acids that some scientists speculate may offer protection against heart disease.
Be careful when eating out. Don't be afraid to ask which fats are being used in preparing your food, i.e., what type of oil is being used. Also, avoid appetizers like buffalo wings and cheese sticks. Basically, they're heart attacks waiting to happen.
Count those calories. Fat contains nine calories per gram. By comparison, carbohydrates and proteins have only four calories per gram.
Look for trans fat-free items. Several companies have pledged to take the trans out of their products. Kellogg Company has promised to change its products by 2006 while Kraft says its Oreo cookies will soon be free of trans fats. Also, candy giants Nestlé and Cadbury have promised to trim the fat.
A little comparison
Lastly, here's a short list of food items that will hopefully provide some idea of where you'll find trans fats:
Stick margarine (1 tbsp) - 3 grams (g)
Tub margarine (1 tbsp) - 0.5 g
Mayo (soybean oil, 1 tbsp) - 0 g
Doughnut - 5 g
Cookies (3 cream-filled) - 2 g
French fries (medium serving) - 8 g
Whole or skim milk (1 cup) - 0 g (However, a cup of whole milk has 4.5 g of saturated fat while skim milk has none.)
Sources: FDA Consumer; CBC News.
_____
