Jump On the Trans Fat-Free Bandwagon for a Healthier Ride

It came as somewhat of a shock when it was announced last December that New York City is banning trans fats from all its restaurants. It’s quite a bold move but a smart one. And since then, other major fast food chains are following suit. Even Starbucks, the huge coffee conglomerate, announced at the beginning of the year that it, too, was jumping on the trans fat-free bandwagon.

Long used to extend the shelf life and enhance the texture of foods (making some foods crunchier and creamier and others less greasy), trans fats now have the bad rap they deserve. As I explained in my cover letter, trans fats raise “bad” LDL cholesterol and lower “good” HDL cholesterol, as well as have other harmful effects on our health. In addition to raising a person’s risk of developing diabetes, trans fats may increase inflammation in the body, according to the Mayo Clinic. Among being linked to a number of serious medical conditions and diseases, it’s believed that inflammation plays a key role in the formation of fatty blockages in heart blood vessels and that trans fat appears to damage the cells lining blood vessels, leading to inflammation.

“Long used to extend the shelf life and enhance the texture of foods (making some foods crunchier and creamier and others less greasy), trans fats now have the bad rap they deserve.”

How Much is Bad? It’s not known yet exactly how much trans fat is bad for you or at what amount will have a negative impact on your cholesterol levels. However, the American Heart Association recommends that no more than one percent of your total daily calories be trans fat. For instance, if you consume 2,000 calories a day, that amounts to only two grams or less of trans fat. Not much, considering a large serving of french fries at some restaurants can contain five grams or more of trans fat and half a doughnut can contain two grams.

Since January 2006, the Food and Drug Administration has required that manufacturers in the United States list the amount of trans fat on food labels. However, if a food contains less than 0.5 grams of trans fat, it can be listed as “0 grams” on the label. Therefore, if you’re not careful you can exceed the recommended daily amount of trans fat if you eat multiple servings of these products. It’s best to also look on the nutrition label for words like “partially hydrogenated oils” and “shortening” – both clues that the item contains trans fats.

The Major Culprits About 40 percent of products in your supermarket contain trans fat, according to Carlos Camargo, M.D., Dr.Ph.D., associate professor of medicine at Harvard Medical School and a member of the 2005 Dietary Guidelines Advisory Committee of the U.S. Department of Health and Human Services (DHSS). Below is a list of the top 10 trans fat-containing foods listed in the DHSS Dietary Guidelines for Americans:

1. Spreads. Margarine is a major culprit, with hard stick margarine worse than soft margarine.

2. Packaged foods. These include quick mixes (especially cake and brownie mixes), pasta side dishes and some taco shells.

3. Soups. Soups are getting better and many now have no trans fats. However, many canned and instant soup cups still do. Best to check the labels; and keep in mind, “lite” or “reduced fat” does not mean there are no trans fats.

4. Fast food. Many fast-food chains and other restaurants are the primary users of partially hydrogenated oils, and federal guidelines do not yet require them to provide nutrition information. Therefore, ask how a food is prepared before ordering.

5. Frozen foods. Since many of us today are short on time, we reach for pre-packaged frozen meals as a matter of convenience. However, trans fats often lurk in these dishes, especially frozen pizza.

6. Baked goods. Cookies, cakes, icings and doughnuts are among the most difficult foods to make without trans fats; but it’s possible. Ask the bakery what kinds of oil and shortening they use.

7. Chips and crackers. No doubt, these easy-to-reachfor munchies are popular quick snacks for socializing with friends or watching television. But you’ll also easily reach your daily allowance and beyond of trans fats in no time. While many manufacturers are cutting trans fats, it’s still best to read the labels.

8. Breakfast foods. Don’t be fooled into thinking that cereals and breakfast bars are trans fat-free. Many are not. Again, read the nutrition labels.

9. Cookies and candy. Over the years, since the bad news about trans fats has flourished in the media, many cookie manufacturers, like Nabisco and Oreo, have reformulated their products. But remember, just because they are free of trans fats, it doesn’t mean they are free of other fats and unhealthy sugar. Candy and cookies are still nothing but empty calories.

10. Toppings and dips. These include nondairy creamers, flavored coffees, whipped toppings, bean dips, gravy mixes and salad dressings (although most salad dressings are now trans fat-free). Always look on the nutrition labels for saturated fats as well as trans fats.

Good Fat Alternatives While choosing to avoid trans fat in your diet is a good step toward healthier nutrition, don’t fall into thinking that all trans fat-free food is good for you. There are other fats in food that can also be harmful. In fact, some food manufacturers are taking out trans fats but substituting other fats, such as tropical oils (coconut, palm kernel and palm oils). These oils contain saturated fat, which also raises your “bad” LDL cholesterol.

According to the Mayo Clinic, in a heart-healthy diet no more than 30 percent of your total daily calories should come from fat and of that amount, less than seven percent of your total daily calories should be saturated fats. Healthier alternatives to trans fat and saturated fat are monounsaturated fats, which are found in olive, peanut and canola oil. Also, foods that contain unsaturated omega-3 fatty acids, such as nuts and fish, are another good choice.