FitSugar

Fat Talk: Trans Fatty Acids

FitSugar — Thu, 12 Aug 2010 03:00:01 PDT

Not all fats are bad for us, but too many saturated fats (ones derived from animals) can be bad news for your heart. Another fat on the naughty list are trans fatty acids. Commonly called trans fat, these are "the chemically-altered fats." Most trans fats are a side effect of partial hydrogenation of plant oils (companies use them to increase the shelf life of their products). Trans fat is neither required nor beneficial to our bodies, and eating trans fat can increase your risk of heart disease, miscarriages, and type 2 diabetes.

Some trans fats can occur naturally in small quantities in meat and dairy products such as beef, lamb, and butterfat. It's not clear whether these have the same negative effects on your cholesterol levels as the manufactured kind.

The American Heart Association recommends that less than one percent of your total daily calories should be trans fat. That means if you eat a 2,000-calorie diet, eat less than two grams a day.

There may be trans fat lurking in your foods without you even knowing. To find out why

Reading nutrition labels on packages may seem like a no-brainer way to find trans fat. The problem is that a product may claim to have zero grams of trans fat, when in reality it may contain less than .5 grams. That's because companies aren't required to list it on the label if it contains this much. Sneaky, I know, but you can be just as crafty by looking at the ingredient list. Assume a food contains trans fat if the ingredients include any of the following: shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oil. Here's a list of common products you should watch out for.

Double-Check Nutrition Labels, Packaging May Be Deceiving

FitSugar — Fri, 12 Mar 2010 03:00:48 PST

Earlier this week the FDA issued warnings to several food companies over their potentially deceiving product labels. One of the chief label issues: prominently indicating that the products are trans-fat free even though they still contain high levels of saturated and unsaturated fats. Products accused of this violation include salad dressing, ice cream, shortening, and even frozen fish.

Obviously, a product containing no trans-fats is laudable, but savvy label-readers know that doesn't necessarily equal a healthy food. And there is, of course, no major indication on the package that these products contain high amounts of other fats. I've said it before and will say it again: be sure to check a product's nutrition label thoroughly! Food companies aren't in the business of keeping you healthy, they're in the business of selling food. (Remember the Fruit Loops "Smart Choice" debacle?)

Moral of this story: don't let flashy packaging undermine your food choices. While I'd hope the majority of health-conscious consumers would read past such claims on, say, a package of shortening, when you're in a hurry to finish your shopping it's easy to grab a product that looks healthy enough. For more ways to outsmart the manufacturer's packaging tricks, check out how to read between the lines on food labels.

Is Palm Oil the New Trans Fat?

FitSugar — Wed, 16 Sep 2009 11:00:17 PDT

Partially hydrogenated oil is a type of trans fat that has gotten a lot of flak, and rightfully so. This chemically altered fat is known to raise LDL (bad) cholesterol levels, lower HDL (good) cholesterol levels, and increase your chance of developing coronary heart disease. Many companies are replacing hydrogenated oil with palm oil, saying that's it's a healthier option.

On nutritional labels you might see this ingredient listed as palm-fruit oil, since it's extracted from the fruit of the oil palm tree. This is not to be confused with palm kernel oil, which comes from the palm seed found inside the fruit. Eighty-six percent of the fat in palm kernel oil is saturated (the unhealthy fat), and 50 percent of the fat from palm-fruit oil is saturated, so it's the better choice of the two, but is palm oil considered healthy? To find out

Palm oil is high in saturated fat, and so are butter, whole milk, ground beef, and skin from chicken. These fats should be limited just like trans fats; they clog your arteries and can lead to heart problems. Small amounts of palm oil are seen as safe, but I wouldn't go out of your way to eat foods containing it, and would instead look for foods made with canola or olive oils.

Palm oil has also been in the news over the past couple years for environmental reasons. The palm fruit is found in rain forests, and the production of palm oil is leading to deforestation, which is in turn driving orangutans to near extinction. So if you're concerned about your health and the well-being of the planet, I'm sure you'll be diligently label reading the next time you hit the grocery store.

Is There Trans Fat Lurking in Your Granola Bar?

