Unless you have a degree in biochemistry or you relish discussing carbon bonds, it is not necessary to understand the scientific background of a trans fatty acid, or “trans fat." But it is important to know that trans fats are a specific type of fat found in our foods, and their dietary intake contributes to increased “bad” cholesterol levels and increased risk for developing coronary heart disease. Incorporating trans fats allows the food to stay fresher and retain flavor for longer periods of time, thereby significantly increasing shelf life and stability.

What they are, and why you should care

Are trans fats different than other fats?
Yes! Unsaturated fats may be beneficial when consumed in moderate amounts, but saturated fat and trans fat do not show healthful effects. The current recommendation is to keep saturated fat intake less than 10% of calories (about 20 grams per day for a person eating 2000 calories/day). Most experts agree that the only safe intake of trans fat is zero. The FDA estimates that the current average intake of trans fat in the U.S. population is about 5.8 grams per day.

Where are trans fats hidden in food?
Trans fats are found in partially hydrogenated oils. You will find the majority of these oils in vegetable shortenings, some margarines, crackers, cookies, snack foods, baked goods and other foods fried in partially hydrogenated oils. There are some naturally occurring trans fats in animal foods such as cheese, beef and lamb. For practical purposes, we are talking about the artificial trans fat created by a chemical process, not the naturally occurring ones in animal foods.

Are fully and partially hydrogenated oils the same?
No, this designation of “fully” or “partially” hydrogenated is an important difference. Fully hydrogenated oil does NOT contain trans fats, but partially hydrogenated oil does contain trans fat. And if the label simply says “hydrogenated” oil, it usually means partially hydrogenated and DOES contain trans fat. Confusing, I know!

How to avoid trans fats

• As of January 2006, food manufacturers are required to list trans fats on their label, so you can now glance at the Nutrition Facts Label. But be alert of the food labeling loophole - if the nutrition label says “0” grams trans fat, the food may still contain up to 0.49 grams trans fat per serving. Read the list of ingredients to ensure that partially hydrogenated oil is NOT included.


• Shop on the perimeter of the grocery store to find the freshest foods, which do not usually contain trans fats. Avoid the center grocery aisles as much as possible, since many of these foods contain partially hydrogenated oils for an extended shelf life.


• Eat fruits and vegetables, which are naturally trans fat free!


• If you are dining out, ask if the food is made with any partially hydrogenated oils. It is my great hope that restaurants will be forced to reveal their list of ingredients and nutrition information for all foods in the near future.

Do you currently monitor your intake of trans fats?