The Best Foods to Eat That Don't Have Trans Fat or Hydrogenated Oil
Trans fat, or trans fatty acid, is created when polyunsaturated oils are altered through hydrogenation. Hydrogenation is a process that adds hydrogen to liquid vegetable oils, changing them into solid substances such as margarine or shortening. In general, you can avoid trans fats by choosing a diet high in whole foods and natural foods. Avoid or limit consumption of processed foods. Read the label on packaged cookies and other snack foods, and choose products that have zero trans fat and no hydrogenated or partially hydrogenated oils.
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Health Effects
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Trans fat raises the level of low-density lipoprotein (LDL), or "bad" cholesterol. High LDL levels increase the risk of heart disease, can cause hardening or clogging of the arteries and may cause type 2 diabetes, insulin resistance and other health problems. By contrast, omega-3 fatty acids reduce heart disease and stroke, may help prevent cancer and control lupus, eczema and rheumatoid arthritis.
Food Labeling
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Read labels carefully and don't buy packaged foods if you are not sure they do not contain trans fat or partially hydrogenated oil. As of 2006, Food and Drug Administration regulations require that nutrition labels specifically list trans fat content. However trans fat content will be listed as zero if one serving contains less than 0.5 gram of trans fat. Shortening and margarine are both forms of partially hydrogenated vegetable oil and contain trans fat.
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Oils
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The body needs small amounts of good forms of fat to help absorb vitamins and minerals and to provide energy. Unsaturated fats are best. Corn, soybean, safflower and sunflower oils, as well as some fish oils, are high in polyunsaturated fats. Peanut, olive and canola oil contain monounsaturated fatty acids. Cold-pressed, extra-virgin olive oil is the least processed and contains more antioxidants. Butter is a saturated fat but it is a natural food and does not contain hydrogenated oils or trans fat. Palm, palm kernel oil and coconut oils are naturally solid at room temperature, but do contain high levels of saturated fat.
Whole Foods
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Your body absorbs nutrients best from whole foods, especially when eaten in combinations that enhance one another. Omega-3 fats are essential fats your body cannot produce on its own and must get from food. Avocados and nuts, including walnuts, almonds, hazelnuts, peanuts and pecans, are rich in polyunsaturated fatty acids and can reduce "bad" cholesterol. Fish, especially salmon, sardines, lake trout and herring, is high in omega-3 fatty acids. Walnuts, flax seed and leafy vegetables are high in omega-3 fatty acids. Although red meat has a reputation for being high in bad cholesterol, the meat of grass-fed animals is actually high in omega-3 fatty acids.
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References
Resources
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