Trans fats are produced by adding hydrogen to vegetable oil in a process called hydrogenation. Trans fats, or hydrogenated oils, are inexpensive and increase the shelf life of products. Trans fats raise levels of bad cholesterol or low density lipo-proteins and lower levels of good cholesterol or high density lipo-proteins, increasing the risk of heart disease. In 2006, New York City banned artificial trans fat foods from being served in restaurants.
Trans Fat Foods
Trans fats are found in commercially baked foods such as cakes, cookies, crackers, muffins, popcorn and pies. Other sources include fried foods such as donuts, french fries and chicken nuggets. Trans fats can also be found in processed, packaged and refined foods such as frozen dinners and breakfast cereals. Margarine and vegetable shortening contain trans fats. Some frying oils are hydrogenated to increase their stability. Trans fats also occur naturally in milk, fats and meat.
Grains
Natural grain products such as oats, wheat, quinoa and rice do not contain trans fats, however, trans fats may be added if they are processed into refined and packaged foods. For example, according to the FDA, dietary supplements such as energy and nutrition bars may contain trans fats. If the supplement contains 0.5 g or more of trans fat, it must be listed on the nutrition label. Levels below 0.5 g do not have to be listed. Eat grains in their natural unprocessed forms to avoid trans fats.
Carbohydrates, Beans and Legumes
Complex carbohydrates such as potatoes, yams, cassava and sweet potatoes are trans fat free. Potatoes processed into chips, hash browns, waffles or potato pancakes contain trans fats. Beans such as blackeyed peas, butter beans, mung beans and lentils are trans fat free.
Fruits and Vegetables
Fruits and vegetables in their natural state are trans fat free. Some of these include apples, avocados, pears, bananas, plums, kiwi fruit, pineapples, broccoli, cauliflower, cabbage, green beans and carrots. For variety, eat exotic fruits and vegetables such as papaya, akee, guava, lychee, mangosteen, fig, pomegranate, passion fruit, mango, okra and plantain.
Oils, Seeds and Nuts
Olive oil and omega-3 and omega-6 essential fatty acids such as flax seed oil, hemp seed oil and pumpkin seed oil are trans fat free. Nuts such as almonds, pecans, hazelnuts, walnuts and peanuts may have a high fat content, but do not contain trans fats.
References
- Mayo Clinic: Trans Fat is Double Trouble for Your Heart Health
- US. Food and Drug Administration: Trans Fat Now Listed with Saturated Fat and Cholesterol on the Nutrition Facts Label
- Trans Fat Free: Trans Fat Free Food Products
- USDA National Nutrient Data Base for Standard Reference Release 20: Total Lipid Fat Content of Selected Food
- Foodreference.com: Tropical Fruits and Vegetables
- University of Maryland Medical Center: Trans Fats 101
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