In 2006, the FDA mandated that all food nutrition labels list the amount of trans fats in the food product. Trans fats are a type of fat that can have serious consequences on your health. Consuming high amounts of trans fats can lead to high cholesterol, atherosclerosis and other conditions that may eventually lead to heart disease.
Types of Trans Fats
Some trans fats are natural in foods, but others can be man-made. Small amounts of trans fats are found in dairy foods and animal meats. MayoClinic.com explains that naturally occurring trans fats are less harmful than artificial trans fats. Adding hydrogen to vegetable oil under pressure, a process called hydrogenation, forms artificial trans fats. These processed man-made trans fats extend the shelf life of the food product, resulting in less spoilage. Food manufacturers use hydrogenated oil, which is high in trans fats, to lengthen the freshness of their products. Oils used for frying are hydrogenated to allow the oil to be reheated again and again, as well as limiting spoilage. This adds trans fats to fried foods.
Meat and Dairy
Red meat contains high levels of naturally occurring trans fats. A 4 oz. beef chuck steak has nearly 2 g of trans fats and a 4 oz. ground beef patty has over 4 g, which is double your allotment for the day. Selecting lean cuts of meat will reduce the amount of trans fats you consume. Dairy foods also contain some trans fats. Consume low-fat or skim dairy products to limit your intake of trans fats. Foods can have up to .5 g of trans fat per serving and list the amount of trans fat as 0 g per serving, says MayoClinic.com. Even though the milk label says 0 g of trans fat, it still contains small amounts that can add up if you have more than one serving.
Processed Foods
Processed foods like crackers, doughnuts, muffins, cakes, frosting, microwave popcorn and cookies are high in trans fat. Trans fat content in crackers vary based on the type and brand. Five butter crackers provide nearly .5 g of trans fat. Jelly doughnuts can have up to 2 g of trans fat, while chocolate chip cookies contain about 1 g of trans fat each.
Fried Foods
Foods that are battered and fried, like chicken, shrimp and clams contain trans fat that comes from the fryer oil. One piece of fried chicken may contain over 6 g of trans fat. French fries, onion rings and fried dough are other guilty pleasures high in trans fat. A large order of fries can have over 5 g of trans fat, while 8 small onion rings contain around 2 g.
Additional Information
Trans fats are especially dangerous because they can increase your "bad" LDL cholesterol, while decreasing your "good" HDL cholesterol. Eventually, this can lead to heart disease. Keep your consumption of trans fats as low as possible. The American Heart Association recommends that no more than 1 percent of your total calories come from trans fats. Based on a 2,000-calorie diet, you can have up to 2 g of trans fat per day.
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