Foods High In Trans Fatty Acids

While some fatty acids are essential to a healthy body, others may increase the risk of heart disease and other medical conditions. Trans fatty acids, also called "trans fat," are a result of the partial hydrogenation of oil derived from plant sources. Trans fat is a common ingredient in many processed foods, but health activists are making strides in reducing or banning the use of this unhealthy component in some areas.

Fast Food

Topping the list of foods containing trans fatty acids, fast foods are a major contributor. A medium order of fries may contain as much as 14.5 g of trans fat, and a typical chicken and biscuit dinner serves up approximately 7 g. Even if the restaurant uses liquid oil in which to fry its product, trans fat may be present before the product arrives at the restaurant. Deep-fried onion rings may contain as much as 30 g of trans fat.
The good news is that some restaurant chains are taking steps to reduce their usage of partially hydrogenated oils that contain trans fatty acids.

Baked Goods

Also high on list for trans fatty acids, baked goods and fried pastries frequently include solid vegetable shortening, a main source of trans fat.
Commercially prepared doughnuts may have as much as 5 g of trans fat apiece, and cream filling adds another 1.9 g.
Cookies and cakes made with shortening are high in trans fat, especially if the cake is iced in a shortening-base frosting. Pound cake without any frosting contains approximately 4.3 g of trans fat. Even cake and biscuit mixes may contain high amounts of trans fat.

Convenience Foods

Grabbing a handful of chips or crackers may provide up to 3.2 g of trans fat, and even packaged convenience foods billed as "healthy"---such as granola bars and some breakfast cereals---may include trans fat.
Sprinkling non-dairy creamer into your coffee or using whipped topping adds trans fat to your food. Salad dressings, gravy mixes and flavored dips may be high in trans fat.

Oils and Spreads

Margarine and vegetable shortening contain trans fatty acids, which will transfer to any foods made with these products. While real butter is very low in trans fatty acid, it is high in saturated fat, another ingredient that may contribute to heart disease.

Labeling

In 2006, packaged food manufacturers began adding trans fat information to their nutrition labels. When avoiding trans fat, take into account the amount of saturated fat in the product as well.