In the world of fats, trans fats have been termed the worst of the worst. Trans fats are made from a manufacturing process that adds hydrogen to vegetable oils. The result is that the oils are more solid. When trans fats are added to foods, they extend the food's shelf life. Trans fats also last longer in food fryers, which is why restaurants use them as a cost-cutting method. Although trans fats have been added to food labels, there's still a chance you could be consuming trans fats.
Trans Fat Dangers
Trans fats can have a double-whammy effect on your health. While other fat sources may raise your low-density lipoprotein cholesterol -- also known as the "bad" cholesterol -- trans fats also lower your high-density lipoprotein -- "good" cholesterol levels. When you consume trans fats, you increase your risk of being diagnosed with type 2 diabetes, heart disease and stroke.
Labels Can Be Misleading
The United States Food and Drug Administration requires trans fats to be included on the label of a food. However, label manufacturers have found a loophole for this labeling. Manufacturers are required to label foods that contain 0.5 g of trans fats or more. This means if a food contains 0.49 g of trans fats or less, the label can be listed as 0 g trans fat -- even if the food has trans fats.
Serving Size Considerations
Because the trans fat labeling requirements mean a food can still contain trans fats, exceeding the serving size requirements for a certain food can be unhealthy. The United States Food and Drug Administration recommends you consume no more than 1.11 g of trans fats per day. Because a food can include 0.49 g of trans fats without being labeled, eating more than two servings can cause you to consume excess amounts of trans fats -- even if you don't know it.
How to Prevent
If the label says a food contains 0 g trans fats, there is an additional method you can use to tell if the food has trans fats. This is by reading the food label to look for the ingredient "partially hydrogenated oil." This oil type is the most common form of trans fat. Alyse Levine, a registered dietitian interview on Food Navigator, has this advice: "Reading the fine print is necessary to ensure they're not getting more trans fat and putting their health at greater risk than they bargained for."
References
- MayoClinic.com: Trans Fat Is Double Trouble for Your Heart Health; May 2009
- American Heart Association: Trans Fats; October 2010
- U.S. Food and Drug Administration; Trans Fat Now Listed with Nutrition Facts Label; March 2011
- Food and Health Communications: Trans Fat Label Reading Tips
- Food Navigator: Company Claims Consumers Duped by Trans Fat Labeling Loophole; Caroline Scott-Thomas; May 2009
- Science Daily: Call for Truth in Trans Fat Labeling; January 2011
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