You’ve probably been hearing quite a bit about trans fats in the news of late. Find out what they are and why you should avoid them.
You probably thought you finally had this fat thing all worked out. You’ve been avoiding “bad” saturated fat because it stimulates the body to make too much LDL cholesterol, which can clog arteries. Instead, you’ve been choosing the “good guys” – unsaturated fats – as they can help reduce blood cholesterol. But there’s another fat that’s even worse than saturated fat – elaidic acid, commonly referred to as “trans” fat.
To confuse matters, trans fat is formed when liquid vegetable oils – normally “good” fats – are converted to a more stable and solid form by a process called partial hydrogenation. Like saturated fat, this trans fat can raise levels of “bad” LDL cholesterol in the blood. But trans fat is even worse, as it also reduces levels of “good” HDL cholesterol, which is believed to help prevent heart disease. Studies show that the more we consume of this type of trans fat, the greater our risk of cardiovascular disease. There’s also some evidence it may increase the risk of type-2 diabetes and some types of cancer.
So why is it used?
Trans fat is created when vegetable oils are processed to improve their shelf life and to produce a crisp texture in foods such as biscuits, pastries, snack foods and anything with a crumb coating. (Canola oil, in particular, is likely to undergo this processing, as it goes rancid easily.) Partial hydrogenation, which produces trans fat, is also an easy way to make margarine or chocolate spreads. In the United States, most margarines are high in trans fat, but manufacturers in Australia changed production methods a few years ago and used only minimal trans fat in major brands of spreads. However, spreads containing trans fat seem to be creeping back onto our shelves.
Avoiding Trans Fat
Unfortunately, knowing whether or not a product contains trans fat can be a guessing game. In the United States, food manufacturers must now include the trans fat content on food labels, but manufacturers in Australia are only required to list trans fat on the nutrition label if they want to claim their product contains unsaturated fat.
To avoid trans fat, be wary of ingredients listed as vegetable fats on food labels. Also steer clear of fast foods and fried or baked foods unless they’ve been cooked in a liquid vegetable oil, as many takeaway outlets use a solid white “vegetable oil” that comes in a box and is likely to contain trans fat.
Your Guide to the Fats of Life
The Good (Unsaturated Fats)
Found in: Fish (mackerel, sardines, tuna, salmon), nuts, avocado, olives, olive oil, canola oil, peanuts and peanut oil.
What it does: Essential for healthy membranes around all cells and for the structure of the brain and nerves.
The Bad (Saturated Fat)
Found in: Animal products (such as fatty meat and full-cream dairy), confectionery, biscuits, pastries, chips, crisps and other snack foods.
What it does: Increases “bad” LDL cholesterol, which can clog arteries and raise the risk of heart disease.
The Ugly (Trans Fat)
Found in: Some processed cakes, biscuits, pastries, snack foods, margarines, spreads, and fast and fried foods.
What it does: Raises “bad” LDL cholesterol and lowers “good” HDL cholesterol.
NB: Too much of any fat — good or bad — can lead to weight gain and health problems.
Related Links: Fast food giants agree to get rid of bad fats & Big Apple bans bad fat from its menus
Source: Good Taste – June 2006, Page 133
Author: Rosemary Stanton
