Trans Fats: Still Out There, Still A Killer

The April issue of Mayo Clinic Women’s HealthSource has an interesting feature article that helps us better understand the health risks posed by trans fats as well as tips to avoid consuming them.

Also known as trans-fatty acids, trans fats raise low-density lipoprotein (LDL or “bad”) cholesterol and lower high-density lipoprotein (HDL or “good”) cholesterol. In other words, it affects you negatively on both sides of the "good and bad cholesterol" equation.

Most doctors and scientists consider trans fat the worst type of dietary fat. Trans fat contributes to heart disease by promoting low-grade inflammation in the blood vessels. And, trans fats are associated with a higher risk of developing type 2 diabetes. There are very few health recommendations as strong as the one given by your doctor when he or she says, "Don't eat these trans fats."

These fats are formed when liquid oils are made into solid fats such as shortening and hard margarine. Because of their long shelf life and appealing texture, synthetic trans fats have been favored ingredients in commercially baked goods such as cakes, cookies, crackers and crusts. Commercially fried foods, such as doughnuts and french fries, also often contain trans fats. The use of trans fats may be starting to change, however. New York City made headlines when it banned trans fats in restaurants.

While other cities are considering going trans-fat free, and a few packaged food manufacturers are reducing or eliminating trans fats in their products, avoiding the nasty fat still takes diligence.

The American Heart Association recommends limiting trans fats to less than 1 percent of daily calories. That’s just 20 calories (2 grams) in a 2,000-calorie per day diet. That amount can easily come from naturally occurring trans-fatty acids in dairy products and meat from cows, goats and sheep.

At the grocery store, product nutrition labels contain trans fat information. However, a product that has less than ½ gram of trans fat can be labeled as zero. Eating modest amounts of these products easily can add up to more than 2 grams of trans fats. Keys words such as “shortening,” “partially hydrogenated” or “hydrogenated” indicate the food contains trans fats even when the chart on the label indicates none. Many restaurants continue to use trans fats for deep-fried foods. Grilled or baked foods are more likely to be trans-fat free.

Dave