Steering clear of Trans Fats
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| Tue, 04-12-2005 - 7:54am |
Found this on iVillage and thought I'd share-
Just when we've finally figured out the importance of saturated and monounsaturated fats in heart health, we're faced with a frightening new player: trans fatty acids. There's a direct link between the amount of trans fatty acids we consume and heart disease What exactly are trans fatty acids, and how can we avoid them?
Small amounts of trans fatty acids occur naturally in some meats and dairy products. But the majority of trans fatty acids in our current diet are formed when processed foods contain hydrogenated fats. Food companies often start with a liquid oil, such as corn oil or safflower oil. To preserve food for a longer period of time and add more flavor, these liquid fats are hydrogenated, or made more solid. Think of the difference between liquid corn oil and stick margarine ‑- the stick margarine contains hydrogenated fats, along with trans fatty acids.
Food processors bombard liquid fats with hydrogen, causing a chemical reaction that produces hydrogenated fats ‑- and creates trans fatty acids at the same time. You find trans fatty acids in vegetable shortening, some margarines, crackers, candies, baked goods, cookies, snack foods, fried foods, salad dressings and many processed foods. Studies estimate that most Americans consume between 2.6 and 12 grams of trans fatty acids each day ‑- enough to cost between $900 million and $1.8 billion each year in medical costs, lost productivity and pain and suffering from heart disease. Trans fatty acids increase our body's levels of LDL cholesterol (the "bad" kind of cholesterol). The higher our LDL levels, the greater our risk of heart disease.
How much is too much? You won't find a percent daily value for trans fatty acids because scientific research hasn't yet shown a definitive amount of trans fatty acids that we should avoid. Most experts agree that zero trans fatty acid intake is the ultimate goal, but keeping your intake to less than 2 grams per day should be sufficient to keep LDL cholesterol from rising. To make a choice your heart will appreciate, when you're comparing food products, add each one's amounts of trans fatty acids and saturated fat together, then choose the product with the lowest amount of these two combined.
The problem is, trans fatty acids aren't listed on food labels ‑- yet. Beginning January 1, 2006, the FDA will require all food nutrition panels to list trans fatty acid content if a serving of that food contains 0.5 grams of trans fat or more. You'll find the trans fat listed just under the saturated fat line. Many companies are already complying with the new guidelines and, of course, trumpeting these changes via advertising. With this new information on trans fatty acid content, consumers will be able to make truly informed decisions on the heart-health value of foods.
What you can do today
- Choose foods higher in monounsaturated fat, the kind that is good for your heart. Olive and canola oil, avocado and nuts and seeds are good sources of monounsaturated fats.
- Read food labels. Start by comparing portion sizes, then look at both the saturated fat and trans fatty acid content of the foods you consider. Choose products that contain no trans fatty acids and as few saturated fats as possible.
- Until January 1, 2006, when all food labels must include trans fatty acid content, read ingredient lists. Avoid foods that contain shortening or hydrogenated oil as one of the first ingredients.
- Fried fast food contains high amounts of trans fatty acids. A small serving of french fries contains 3 grams of trans fatty acids, while you get 6 grams in a large serving. Fried chicken contains varying amounts of trans fatty acids. You'll find 1 gram in McDonald's Crispy Chicken and Wendy's Spicy Chicken Fillet Sandwiches and a whopping 4 grams in Burger King's TenderCrisp Chicken Sandwich.
- Choose fat-free milk and yogurt and reduced-fat cheeses to reduce your intake of the naturally occurring trans fatty acids in these foods.
- Choose lean meat and limit portions to 3 to 4 ounces. Enjoy skinless poultry and fish more often since these are lower in trans fatty acids.


IG, that's very interesting. I am always lost when it comes to the different types of fats...but I used to (and am again now) stay away from things that have hydrogenated oils in them. I was amazed at how many things had it! Thanks for posting that. :)
Kim
*** Moderation Is Key ***
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