Saturated fats were considered the dangerous member of the dietary fat family until researchers discovered the nature of trans fats. Like saturated fats, trans fats contribute to elevated cholesterol levels, but they also lower your levels of protective high-density lipoprotein cholesterol, leaving you at an even higher risk of heart disease. Brown rice is free of trans fats, containing mostly healthy fats instead. Brown rice is only healthy when eaten in a healthy manner -- many common additions can add trans fats.
Trans Fats
Trans fats are mostly manufactured. Food manufacturers use them in place of other fats because they are inexpensive and help extend a food's shelf-life. Some restaurants use trans fats in their deep fryers because it can be used longer than conventional fats. The hydrogenization process that turns an unsaturated fat into a trans fat changes the chemical nature of the fat molecule, resulting in a fat that has a more negative effect on your health than either saturated or unsaturated fats.
Trans Fats Foods
Trans fats are most common in processed foods, like margarine and packaged snacks and baked goods. In 2006, the U.S. Food and Drug Administration passed a law requiring all packaged food to list the trans fat content on the nutrition information panel to allow consumers to make more informed food choices, and trans fats are also listed in the ingredients as partially hydrogenated oil. Some trans fats occur naturally in dairy products and beef, but according to the American Heart Association, it is not yet known whether these pose the same threat to your health.
Brown Rice Fats
Brown Rice does not contain trans fats, but it is not fat-free. A 1 cup serving contains 1.75 g of total fat, which is well within the realm of a healthy level for a balanced diet. About 20 percent of the fat in brown rice is saturated, but that only amounts to 0.351 g per serving. The rest of the fat is evenly split between monounsaturated and polyunsaturated fats, which are the "good" fats that can help prevent heart disease. Unless it's specifically fortified, brown rice does not contain any omega-3 fatty acids, but it is also free of cholesterol.
Brown Rice Pitfalls
Brown rice itself does not contain trans fats, but it can be made to. You're safe with rice you cook yourself, but restaurants and frozen dinners may have added margarine or other flavors that can turn the healthy grain into a poor diet choice. Even if there is no apparent topping, the rice could still have been cooked in a partially hydrogenated oil -- fried rice is a common culprit. New York City banned trans fats from all restaurants as of 2008, but most cities have not followed suit. Prepare your own food at home, and read ingredient labels carefully. When dining out, ask your server whether the restaurant uses trans fats.
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