How to Avoid the Evils of Trans Fats

Beware trans fats! If you've heard the warning but aren't sure what you're supposed to do about it, here are answers:

What are trans fats?

Trans fats are unsaturated fatty acids that have been transformed to a more saturated state through a process called hydrogenation. Manufacturers add hydrogen molecules to the unsaturated fatty acids in liquid vegetable oils to make the oil more solid and increase the shelf life of certain foods.

Why all the fuss?

Trans fat acts much like saturated fat in the body – maybe worse. Studies have shown that consuming trans fat:

• Increases LDL-cholesterol – that's the bad type of cholesterol that causes plaque deposits in the arteries and ultimately increases risk of cardiovascular disease. Trans fat consumption also reduces the particle size of the LDL molecules, making them more damaging to the arteries.
• Decreases HDL-cholesterol – that's the good type of cholesterol.
• Promotes the inflammatory response – this is an overstimulation of the immune system that has been implicated in heart disease, stroke, diabetes, and other chronic conditions.
• May increase risk of diabetes - there is scientific evidence which suggests that trans fat consumption can lead to insulin resistance and ultimately increase your risk of developing type-2 diabetes.

How much trans fat is too much?

From a nutritional standpoint, trans fats provide no apparent benefit and can be potentially harmful. The American Heart Association recommends that trans fat consumption be less than 1% of total daily calories (about 2 grams a day if based on a 2000 calorie per day diet), but optimally trans fats should be completely avoided.

3 tips to knock toxic trans fat out of your life:

1. Read nutrition labels and stick to products that say they have zero grams of trans fat. Then check the ingredients; if you notice "partially hydrogenated oil" listed, put the product back on the shelf. These products may have up to .5 grams (FDA allows a product to say zero grams if it contains .5 or less). If you must buy a product with hydrogenated oil, be extra careful to only eat one serving – eat multiple portions and you're consuming more trans fat.

2. Use olive or canola oil when cooking at home rather than stick margarine.

3. When dining out, avoid fried foods.