FitSugar — Fri, 10 Apr 2009 09:00:00 PDT

As I waited in the longest line at the grocery store, which meant standing in the snack aisle, there was plenty of time to check out the well-stocked area full of various bars. Naturally, I picked up some new products that looked interesting and began reading the list of ingredients. While my interest was piqued by a new Quaker bar that has 35 percent of my daily recommended fiber intake and contains healthy omega-3s, what I saw in the list of ingredients caused me to put the box back where I found it. To find out what I saw,

There was partially hydrogenated oil near the beginning of the ingredient list, as with several of the other products I skimmed over. This means there's trans fat in these seemingly healthy snacks - you know, the stuff that can cause colon cancer, raise LDL (bad) cholesterol levels, and decrease HDL (good) cholesterol levels. It's tricky that products can claim to have zero trans fat, when the inclusion of partially hydrogenated oil indicates that's not the case.

When you're shopping, don't assume that something is healthy simply because it says so on the front of the box. Get the whole story by turning the product over and giving the ingredient list a quick scan. Choose bars that have short ingredient lists with recognizable components. Check your cabinets - is there trans fat lurking in your snack bars?

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Is Trans Fat Sneaking Into Your Diet?

FitSugar — Thu, 12 Feb 2009 10:00:00 PST

Sneaky trans fat. You could be consuming it without even knowing that it's lurking in your food choices. We can do our best to keep an eye on products that likely contain trans fat, like cake mixes, chips and crackers, fast food, and packaged cookies and candy, but the printed nutritional data doesn't always tell the whole story.

When a package pronounces that something is trans-fat-free, it does not mean there's zero trans fat - it means the product contains less than .5 grams per serving. Because these are the sneaky facts, it's important to look beneath the nutritional data to the list of ingredients. You can assume that food contains trans fat if the ingredients include any of the following: shortening, partially hydrogenated vegetable oil, or hydrogenated vegetable oil. Be mindful of how much you're eating of foods containing these ingredients, because those smaller amounts of trans fat can add up.

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Can You Name Three Trans Fatty Foods?

FitSugar — Wed, 11 Feb 2009 14:30:00 PST

Last year was a big one for trans fat, so it's not surprising the majority of Americans (73 percent) know it's bad news for our health. However, a national survey showed that only 21 percent of respondents could name three foods that generally contain this type of fat, and about one half couldn't name one trans fatty food source.

Awareness is the first step to making health improvements, but it looks like the country could use some more education about trans fatty foods so people are armed to make smarter choices. Can you name three?

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Burger King Ditches Trans Fat

FitSugar — Mon, 06 Oct 2008 03:00:00 PDT

If you're a big fan of an occasional Whopper, you'll be happy to know that Burger King will be cooking with trans fat free cooking oil. By Nov. 1, in all of its restaurants nationwide, every item on the menu including baked goods will contain zero grams of artificial trans fat. This is big news for the nation's number two hamburger chain, and it's sure to make customers feel better about eating there.

Hydrogenated oils contain trans fat. The reason this fat is so bad for us is that it's proven to raise bad cholesterol levels in the body, lower good cholesterol, and can increase a person's risk for heart disease. Companies use this type of oil to increase the shelf life of products, to preserve flavor, and in the long run to save money.

Many customers enjoying foods made with the trans fat free oil are noticing no difference in taste, or they say the foods taste even better. Although it's been a slow process for Burger King to get on the trans fat free bandwagon (Taco Bell, KFC, and Wendy's have already made the switch), I say it's better late than never.

Burger King Turns Trans Fat Free

YumSugar — Fri, 03 Oct 2008 13:00:16 PDT

Yesterday, Burger King announced that all of its restaurants in the US and Canada have made the switch to cooking with trans fat free oils. The second most popular fast food chain also announced that all of its menu items, including baked goods, will contain zero grams of trans fat by Nov. 1 - earlier than the company anticipated.

According to a statement issued by Burger King, customers who tried the new trans fat free foods were either unable to tell a difference in the taste of menu items or felt that the products tasted even better. The hamburger chain attributes this to its two proprietary blends of three oils.

