Trans Fats are a type of dietary fat, and of all the fats, Trans Fats are the worst for our health. Too much Trans Fats in our diets increases our risk of heart disease and other health related problems.
Trans Fats are made when liquid oils are turned into solid fats, like shortening or margarine. These are called partially-hydrogenated oils (PHOs). Shortening, not a common term in South Africa, is similar to margarine, only difference being they are completely flavourless. In South Africa, anything that is not butter is usually called margarine. Shortening and margarine are both made with vegetable oil. Butter and margarine usually contain 70 to 80% fat and 30 to 20% water, which makes for a softer and more spreadable consistency. Shortening, being 100% fat, is mostly used in baking, is very high in calories, and contains no carbs or protein with very few vitamins and minerals.
Because of the health risks from Trans Fats, the United States Food and Drug Administration (FDA) has banned food manufacturers from adding PHOs to foods.
The food industry has greatly reduced the use of Trans Fats in recent years, yet this type of fat may still be found in many fried, packaged, or processed food like:
- Anything fried and battered
- Shortening and stick margarine
- Commercially baked cakes, pies, and cookies
- Refrigerated dough
Animal foods like red meats and dairy contain small amounts of Trans Fast, but they aren’t cause for concern in their natural form. Most Trans Fats are artificially made and occur in processed foods.
Trans Fats and Your Health
The human body does not need or benefit from Trans Fats, so consuming them can increase your risk to health problems.
Cardiovascular risks:
- Trans Fats raises our LDL (bad) cholesterol
- Trans Fats lowers our HDL (good) cholesterol
- High LDL along with low HDL levels can cause cholesterol to build up in our arteries, which increases our risk for heart diseases and strokes
Weight gain and diabetes risk:
- Many high-fat foods such as baked goods and fried foods contain high levels of Trans Fats
- Like all fats, Trans Fat contains 9 calories per gram. Consuming a lot of fat can lead to weight gain, and excess weight increases our risk for diabetes, heart diseases, and other health problems
Trans Fats and How Much
As the human body doesn’t need Trans Fats, its best to avoid them totally or consume as little as possible.
Her are some recommendations as per the 2020 – 2025 Dietary Guidelines for Americans:
- You should get no more than 25% to 30% of your daily calories from fats.
- You should limit saturated fat to less than 10% of your daily calories.
- You should use food labels to select foods with no Trans Fats whenever possible.
Trans Fats and Food Labels
Most packaged food have nutrition labels on that include fat content. Food makers are supposed to have these labels on them, however in South Africa they are not yet mandatory. These food labels or supplemental labels should state the Trans Fats contained in the products. Reading the food labels can help us keep track of how much Trans Fats we’re consuming.
- Check the total fat in one serving
- Look closely at the amount of Trans Fats in a serving.
- Look for the words “partially hydrogenated” in the ingredient list. It means oils have been turned to solids and Trans Fats. Manufacturers can show 0 grams of Trans Fats if there are less than 5 grams per serving; often a small serving size shows 0 grams of Trans Fats, but it might still be in there. If there are multiple servings in a package, then the whole package may contain several grams of Trans Fats.
- When tracking Trans Fats, make sure to count the number of servings we eat in one sitting.
- Many fast-food restaurants use solid oils with Trans Fats for frying. Often, they provide nutrition information on their menus. If they don’t, ask your server or they may have it on their website.
Trans Fats and Making Healthier Food Choices
Trans Fats are found in many processed and packaged foods. Note that these foods are often low in nutrients and have extra calories from both fats and sugars, like:
- Cookies, pies, cakes, biscuits, sweet rolls, and donuts
- Breads and crackers
- Frozen foods, such as frozen dinners, pizza, ice cream, frozen yogurt, milkshakes, and pudding
- Snack foods
- Fast food
- Solid fats, such as shortening and margarine
- Non-dairy creamer
All packaged foods don’t contain Trans Fats, it depends on the ingredients and methods used in production. That is why we should read the food labels on the packaging to determine if they contain any Trans Fats.
While it is acceptable to treat ourselves to high-fat foods occasionally, it is best to avoid foods containing Trans Fats completely. We can cut Trans Fats by substituting the less nutritious foods with healthier options. Replace foods high in Trans Fats and saturated fats that have polyunsaturated and monosaturated fats.
Here are some tips on how to get started:
- Try using safflower or olive oil instead of butter, shortening, and other solid fats
- Switch from solid margarine to soft margarine
- Ask what type of fats foods are cooked in when eating out at restaurants
- Avoid fried, packaged, and processed foods
- Replace meats with skinless chicken or fish a few days a week
- Replace whole-fat dairy with low-fat or non-fat milk, yoghurt, and cheese
Munchies4U does not provide professional dietary advice. If you or someone you care for has special dietary requirements, medical needs or an eating disorder, please seek advice from a registered healthcare professional.
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