The new buzz word in the health food community is trans fat. Trans fats are produced when liquid fats are hydrogenated, a chemical process that rearranges the hydrogen to create a solid from a liquid. These fats are cheap and make food last a long time on the shelf, but they may have severe health consequences. Trans fats significantly raise bad cholesterol and lower good cholesterol faster than other saturated fats. For this reason, it is recommended getting less than 1 percent of total calories from trans fat and avoiding it altogether if possible.
Margarine and Butter Substitutes
These are some of the main culprits in the trans fat game. In fact, trans fats were created by the process used to make margarine and butter substitutes. Hard margarine, like sticks, have the highest concentrations of trans fat. Soft margarine, such as the spreadable kind in tubs usually have fewer trans fats. Because margarine was highly publicized as being high in trans fat, many companies produce versions without them. Check the labeling and look for a brand that specifically states no trans fats. Use them sparingly.
Fast Food
Fast food is loaded with trans fat. Any fried foods you get from these restaurants, like french fries, chicken nuggets, fried chicken or desserts are likely to be cooked in hydrogenated oils, which means trans fat overload. Foods that are not fried could also contain trans fat, such as pancakes and biscuits, because of butter-like products used to flavor them. If a restaurant claims they do not use hydrogenated oils, it doesn't mean your food is tans fat free. Foods can be prepared at the factory with trans fats, including being pre-cooked in hydrogenated oils before they arrive at the restaurant.
Desserts
Desserts and snack foods that typically have a long shelf life without needing refrigeration are usually high in trans fat. This is because hydrogenated oils don't go rancid the way other oils do, which increase the shelf life of foods. Prepackaged snack cakes, snack pies, brownies, cookies and potato chips are all sources of trans fat. Read the labels and avoid foods with the words "hydrogenated oil" or "partially hydrogenated oil" in the ingredients list.
Processed Foods
The same theory about shelf life in snack foods applies to processed meals. Frozen dinners, boxed meals and canned soups or stews commonly contain trans fats and hydrogenated oils. Baking and pancake mixes, frozen pies, refrigerated biscuits, bread, crackers and Ramen noodles are all examples of processed foods that contain trans fats and hydrogenated oils. Look for brands that claim to be trans-fat free, then double check with the ingredient list.
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