Trans Fats: No Longer a Secret
If you have ever tried figuring out the fat grams on food labels, you may have realized they don’t add up. That’s because the trans fat content never had to be declared on labels…until now. Manufacturers have until the end of 2005 to apply new federal labeling regulations to food products, which includes listing 13 key nutrients, along with trans fat. Dietitians are pleased with these new regulations, given the bad reputation that trans fats have earned.
What are trans fats?
Trans fats are formed when liquid vegetable oil is heated and hydrogen gas is bubbled through, producing a more solid, saturated fat similar to animal fat. Whenever liquid fats are hydrogenated, trans fats are created. If the ingredient list includes “hydrogenated,” “partially hydrogenated” or “vegetable oil shortening” you can be sure the product contains trans fat. Foods prepared with hydrogenated fats go rancid more slowly, resulting in a longer shelf life, making them ideal for commercial use and frying. Like saturated animal fats however, hydrogenated fats increase blood cholesterol, clog arteries and increase risk of heart disease. They may also contribute to Alzheimer’s disease by blocking blood flow to the brain.
Which foods contain trans fats?
Trans fats are commonly found in microwave popcorn, some margarines, packaged cake and baking mixes, donuts, bakery items, fast foods, fried foods, pizzas, waffles, ramen noodles, breaded meats and fish, snack chips, crackers, non-dairy creamers and whipped toppings.
Trans fats are not essential nutrients and provide no known benefit to human health. Given that the World Health Organization has declared no level of trans fat as safe, human consumption should be as low as possible. After tracking 90,000 nurses over two decades, it was found that consuming even one gram of trans fat a day (found in two crackers) for 10 years increased risk of heart disease by 20%. It is estimated that Canadians consume a much higher average of 10 grams of trans fats daily.
Back to the basics
Whether you are an adult, child, male, female, pregnant or nursing, all can benefit heart health and more by trading in commercially-prepared and fast foods for fresh fruits, vegetables, whole grains, beans, nuts and seeds. Use liquid vegetable oils and whole grain ingredients to bake your own cookies, muffins, loaves and other favourite snack foods. The more “back to the basics” we get with daily food choices, the less hydrogenated and trans fats we’ll see on the label to begin with.
