How to Identify Trans Fats in the Diet

If you have ever been on a diet, you know the drill. It is about reading labels, and weighing and measuring food to maintain portions. But what, exactly, are "trans fats?" Trans fats are hydrogenated fats, such as margarine or shortening. This happens when hydrogen is injected into a fat that is liquid at room temperature. Overconsumption of trans fats can contribute to increased levels of harmful cholesterol and developing coronary heart disease (CHD). The U.S. Food and Drug Administration recently passed strict food labeling laws requiring all food and beverage manufacturers to list the amount of trans fats in their products. Here is how to keep this important information on your radar.

Difficulty: Moderately Easy

Instructions

1. Cut out the trans fats. Nearly all commercially baked goods, such as cookies, pies, cakes and breads will contain trans fat. Any fried foot contains trans fat. Greatly reducing or eliminating these foods will diminish your intake of harmful trans fats.

2. Learn how much trans fats there are in commonly consumed foods. Margarine has only 3 grams of trans fat per tablespoon. Butter has 0 grams of trans fat (but 7 grams of saturated fat) and a donut has 5 grams.

3. Remember that the idea is to reduce consumption of saturated and trans fats. The tablespoon of butter above has no trans fat but it makes up for that by having 7 grams of saturated fat--the kind that can clog arteries to your heart and increase your cholesterol levels.

4. Favor unsaturated fats such as olive, safflower, canola, flax seed, corn or soybean oils. The FDA recommends consuming no more than 30 percent of your total daily calories as fat. They recommend eating more monounsaturated and polyunsaturated oils that are liquid at room temperature.

5. Read all food labels. The U.S. Food and Drug Administration passed a law in 1993 that all foods must list how much trans fat they contain. Compare how much trans fat and saturated fats each food contains. Remember that you should be interested in the food with the lowest saturated fat and the lowest trans fat.

6. Eat more nuts and vegetable oils that are liquid at room temperature. Pick roast almonds, walnuts or Macadamia nuts for a high-protein pick-me-up over a sugary donut. Drizzle olive oil over hot-air popped popcorn to make a low-cholesterol snack.

7. See your doctor or a nutritionist if you are still unclear. You can keep a food diary and record everything that you eat and drink. Bring the diary to your doctor to have your diet assessed and improved. Tracking your saturated and trans fats intake will not only keep you trim, but also spare your heart.

Tips & Warnings

• An easy way to remember which are the “healthy” fats are those that are liquid at room temperature. Animal fats are saturated--beef, poultry and milk fat. Fish is the exception as it contains heart-healthy Omega-6 fatty acids that do not increase risk for CHD.
• If you have any chronic diseases or are obese, see your doctor to help you design a healthy diet.

Resources

• More information about trans fats

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