Heating vegetable oil in the presence of hydrogen gas causes it to solidify. During the process, called partial hydrogenation, hydrogen interacts with carbon to create a new chemical entity, called a trans fatty acid, which has a longer shelf-life than liquid oils and is easier to ship and store. Trans fats are common in processed foods. Because they pose significant health risks, the Institute of Medicine has concluded that the safest amount of trans fats for humans is no trans fat at all.
Food Sources
According to Cindy Moore, director of nutrition therapy at the Cleveland Clinic Foundation, common food sources of hydrogenated oils are spreads including margarine, shortening, and butter; cake mixes such as Bisquick; Ramen noodles and other soups; fast food items including fries and fried chicken; frozen items such as pies and waffles; baked goods like doughnuts; cookies and cakes from supermarket bakeries, and many cream-filled cookies and pound cakes. Of these, fried foods and doughnuts contain the highest amounts of trans fats, in some cases more than 10 g per serving.
Other Sources
Other foods which contain trans fats include chips and crackers, breakfast cereals and energy bars, and many toppings and dips.
Natural Sources
Small amounts of trans fats occur naturally in animal foods such as meat and dairy products, in particular beef, lamb and butterfat. The American Heart Association, however, states that it isn't clear whether these naturally occurring fats pose the same health risks as do those synthesized in a laboratory.
References
- Office of Health Education: The Top Ten Foods to Beware
- AHA: Trans Fats
- "Eat, Drink, and Be Healthy"; Walter C. Willett, M.D.; 2005
- Mercola.com: Scientists Unlock How Trans Fats Harm Your Arteries
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