The company has fallen under criticism for taking so long to cut out trans fat oils: Both KFC and Taco Bell switched in 2007, and Wendy's a year before that. Number one fast food chain McDonald's is now one of the last to make the complete switch, promising a menu free of trans fats by the end of the year.

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Trans Fat Consumption Linked to Miscarriages

FitSugar — Tue, 23 Sep 2008 03:00:00 PDT

Trans fat has become a naughty word in my house. I try to avoid it at all costs, and it looks like pregnant women should as well.

A new study shows that eating trans fat may increase the risk of fetal death during pregnancy. This study discovered that the risk of miscarriage increased 52 percent for women who consumed a diet high in trans fat, about 4.7 percent of their total calories. Women, who ate less trans fast, about 2.2 percent of their total calories, had a 30 percent risk. Further investigation is clearly needed to learn more about the connection between eating trans fat and fetal deaths, but the evidence to avoid this artery clogging fat so far seems pretty clear. I would like to add, if it's unhealthy for pregnant women, then it seems everyone should be ditching the trans fat in their diets too.

These fats are found in many processed foods like crackers, cookies, cake mixes, soups, fast food, and margarine. So check labels and if you see partially hydrogenated oil in the list of ingredients, it's best to put down the package and walk away.

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You Asked: Is There Anything Wrong With a Fat-Free Diet?

FitSugar — Mon, 15 Sep 2008 12:00:00 PDT

You're asking and I'm answering . . .

Hey Fit,
I've been trying to lose these 15 pounds I seemed to have put on in the past year. I'm exercising regularly and have ditched all fat from my diet. So no meat, fried foods, nuts, peanut butter, oil, butter, baked goods, hydrogenated oils, and I only eat fat-free dairy products. I seem to be losing weight, which is great, but is there anything wrong with this kind of diet?

-Fat Free Fiona

I'm sure many people have gone on fat-free diets in an effort to lose weight, so you're not alone. I'm glad you're asking about whether it's a healthy way to slim down and the answer is yes and no. The reason is because there are both healthy fats our bodies need and unhealthy fats our bodies can stand to go without. So you don't want to ditch every amount of fat imaginable. To find out which ones to eat and which ones to avoid

As you can see from the chart below, unsaturated fats and omega-3s are important to include in our diets since they have cholesterol-lowering properties. They also promote healthy skin and some, like nuts, are great sources of fiber and protein. Only 20 to 35 percent of your diet should include fat, so shoot for 44 to 77 grams of fat a day (for a 2,000 calorie diet). You're doing your body right by getting rid of hydrogenated oils and fried foods, but don't skip out on healthy fats such as nuts, lean meats, low-fat dairy products, and olive oil.

Avoid - Trans fat such as hydrogenated oils (found in processed foods such as crackers, dips, frozen foods, baking mixes, and baked goods), some margarine, shortening (Crisco), candy (caramels and some chocolate), and some fast foods such as french fries and biscuits because they can increase your risk of heart disease.

Enjoy in moderation - Saturated fat such as high-fat dairy products such as butter, cream, whole milk, cheese, and sour cream. Also watch out for high-fat meats such as ground beef, bologna, hot dogs, sausage, bacon, ribs, and chicken and turkey skin. Unfortunately coconut and coconut oil and some chocolate contains saturated fat too, so limit these foods because they're hard to digest and full of artery-clogging cholesterol.

Include these - Unsaturated fat since they are essential to your overall health. There are two kinds. The first, monounsaturated fats, can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol), so enjoy foods such as avocado, olives, and olive oil, canola and peanut oil, sesame seeds, almonds, cashews, peanuts, and nut butters made from them. The other kind, polyunsaturated fats, can reduce levels of LDL (bad) cholesterol, but too much can also lower your HDL (good) cholesterol, so don't go overboard with walnuts, corn and sunflower oil, certain brands of margarine (Earth Balance), and pumpkin and sunflower seeds.

A necessity - Omega-3 fatty acids are found in fish such as albacore tuna, herring, mackerel, rainbow trout, sardines, and salmon, soy products such as tofu, walnuts, flaxseeds and flaxseed oil, and canola oil. These have anti-inflammatory properties, can lower cholesterol, and have been found to reduce the risk of heart attack and stroke.

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