Hydrogenated oils are produced when hydrogen gas is added to vegetable oil during a chemical process called hydrogenation. Fully hydrogenated oils are converted into solid saturated fats, and partially hydrogenated oils are converted into semisolid trans fats. According to the Harvard School of Public Health, consuming trans fats can increase your risk of heart disease, diabetes and strokes by elevating your bad cholesterol levels and reducing your good cholesterol levels.
Cakes
Most desserts contain partially hydrogenated oils, including cookies, candy, cakes and doughnuts. Happy Living Magazine suggests that you replace desserts made with partially hydrogenated fats such as stick margarine and vegetable shortening with desserts made with a healthier alternative, such as applesauce.
Frozen Foods
According to the University of Pennsylvania, frozen foods like fries, pot pies, pizza, dinners, breaded fish sticks, waffles and vegetables are usually produced with partially hydrogenated oils. It is important to remember that even if the label says that the product is low-fat, it may still have trans fat.
Chips
Snack foods like chips can be quick and tasty, but many are loaded with partially hydrogenated fats and oils. According to the University of Pennsylvania, many snack foods contain vegetable shortening, a partially hydrogenated fat that gives chips their crispy texture. Anything fried like potato chips, corn chips or buttery crackers may have trans fat. Other snack foods that may contain trans fats include granola bars, toaster pastries, microwave popcorn, energy bars and some breakfast cereals. Use caution when selecting reduced-fat snack foods because they can still have trans fat. Try snacking on healthier alternatives such as pretzels, toast or pita bread.
Fast Foods
Many of the foods that you purchase from fast foods restaurants contain partially hydrogenated oils. According to the University of Maryland Medical Center, many restaurants use hydrogenated oils because of their long shelf life. Fast foods that are cooked with nonhydrogenated oils may still contain trans fats, because many of these foods are partially fried in trans fats before they are shipped to the restaurant. Fast foods that contain partially hydrogenated oils include pancakes and grilled sandwiches cooked in margarine and deep-fried foods such as fried chicken, French fries and fish sticks. When ordering from a fast food menu, ask for your meal grilled or broiled.
References
- Harvard School of Public Health Nutrition Source: Trans Fats
- Happy Living Magazine: Healthy Homemade Cookie Recipes
- Sustainable Enterprise: Hydrogenated Fat and Health
- University of Pennsylvania: Office of Health Education: The Top 10 Foods to Beware
- University of Maryland Medical Center: Trans Fats 101
- University of Maryland Medical Center: Tips to Spot Hydrogenated Fat/Trans Fat in Foods
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