Last week I talked about why low fat diets don’t work. Check it out if you didn’t get a chance to read it. In that article I mention avoiding trans fats entirely. It got me thinking that I should follow up with more information on why. So here you go!
According to the Mayo Clinic, trans fat is considered to be the worst type of fat by some doctors. Unlike other fats, trans fat (also called trans-fatty acids) raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol.
Trans fats harm you in many ways:
- It raises triglycerides, which in turn increases the risk of stroke, diabetes, heart attack, and heart disease.
- It increases lipoprotein which promotes a buildup of plaque in your arteries.
- It causes more inflammation which is how your body responds to injury. Trans fat appears to damage the cells lining blood vessels, leading to inflammation. This can cause a heart attack or stroTo simplify, they not only hurt your body’s ability to fight “bad” cholesterol; they create more of it! And, trans fats leave you at a higher risk for heart attack, heart disease, stroke, and diabetes.
What the heck is trans fat anyway?
Trans fat is made by adding hydrogen to vegetable oil. This process is called hydrogenation. Doing this to the oil helps the food stay fresh longer, giving it a longer shelf life. Sound scary yet?
Foods that typically have trans fats are:
- commercially baked goods like crackers, cookies, and cakes;
- many fried foods such as doughnuts and french fries;
- frozen foods and prepackaged box foods.
Small amounts of trans fat occur naturally in some meat and dairy products. However, it’s the trans fats in processed foods that are the most harmful and that you want to avoid.
Don’t be fooled by the ingredient label — know where trans fats are hiding!
Read the labels. This is where it gets tricky! In the United States, if a food has less than .5 grams of trans fat per serving, the food label is allowed to read 0 grams trans fat. It may seem small, but eat two servings and you have already exceeded your recommended daily limit!
To be safe, make sure you read the ingredients! Since zero doesn’t always mean zero — if the label says “partially hydrogenated” vegetable oil — do not buy it. That’s code for trans fat!
This sounds a little weird, but “fully” or “completely” hydrogenated oil doesn’t have trans fat. If the label simply says “hydrogenated” then it may contain trans fat. My thought here is why take the chance? If it says “partially hydrogenated” or “hydrogenated,” don’t buy it!
I know what you’re thinking — what about restaurants?
Good news! Many cities around the country are banning the use of trans fats in restaurants. In California the ban is statewide!
Many restaurants are responding to this health risk and switching the oil they use. Examples are Mc Donald’s, Burger King, The Cheesecake Factory, and Carl’s Jr. Use Google to find out if your city has banned trans fats. If not, check into the restaurants you frequent to make sure they have made the switch. A large serving of french fries in some restaurants can contain 5 grams or more of trans fats!
Don’t deprive yourself — but preserve your health!
I do not believe in deprivation when it comes to food. And, I believe in a balanced approach to a healthy diet, so I don’t normally call any food “bad.” However, when it comes to trans fats I can confidently say never eat them! You don’t have to eliminate the food! You just might need to find another brand or try making it yourself.
Please let me know if this has helped you understand the topic better; and ask away if you have any questions. I love to hear from you!
Blessings to you and yours!
Jennifer