Trans Fatty Acids: It's in our Food Supply (and That's NOT a Good
Trans fatty acids lurk in many of our favorite foods. If you think these fats are just like any other, think
Trans fatty acids are dangerous, and can be deadly. It's important to know how to recognize and avoid these fats
that are such a pervasive part of our food supply.
Here are the answers to some of the most common questions about trans fats and what you need to know about trans fats.
What are Trans Fatty Acids?
Trans fatty acids, also called trans fats, are created by mixing hydrogen with vegetable oil. This process is
Hydrogenation creates a substance that is more solid than oil. This is beneficial for food production, but a
nightmare for your health.
Why are Trans Fats so Dangerous?
Trans fat can harm your health in two ways: It increases levels of bad cholesterol (LDLs) while simultaneously
lowering levels of good cholesterol (HDLs). This dangerous combination is a leading risk factor in heart
Unlike regular fats that get metabolized within 18 days, trans fats can linger in the body for almost two
Even small amounts of trans fats can be harmful, leading the North Carolina Chiropractic Journal to call them
"poison". They cause dangerous chemical reactions in the body, and are a major contributor to heart disease.
Trans fat has also been linked to obesity, cancer, diabetes, and weakened immune systems.
The American Heart Association recommends avoiding trans fat whenever possible, as this deadly
substance causes approximately 30,000 premature deaths every year.
Some experts have even called trans fats a "food-processing disaster", and have called for stricter labeling to
help consumers protect themselves.
Why are Trans Fats Still in Use?
From a food production point of view, trans fats are useful. They are more solid and longer-lasting than
Many processed foods contain trans fat because of its extended shelf life. Trans fat can also improve the
texture of foods, making them feel firmer and less greasy.
Which Foods Contain Trans Fats?
According to the Food & Drug Administration, trans fat is most commonly found in baked goods such as snack
cakes, doughnuts, cookies, pies, and crackers.
It is also found in many brands of margarine. Fried foods like potato chips and French fries contain trans fat,
as do some shortenings, salad dressings, and cereals.
Do Trans Fats go by Other Names?
Yes. If the label says "partially hydrogenated", you can bet the food contains trans fatty acids. Avoid foods
with ingredients like margarine, shortening, and partially hydrogenated vegetable oil.
How to Avoid Trans Fatty Acids
You can cut trans fats from your diet by avoiding junk foods and fried foods.
Cook your foods in olive oil, and never purchase hard sticks of margarine. There are plenty of margarine
alternatives that promote heart health, such as products made from yogurt or healthy oils.
If you do eat fried foods on occasion, choose only those which are cooked in pure canola oil or olive oil. Make
your own baked goods at home when you need a sweet treat; store-bought cookies can be 50% trans fat!
Now that you have the facts about trans fatty acids, you can see why they have so many health professionals in
Don't sacrifice your health for the sake of a longer-lasting cookie! Take steps to get trans fats out of your
diet, and enjoy the health benefits that follow. Learn more about weight loss tips and healthy snacks that you can eat in a good diet