May's Feature Avoiding Trans Fats

One of the new 2005 dietary guidelines recommends that we avoid trans fats.

A trans fat is an oil that has been made solid at room temperature. Shortening is an example of a trans fat. Trans fats are used for texture in food products and they extend shelf life, but they may "shorten" yours. Actually they have been associated with raising peoples bad cholesterol and lowering peoples good cholesterol.

Foods that contain the words hydrogenated or partially hydrogenated in their ingredient list contain trans fats (even if the exterior label says "0 trans fats"). A loop hole in the law allows companies to do this if the food has a ½ gram or less in the serving size listed.

According to the Institute of Medicine trans fats from partially hydrogenated vegetable oil are a danger to heart health, with a tolerable upper intake level of zero. That means we shouldn't have any. Food manufacturers are scrambling to get it out of their foods.

It is believed that trans fats get into the cell walls of our bodies and may prevent our cells from working right.

Foods that have trans fats

Stick margarine Some baked goods Donuts Some frozen foods Packaged meals Manufactured cookies

Many salad dressings Snack bars Some chips Many crackers Dips

Some soups Whipped toppings Vegetable shortening Non-dairy creamer Meal helpers

Even peanut butter has trans fats. I recommend people begin buying the natural types where the oil floats to the top. If you flip the jar upside down in your refrigerator overnight it will mix itself and if you keep it refrigerated it will stay mixed and work just like the solid type.

What to eat instead

Replace snack foods and baked sweets that are not home made with fresh, frozen and canned fruits and vegetables. Look for foods, spreads, and dressings without the words hydrogenated or partially hydrogenated on the ingredient list.

The Crisco in the green can is fully hydrogenated, which is actually different than trans fats. This product should still be used in moderation. Butter should also be used in moderation. I consider 1 tsp/meal moderate use.

Sources: Trans Fats, Judith Shaw
New England Journal of Medicine 2001
Journal of Clinical Nutrition and Lancet 1994

Alison R. Fernald, RD, LD