Trans fats have been used in food for more than 20 years and still remain in the food supply today. Trans fats are used to preserve the shelf life of foods while maintaining the quality of the product. No regulations have been set to control the use of trans fats in foods, but regulations that require the listing of trans fats on food labels have helped to increase your ability to monitor the amount of trans fats you are eating.
Food Labels
Always read the nutrition facts panel and ingredients list found on the food package. The amount of trans fat can be found on the nutrition facts label underneath the total fat section. The U.S. Food and Drug Administration made the listing of trans fat mandatory on all food products in January 2006, but manufacturers can claim that the product has 0g of trans fat if their products contain less than 0.5g per serving. The ingredients list on the package is another way to determine whether the product contains trans fat. Reduce your trans fat intake by looking for the trans fat source called partially hydrogenated oil, which is commonly used in foods.
Further Action Against Trans Fats
As the dangers of consuming trans fat have been brought to the public's attention, many companies have stopped using trans fat. In 2006, New York City became the first city to ban the use of trans fats in food and the city of Pittsburgh, among others, followed shortly after. Certain restaurant chains and companies across the country eliminated trans fats in their products and now claim to be trans fat free.
Dangers of Trans Fat
Consuming trans fat increases your risk of cardiovascular disease. Trans fats increase your LDL cholesterol -- the bad cholesterol that clogs your arteries -- and reduces HDL cholesterol, which can help to keep your arteries clear. The combination of high LDL levels and low HDL levels increases your risk of heart disease and heart attacks. Trans fats may even directly damage blood vessels and increase triglycerides levels in the blood, which also increases your risk of heart disease, strokes and diabetes. The American Heart Association recommends consuming less than 1 percent of your total calories per day from trans fat, which is about 2g if you are following a 2,000 calorie diet.
Food Sources
Fried foods and a variety of processed foods and snacks still contain trans fat. Partially hydrogenated oils make up 80 percent of the trans fat intake in the United States, according to Mary Beth Sodus, a registered dietitian at the University of Maryland Medical Center. Partially hydrogenated oils have a longer shelf life than unprocessed oils, meaning they do not spoil as quickly and are more cost effective for restaurants and food production companies to cook or fry with. French fries, fried chicken products, potato chips and microwave popcorn are just a few examples of high trans fat foods that contain partially hydrogenated oils. Cookies, donuts and pastries made with vegetable shortening or stick margarine will also likely contain trans fats.
References
- U.S. Food and Drug Administration: Trans Fat Now Listed with Saturated Fat and Cholesterol on the Nutrition Facts Label
- MayoClinic.com; Trans Fat is Double Trouble for Your Heart Health; May 6, 2006
- University of Maryland Medical Center; Trans Fat 101; Mary Beth Sodus, RD, LDN
- American Heart Association: Fats and Oils: AHA Recommendations
Member Comments