Trans Fats Truths and Information

You've likely heard the buzz; it's a negative buzz, but a buzz nonetheless, about trans fats and how they mess with your health.  Did you know that New York City banned trans-fats from being served in restaurant foods and is giving the businesses a year to comply? I'm sure this has you wondering, what exactly are trans-fats and why are they so bad for us?

Trans fats are normally formed when fluid oils are changed into solid fats by the addition of hydrogen.   This is known as the hydrogenation process.  Restaurants benefit in that trans-fat keeps longer.  It is also commonly used in deep-frying, as it can remain stable in high temperatures.

Why are trans fats harmful?  According to the U.S Food and Drug Administration there is a direct, proven relationship between diets high in trans fat content and LDL ("bad") cholesterol levels and, therefore, an increased risk of coronary heart disease - a leading cause of death in the US.

The U.S. FDA reminds us that consumers can know if a food contains trans fat by looking at the ingredient list on the food label. If the ingredient list includes the words "shortening," "partially hydrogenated vegetable oil" or "hydrogenated vegetable oil," the food contains trans fat. Because ingredients are listed in descending order of predominance, smaller amounts are present when the ingredient is close to the end of the list.

Check out this list of the top ten trans fat foods from webmd.com and get a real education about just what you are eating on a daily basis!

The Top 10 "Trans Fat" Foods:
1. Spreads. Margarine, for example, contains both trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat.

2. Packaged Foods. Favorites such as cake mixes and Bisquick contain generally have several grams of trans fat per serving.

3. Soups. For example, ramen noodles and soup cups contain very high levels of trans fat.

4. Fast Food. Those beloved french fries and other crunchy foods are deep-fried in partially hydrogenated oil.

5. Frozen Food. From frozen pies to pot pies to breaded fish sticks, frozen foods generally contain trans fat. Even if the label says the product is low-fat, it can contain trans fat.

6. Baked Goods. Commercially baked products contain more trans fats than any other foods. Examples include doughnuts, cookies and cakes.

7. Chips and Crackers. That crispy texture comes from shortening. Even reduced fat brands may contain trans fat.

8. Breakfast Food. Cereals and energy bars often contain trans fats, even if the labels claim to be "healthy."

9. Cookies and Candy. Check the labels for the fat content. For example, a chocolate bar probably will contain more trans fat than gummy bears.

10. Toppings and Dips. Flavored coffees, nondairy creamers, whipped toppings, gravy mixes and salad dressings typically contain trans fat.

Knowledge is power and knowing what not to eat is half the battle when we are consciously trying to look out for our health and well being.  Being conscious of which foods contain trans fats can help you to eliminate or decrease your intake.  I love doughnuts, candy and French fries just as much as you do but now when I put those things in my mouth I can't say I'm not aware of what the consequences might be.  Luckily I am a big fan of gummy bears too!

Photo Credit © Nikola Spasenoski | Dreamstime.com