Trans Fats

We need a certain amount of fats for energy and health.  But not all fats are good for us.  Trans fats are a type of fat that has recently come to the public's attention.


Some fats are needed in our diets to maintain good health and absorb essential nutrients such as carotenoids and Vitamins A, D, E, and K.  Fats should make up roughly 25% of our daily calories.  But one type of fat, called Trans Fat should be limited in the diet.


Harvard School of Public Health researchers estimate that industrially produced trans fats in the diet cause 72,000-228,000 heart attacks and about 30,000-100,000 heart attack fatalities annually.  The United States Food and Drug Administration (FDA) has concluded that, gram-for-gram, trans fats are more harmful than saturated fats.  Saturated fats and trans fats together should make up no more than 7% of our daily calories.  Trans fats raise the level of LDL (bad cholesterol) lower the HDL (good cholesterol) in the blood. 


The American Medical Association (AMA) recommended a ban of all trans fats used in restaurants and bakeries.  The FDA estimates that the average American eats about 4.7 pounds of trans fats annually. 


Trans fats are formed when hydrogen is added to vegetable oil (called hydrogenation).  This makes the liquid vegetable oil solid and is used to extend the shelf life of certain foods.  The majority of cakes, crackers, cookies, pies and bread (the goods that we like so much) have high levels of trans fats.  Some animal products have trans fats, although their levels are not as high.  Surprisingly enough, many energy and nutrition bars also have trans fats.


In order to figure out how much trans fat is in a product, look at the Nutrition Facts label.  As of January 2006, the FDA has required all food manufacturers list trans fat content on their product labels.  They can be found listed with the saturated fat content.


It is best to choose foods that contain monounsaturated and polyunsaturated fats.  Monounsaturated fats are found in foods such as vegetable oil, avocado, nuts and seeds.  These aid in lowering LDL levels in the blood.  Polyunsaturated fats can be found in foods such as salmon and trout.  These also aid in lowering LDL levels in the blood.  When dining out, ask for foods that are not made with trans fat.  Remember, we need certain fats in our diet.  Make sure to choose the right kind.