Hydrogenated and partially hydrogenated oils are hardened by bubbling hydrogen through the oil in the presence of a nickel catalyst. This hydrogenation procedure solidifies the oil and prevents it from going rancid, adding shelf life to a wide variety of processed foods and baked goods. Avoid food with high levels of hydrogenated and partially oils, advises MedLine Plus, as they are high in the trans fatty acids linked to heart disease.
Margarine
Butter, like cheese and fatty meats, is high in saturated fat, which contributes to high levels of LDL, or "bad," cholesterol, according to MedLine Plus. Many consumers switched to margarine to avoid the saturated fat in butter and lard, an option that seemed logical at the time, reports the Harvard School of Public Health. Unfortunately, most margarine is full of partially hydrogenated trans fats, which raise LDL cholesterol levels and lower HDL, or "good," cholesterol levels, increasing the risk of heart disease. Soft tub margarines and those specifically labeled as free of trans fat have been made by new formulations to reduce heart disease risk; hard stick margarines remain high in trans fats and should be avoided, according to MedLine Plus. Most commercial vegetable shortenings were previously made of hydrogenated oils, but today the leading brands have been reformulated with reduced trans fats as well. Check the labels of your brand carefully before buying.
Fried Foods
Partially hydrogenated oils can be heated and reheated several times to the high temperatures required by the commercial deep-frying industry, advises the Harvard School of Public Health. Potato chips, french fries, onion rings, fried chicken and other mainstays of the fast-food and family restaurant trade have long been deep-fried in partially hydrogenated oils. Today, as municipalities are banning trans fats and the restaurant business is responding to consumer demand for healthier foods, many establishments are using healthier liquid oils or newly developed products that will fry without using partially hydrogenated oils. Check your favorite fast-food chain's nutritional information on their web site, and ask detailed questions of your local family restaurant to determine whether they use healthier fry oils. You can also consider cutting back or eliminating your consumption of fried foods.
Commercial Baked Goods
Trans fats from partially hydrogenated oils are often found in commercial snack foods like cakes, crackers, cookies and icing, according to the USDA's MyPyramid website. Hydrogenated fat ingredients are used in these snack foods to increase the product's shelf life, flavor and texture, reports the University of Michigan Integrative Medicine program. The Harvard School of Public Health recommends that you avoid eating all commercially prepared baked goods and snack foods, advising that consumers should assume that all such foods contain unhealthy trans fats unless specifically labeled otherwise.
Processed Foods
Although trans fats occur naturally in a small number of meat products, the trans fats from partially hydrogenated oils in processed foods are more harmful, reports MayoClinic.com. Processed consumer foods, including not only snacks like potato chips but precooked frozen dinners, meats and pastries, often contain partially hydrogenated oils to ensure that the products stay fresh a long time and impart a just-fried texture when consumers reheat them in the oven or microwave. Products marketed specifically for microwave cooking, especially microwave popcorn, are apt to be high in partially hydrogenated oils. However, the processed-food industry is also responding to consumer demand to reduce trans fats, so read the label carefully to determine if any particular processed or frozen food product is high in hydrogenated oils.
References
- MyPyramid.gov; Discretionary Calories - How Are Solid Fats Different from Oils?; February 2011
- MayoClinic.com; Trans Fat Is Double Trouble for Your Heart Health; May 2011
- University of Michigan Integrative Medicine; Healing Foods Pyramid - Healthy Fats; Monica Myklebust, M.D., and Jenna Wunder, M.P.H., R.D.; 2010
- Harvard School of Public Health: The Nutrition Source: Shining the Spotlight on Trans Fats
- MedLinePlus; Fat; Neil K. Kaneshiro, MD, MHA; August 2009
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