Trans fats were introduced when researchers found that fats traditionally used for cooking, such as lard and palm oil, were high in saturated fats and increased bad LDL blood cholesterol levels. As vegetable oils were thought to be more healthful, manufacturers began to use them in place of saturated fats. However, since they were inclined to turn rancid, scientists established an industrial process to prolong their shelf life, which is known as "hydrogenation." Hydrogenated vegetable oils are also known as trans fats.
History
In 1994 Harvard researchers released a report claiming that margarine and other sources of trans fats could be the a prime cause of around 30,000 cardiovascular-related deaths in the United States. It was not until 12 years later, in 2006, that it became law to disclose the amount of trans fats contained in food. In spite of campaigns to ban trans fats, numerous foods still contain them. Common foods that contain trans fats include fried fast foods, prepackaged goods and snacks such as crackers, cookies and potato chips.
Home Meals
In order to avoid eating trans fats when shopping for foods to eat at home, it is imperative to read foods labels. A food label will list the total fat content of a food, and underneath will reveal how much of that fat comes from trans fats. However, this can be misleading, as if a food contains less than 0.5 g of trans fats per serving, as per Food and Drug Administration rules, the food manufacturer is allowed to claim the food has zero trans fat grams. If you were to eat four servings of foods claiming to have 0 g of trans fats, that actually had around 0.4 g per serving, you would have unknowingly eaten 1.6 g. The American Heart Association advises that no more than 2 g of trans fats should be consumed daily. In order to eat a trans fat-free diet when cooking at home, avoid foods that list "shortening" or "partially hydrogenated oil" on the list of ingredients.
By shopping around the perimeter of the store, you can steer clear of many of the processed foods which are more likely to contain trans fats, according to the University of Maryland Medical Center, as stores tend to put these in the inner aisles. Additionally it is advisable not to go shopping when you feel hungry as you are more likely to impulse buy and purchase snack foods that are typically made with hydrogenated oils. Opt for fresh produce such as fruit, vegetables, nuts and fresh fish. Other food staples that do not contain trans fats are legumes, pasta and rice. Most breads are trans-fat free, however, it is advisable to check the label.
Eating Out
In 2006 New York became the first city to ban all restaurants from using hydrogenated oils, but many fast food outlets and restaurants do still use them due to cost and ease-of-use factors. When eating out, ask the restaurant staff which oils are used for cooking. If hydrogenated vegetable oils are used, opt for something on the menu which is not fried. For example, choose steamed fish or grilled meat served with a baked potato instead of french fries. Pizzas, fried chicken and fish will typically contain trans fats.
Snacks
Snack foods that are most likely to contain trans fats include deep fried foods, such as onion rings or chicken tenders, crackers, pies and biscuits. By choosing foods that are low-in-fat, you are less likely to be eating trans fats. You can avoid trans fats in snack foods by making your own and taking them with you; examples are handmade oatmeal cookies, carrot snicks with a hummus dip or home-baked bread with low-fat cheese.
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