Unlike other fats, most trans fatty acids are formed when liquid oils are turned into solid fats, such as in shortening and solid margarine. However, there are small amounts of trans fatty acids naturally in some foods, especially those of animal origin.
Advertisements
Essentially, trans fatty acids appear when hydrogen is added to vegetable oils, a process called hydrogenation. Hydrogenation delays shelf life and keeps the taste of foods containing these fats stable.
Trans fatty acids , such as saturated fat and dietary cholesterol raise LDL cholesterol (“bad” cholesterol) which increases the risk of CHD. Americans on average consume 4 to 5 times more saturated fat than trans fatty acids in their diet.
Although saturated fats are primarily responsible for raising LDL in the diet, trans fatty acids and dietary cholesterol contribute significantly on their own.
Trans fatty acids are normally found in foods processed with partially hydrogenated vegetable oils, such as shortening, some margarines, (especially those of a more solid consistency), crackers, candies, snacks, fried and baked foods.
Where are trans fatty acids found ?
Shortening, some margarines, toast, cookies, snacks, and some other foods that are fried or made with partially hydrogenated oils.
All Fats Are The Same?
No way. Fats are the body’s main source of energy, and they aid in the absorption of vitamins A, D, E, K, and carotenes. Foods of both plant and animal origin contain fats, which, consumed in moderation, are important for proper growth, and the development and maintenance of good health. As a food ingredient, fats provide flavor, consistency, stability and help us feel satisfied. Additionally, parents should know that fat is an especially important source of calories and nutrients for young children (up to 2 years of age), who have the highest energy requirements per unit of weight of all age groups. age.
Advertisements
Saturated fats and trans fatty acids raise the levels of LDL (“bad”) cholesterol in the blood, increasing the risk of heart disease. Dietary cholesterol also contributes to the development of heart disease. Unsaturated fats such as monounsaturated and polyunsaturated do not raise LDL cholesterol and are beneficial if eaten in moderation. It is therefore advisable to choose foods low in saturated fat, trans fatty acids , and cholesterol, as part of a healthy diet.
What can I do about saturated fat, trans fatty acids, and cholesterol?
When selecting your foods, look at the Nutrition Facts table and choose those that are low in saturated fat, trans fatty acids, and cholesterol. Health experts recommend keeping your intake of these nutrients as low as possible while eating a nutritionally adequate diet. However, in the opinion of these same experts, it is not practical to try to eliminate these components from our diet completely, since in an ordinary diet they do exist inevitably.
Where do trans fatty acids appear on the food label?
Consumers will be able to find trans fatty acids in the Nutrition Facts list directly under the Saturated Fat line. Although some foods already include trans fatty acids on their labels, by January 2006, all food manufacturers must include them on their product lists.
Advertisements
How to Compare the Label Data?
With the addition of trans fatty acids to the Nutrition Facts table, it will be possible to reflect on your decisions about the foods you eat by comparing labels. The following labels illustrate Total Fat, Saturated Fat, Trans Fatty Acid and Cholesterol contents per serving of the foods compared.
Don’t assume that like products must be the same. Be sure to check the Nutrition Facts panel (NFP) and when comparing products, as similar foods can vary greatly in calorie content, serving size and number of calories in the package. When you are used to always buying the same product, check the NFP frequently, as the ingredients may change without prior notice, modifying the information in the NFP.
Advertisements
How Can I Use The Right Decision Labels For My Heart Health When Choosing My Foods?
The Nutrition Facts table can help you choose foods that are low in Saturated Fat, Trans Fatty Acids, and cholesterol. To reduce your intake of Saturated Fat, Trans Fatty Acids and cholesterol, compare similar foods and choose those with a lower amount of saturated fat and trans fatty acids , and a lower amount of cholesterol.
Dietary Supplements Contain Trans Fatty Acids ?
Would you be surprised to learn that some dietary supplements contain trans fatty acids in partially hydrogenated vegetable oil, as well as fat and cholesterol? Well it’s true. In compliance with the new FDA labeling requirement, if a dietary supplement contains a reportable amount of trans fatty acids or saturated fat, on the order of 0.5 grams or more, its manufacturers must list the amounts on its label on the label. of Supplementary Data. Some dietary supplements that may contain trans fatty acids and cholesterol include nutrition and energy bars.
Practical Tips for Consumers!
Here are some tips that you can practice every day to keep your intake of saturated fat, trans fatty acids, and cholesterol low by eating a nutritionally adequate diet.
- Check the Nutrition Facts Chart to compare foods as servings are generally consistent with similar types of food. Choose foods that are lower in saturated fat, transfatty acids, and cholesterol. For saturated fat and cholesterol, use the Quick Guide for% DV: 5% DV or less is low, 20% DV or more is high. (Remember, there is no% DV for trans fatty acids .)
- Choose Alternative Fats. such as mono and polyunsaturated oils as a replacement for saturated fat and transfatty acids in your diet. These fats do not raise LDL (“bad”) cholesterol levels and have health benefits when eaten in moderation.
Olive and canola oils are examples of sources of monounsaturated fats. Soybean, corn, sunflower, and nut and fish oils are examples of sources of polyunsaturated fats.
- Prefer Vegetable Oils (except coconut and food palm) and Soft Margarines (liquid, canned, or aerosol) as they contain lower amounts of saturated fats, transfatty acids and cholesterol than vegetable shortening, solid margarines and animal fats. including butter.
- Consider the Fish. Most fish are lower than meat in saturated fat. Some fish, such as mackerel, sardines and salmon, contain omega-3 fatty acids, which are being studied to see if they offer protection against heart disease.
- Choose Lean Meats, such as poultry, (skinless and not fried), lean beef and pork (remove visible fat, not fried).
- Ask Before You Order, When You Eat Out. A good tip to remember is to ask what kind of fats are used in the preparation of the food you order or eat out.
- Watch the Calories. Do not be fooled! Fats are high in calories. All fat sources contain 9 calories per gram, making them the most concentrated. By comparison, carbohydrates and calories have only 4 calories per gram.
- There are two things consumers can do to ensure that they are keeping their intake of saturated fat, trans fatty acids, and cholesterol low:
- Pay attention to the Nutrition Facts table. Choose foods low in the sum total of saturated fat and trans fatty acids and low in cholesterol as part of a nutritionally adequate diet.
- When possible, alternately substitute fats that are high in mono and polyunsaturated fats such as olive, canola, soy, and corn oil.
