According to the International Food Information Council Foundation, trans fats are unsaturated fatty acids formed when vegetable oils are processed and made more solid or into a more stable liquid. This processing is called hydrogenation. Trans fats also occur naturally in low amounts in some foods.
The majority of trans fats come from processed foods. About 20 percent of trans fats in the diet come from animal sources such as certain meats and dairy products.
What Foods Contain Trans Fats?
Trans fats are in a wide range of foods including most foods made with partially hydrogenated oils such as baked goods and fried foods, and some margarine products. Trans fats also occur naturally in low amounts in certain meats and dairy products.
Why are Trans Fats in Foods?
Trans fats form when oil is partially hydrogenated. These oils are popular as preservatives and help make some food more appealing.
Partially hydrogenated oils are used in processed foods because they help produce high-quality food products that stay fresh longer and have a more desirable texture. It is not always possible to substitute unhydrogenated oils because of differences in the way the oils work to produce acceptable food products.
Using partially hydrogenated vegetable oil to make some margarine products, manufacturers can produce a spreadable topping that is lower in saturated fat than butter and can be used immediately upon removal from the refrigerator. Manufacturers also can produce shortenings to make French fries, piecrusts and crackers. Products made with partially hydrogenated oils also resist rancidity longer than those using unhydrogenated oils.
Are All Fats the Same?
According the U.S. Food and Drug Administration, all fats are not the same. Fat is a major source of energy for the body and aids in the absorption of vitamins. Animal- and plant-derived food products contain fat and in proper amounts can be good fuels for the body and helps maintain health. Fat provides taste, consistency and stability and helps you feel full. Fats also are an important source of calories and nutrients for infants and toddlers who have the highest energy needs per unit of body weight of any age group.
Unsaturated fats can be beneficial when eaten in moderation, but saturated and trans fats are not. Saturated fat and trans fat raise cholesterol levels in the blood. Dietary cholesterol also contributes to heart disease.
The FDA announced that products containing trans fatty acids require nutritional labeling beginning in 2006.
What Do Fats Do to the Body?
The stiffer and harder fats are, the more they clog up your arteries. Artificial trans fats do the same thing in our bodies that bacon grease does to kitchen sinks. According to the FDA, over time, fats can clog arteries that feed the heart and brain which can lead to heart attack or stroke risk.
How Can I Reduce the Amount of Trans Fats in My Diet?
You can lower the amount of trans fats in your diet by reducing total fat intake, but not by substituting food higher in saturated fats. Changing diet may also be a quick way to reduce the intake of trans fat. For example, eating more vegetables and fruits may help, and so will reducing the amount of fast food or highly-processed food you eat.
However, if you have questions about changes in diet and reducing your fat intake, you should speak with your doctor prior to changing your diet or eating habits.
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