If you are like most people, you are probably confused about trans fats. What are they? Which foods have them? What is the health risk?
The truth is, trans fats are everywhere. They are lurking on the shelves in almost every aisle of our grocery stores. Just when you think that bag of microwave popcorn was a healthy choice for a snack... it might not be. Not because of the popcorn itself but because of what has been added to it.
So what are they? Trans fats are the result of a process called hydrogenation where they take relatively healthy oil and turn it into a solid form to help prolong the shelf life and freshness of the product. When these fats become solid, our bodies treat them more like saturated fats. Evidence shows that consumption of both saturated fat and trans fat can increase our LDL ("bad") cholesterol that increases the risk of coronary artery disease. There is also some evidence to support that trans fats may actually decrease our HDL ("good") cholesterol. Nearly 13 million Americans suffer from coronary artery disease and more than 500,000 die each year from causes related to coronary artery disease. Heart Disease is the number one cause of death for both men and women in the United States.
Unfortunately, trans fats have been a "hidden" fat for years. They are very popular in fast food chains because they are inexpensive to produce, easy to use, and they don't spatter. The reality is? it is in everything from crackers to breads to cereals and therefore, people who thought they were making good food choices may have been adding more fat to their diet than they anticipated.
Here are some samples of the surprise attack of trans fats:
1. Spreads. Margarine and shortening are loaded with trans fats. Stick margarine has 2.8 grams of trans fat per tablespoon Shortening has 4.2 grams of trans fat per tablespoon Tip: look for soft tub margarines that say "no trans fats" on the container
2. Soups. Ramen noodles and soup cups contain very high levels of trans fats
3. Cereals. Many cereals that would other wise be healthy choices contain the "hidden fats"
4. Crackers and popcorn
5. Many popular pancake and waffle mixes
The good news
Under new FDA regulations, by January 1, 2006, consumers will be able to find trans fat listed on nutrition labels under the line for saturated fat. You won't see a percent daily value because trans fats are not a natural food and we do not need them in our diet for any reason. The more you can limit your trans fat intake, the better. Manufacturers will start phasing in the new labels before that deadline.
More good news is that public awareness of trans fats has already initiated some companies to change their ways. Frito Lay has said that they will remove trans fats from Doritos, Cheetos, and Tostitos. McDonalds has reported that they will remove ? of the trans fats from their French fries. These foods will still fall into the "once in a while" category but removing trans fats will definitely help.
Until the new labels are available, the best way to know if your favorite foods have trans fats is to read the ingredients list. If you see the terms "Hydrogenated or Partially Hydrogenated oil" then it contains trans fats. You can also bet that any commercial baked goods including cakes, pies, and donuts will also be loaded with the "hidden fat".
Awareness is your best defense in limiting trans fats from your diet. Read your labels and make your choices wisely.
? Meri Raffetto RD, 2004
About the Author
Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has received a bachelor's degree in both nutrition and psychology and has extensive experience in nutrition counseling and medical nutrition therapy. She offers individual nutrition counseling and has developed one of the only non-diet weight management programs available on the internet. For more information or to sign up for Real Living's free nutrition newsletter, visit http://www.reallivingnutrition.com.
car service from Midway Anna ..Could it be possible that our beloved chocolate may actually... Read More
Mineral nutritionSearching for mineral nutrition information is much easier today... Read More
You must add some fresh cherries, which are now in... Read More
Factory FarmingThe big names in American agriculture would like you... Read More
Information on potassiumWhen you read about potassium and senate document... Read More
Health is the thing. And no matter how many ways... Read More
Can we really stop the aging process, slow it down,... Read More
After we have eaten a meal -- and often we... Read More
Protein is one of the basic building blocks of the... Read More
Soy, and most soy-based products, are nutritional powerhouses. Soybeans are... Read More
How well do you know about vitamin K? This vitamin... Read More
New studies bring to our attention that high levels of... Read More
Every where you look you see articles or news or... Read More
You are what you eat is a simple, time tested... Read More
What if you could actually slow your rate of aging,... Read More
I spent a few days at a resort in Mexico... Read More
Sprouts not only taste good, but they are also a... Read More
The concept isometric has been a part of the health... Read More
A beautiful smile and healthy mouth actually can come from... Read More
Archeological records indicate that man has cultivated the olive tree... Read More
For those of us that understand nutrition and it's importance... Read More
Do you want more energy? How about more of the... Read More
OK, no more excuses. Here's how to stop making everyone... Read More
Originally, all foods were "organic" ? grown and prepared without... Read More
Almost every woman suffers with premenstrual syndrome at one time... Read More
bmw rental chicago Verona ..Many of us sprinkle oregano on our pizza and stews... Read More
Weight loss plans are almost always trying to get you... Read More
1. Water. If you're thirsty you're already dehydrated. The majority... Read More
Can You Lose Weight Through Eating?You get fat when you... Read More
Salt was used long before recorded history began. One of... Read More
I'm sure by now you've heard all about the amazing... Read More
The secret of success is knowing how to deal with... Read More
When it comes to the topic of sports nutrition there... Read More
For a considerable amount of time, nutrition has not played... Read More
Whatever diet you choose to live by, the food you... Read More
I confess: I'm completely addicted to Pringles. My determination weakens... Read More
The latest tallies show that over three million people in... Read More
Looking for an easy and natural way increase your vitality... Read More
In order to eat fewer calories than you need, you... Read More
(Part 1 of a Special 5 Part Series on Body... Read More
Evidence for the importance of fruit and vegetable intake to... Read More
What is health? Everyone wants this thing called health, and... Read More
Most digestive disorders develop because of the bodys inability to... Read More
Ambrotose? - the Nutritional Alphabet of the "Sweet Language of... Read More
The nutritional support in critically ill patients can be explained... Read More
How well do you know about vitamin K? This vitamin... Read More
Essential Fatty Acids are oils, omega-3 and omega-6, that you... Read More
Beverages - and not just alcohol - are a significant... Read More
You would probably think that I was writing a lot... Read More
If you do not take time to stand back at... Read More
Nutrition |