The Great Trans Fat Mystery

What are trans Fats?

Trans fats are a type of fatty acids found in meat and dairy products and in hydrogenated fats.

What does hydrogenate means?

Hydrogenation is a process used by manufacturers to turn liquid fats (polyunsaturated fats) into solid fats (saturated trans fats).  Foods last longer when they have trans fats, but they can also be harmful to your health.

How can trans fatty acids be harmful?

Clinical studies indicate that trans fatty acids can raise total cholesterol and LDL (bad cholesterol) and lower HDL (good cholesterol).  This increases your chances of having heart disease and stroke.   The American Heart Association’s Nutrition Committee strongly recommends that we lower the amount of trans fatty acids in our diet.

How can I tell if a product contains trans fats?

To find trans fats, look in the INGREDIENTS list.  The terms “hydrogenated”, “partially hydrogenated” or “vegetable shortening” indicate that foods have trans fatty acids.  By January 1, 2006, manufacturers had to list trans fat content on the Nutrition Facts Panel of the food label.

So what should I eat?

* Use nonhydrogenated oil such as olive oil or canola oil when possible

* Look for processed foods made with nonhydrogenated rather than hydrogenated oil or saturated fat

* Use margarine as a substitute for butter, and choose soft (liquid or tub) margarines over harder stick forms.  Use margarine with no more than 2 grams of saturated fat per tablespoon and with liquid vegetable oil as the first ingredient.

* Avoid buying French fries, doughnuts, cookies and crackers - often high in trans fats.

Health Check, Harris County Public Health & Environment Services

Posted by:  Dianne Gertson