On Trans Fat

Being a trusting person, I assume that when I read that a food contains zero trans fat, zero means none.  Unfortunately, that is not always the case.  FDA guidelines allow products that contain less than .5 grams of trans fat in one serving to put zero trans fat on the nutrition label.  This is very misleading, because throughout the day, you may think you are eating zero trans fat, when in reality you could have been eating up to .49 grams of trans fat per serving.  The FDA should alter their guidelines so that any amount of trans fat must be clearly stated.  

Because you are supposed to eat no more than 2 grams of trans fat per day, you should be aware of every gram of trans fat you take in.  The fact that companies are given the right to put zero trans fat on a label when the product actually does contain some trans fat is wrong.  Why the FDA would allow this is beyond me.  It is just making us more unhealthy.  So next time you are grocery shopping and want to buy something with zero trans fat, look a little closer at the label.  If you see things such as, “partially hydrogenated,” or “shortening,” then you have found the trans fat they tried to hide from you! 

Also remember that saturated fat is unhealthy as well, and is not a good alternative of trans fat!

Many people are confused about the difference between saturated fatty acids and trans fatty acids. I think it is important to clear up the difference. They are both unhealthy for you but they are not the same thing.

Saturated fats are natural fats contained in meats, dairy products, such as butter, cream, milk, cheese, and tropical oils, such as coconut, palm, and palm kernel. Humans need some saturated fats, about 20 grams a day, but we abuse the recommended daily amount and on most days eat much more saturated fat than our bodies need. This is bad because saturated fat can increase cholesterol.

Trans fatty acids are manufactured. They are unnatural fats made from oils, which are chemically altered so that they are solid at room temperature. Our bodies do not need any trans fat and we should avoid products that contain them. Trans fats raise LDL, or bad cholesterol and also decrease HDL, or good cholesterol.

One of the reasons that people overindulge in trans fatty acids is because they are unaware of what the foods they eat contain. Most people do not want to gain weight, but are unable to lose weight because they are not eating the right foods.

The best way to lose weight and keep it off long term is by tracking the foods you eat and the exercise you get in order to notice any patterns that may be helping or hurting you. One great way to do this is a website http://www.thedailyplate.com/. It is a great way to track the foods you eat and any exercise you get. You can create a profile and track your weight loss and it has a great database of foods that you can look up for nutritional information! Since one of the best things you can do to lose weight is cut out foods with trans fatty acids, this site will come up with a diet that limits your intake of them. I hope this helps anyone who was looking for a way to easily track their progress.

Here is a list of the top ten foods to stay away from.  These foods are very high in saturated fat and trans fat so if you must eat them, eat them in moderation!

1. Spreads.   Margarine, butter, and shortening are all loaded with trans fats and saturated fats, both of which can lead to heart disease.

Tip: Look for soft-tub margarine, because it is less likely to have trans fat.

2. Packaged foods. Cake mixes, Bisquick, and other mixes all have several grams of trans fat per serving.

Tip: Add flour and baking powder to your grocery list, do it yourself baking is a better alternative

3. Soups. Ramen noodles and soup cups contain very high levels of trans fat.

Tip: Get out the crock-pot and recipe book. Or try the fat-free and reduced-fat canned soups.

4.  Fast Food- no surprise here. Fries, chicken, and other foods are deep-fried in partially hydrogenated oil.  Pancakes and grilled sandwiches also have some trans fat, from margarine slathered on the grill.

Tip: Order your meat broiled or baked. Skip the pie. Forget the biscuit. Skip the fries.

5. Frozen Food. Those yummy frozen pies, pot pies, waffles, pizzas, even breaded fish sticks contain trans fat. Even if the label says it’s low-fat, it still has trans fat.

Tip: In frozen foods, baked is always heart-healthier than breaded. Even vegetable pizzas aren’t flawless; they likely have trans fat in the dough. Pot pies are often loaded with too much saturated fat, even if they have no trans fat.

6. Baked Goods.  More trans fats are used in commercially baked products than any other foods. Doughnuts contain shortening in the dough and are cooked in trans fat.

7. Cookies and cakes (with shortening-based frostings) from supermarket bakeries have plenty of trans fat. Some higher-quality baked goods use butter instead of margarine, so they contain less trans fat, but more saturated fat.

8. Donuts have about 5 grams of trans fat apiece, and nearly 5 grams of saturated fat.

9. Cream-filled cookies have 1.9 grams of trans fat, and 1.2 grams of saturated fat.

10. Pound cake has 4.3 grams of trans fat per slice, and 3.4 grams of saturated fat.

If you want to read further into these foods and why they are harmful to your health visit: http://www.vpul.upenn.edu/ohe/library/fitness/10foods.htm