Naturally-occurring trans fats are produced in the gut of some animals and foods made from these animals e. Artificial trans fats or trans fatty acids are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.
In November , the U. Trans fats are easy to use, inexpensive to produce and last a long time. Trans fats give foods a desirable taste and texture. Many restaurants and fast-food outlets use trans fats to deep-fry foods because oils with trans fats can be used many times in commercial fryers.
Several countries e. Eating trans fats increases your risk of developing heart disease and stroke. Before , very little was known about how trans fat can harm your health.
In the s, research began identifying the adverse health effects of trans fats. Based on these findings, FDA instituted labeling regulations for trans fat and consumption has decreased in the US in recent decades, however some individuals may consume high levels of trans fats based on their food choices.
Trans fats can be found in many foods — including fried foods like doughnuts, and baked goods including cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, and stick margarines and other spreads. You can determine the amount of trans fats in a particular packaged food by looking at the Nutrition Facts panel. Small amounts of trans fats occur naturally in some meat and dairy products, including beef, lamb and butterfat.
There have not been sufficient studies to determine whether these naturally occurring trans fats have the same bad effects on cholesterol levels as trans fats that have been industrially manufactured. The American Heart Association recommends cutting back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet and preparing lean meats and poultry without added saturated and trans fat. Read the Nutrition Facts panel on foods you buy at the store and, when eating out, ask what kind of oil foods are cooked in.
Replace the trans fats in your diet with monounsaturated or polyunsaturated fats. That would be about 4 to 6 grams amounting to 36 to 54 calories for a 2,calorie diet. Another recent review in the journal Lipids concluded that one would need to eat 4 percent of your total calories as manufactured trans fat to raise your bad cholesterol, and about 6 percent to lower your good cholesterol.
That said, this level is quite possible if you regularly eat a lot of fries, baked goods and deep-fried foods. Think about it -- a nice order of fries and a few cookies for a kid, and he's over the limit.
Definitely doable. Manufacturers are quickly finding substitutes for manufactured trans fat, but we're not out of the woods yet. The thing is, the best substitute for partially hydrogenated fat in food is either butter or some other saturated fat. Two reasons. First, with baked goods, you need a fat that will remain solid at room temperature.
Make a batch of cookies with corn oil and they'll drip like a faucet when they cool off. Second, for deep-frying, solid fats have a higher smoking point, so there's less risk of them bursting into flames at frying temperature.
Whether they sell deep-fried foods or packaged baked goods, most companies are switching to trans-free fats, even if that means they're likely just trading manufactured trans fat for saturated fat. As for the natural trans fats, like CLA, there seems to be no need to worry about them, at least not at this point, and they may even bring some benefits. Eat deep-fried foods only occasionally hint: occasionally is not every other day but more like once a week -- at most and in modest portions.
Read the nutrition facts panel on packaged goods. Aim for foods that say "0 grams trans fat. Read the ingredient label also. If it says "partially hydrogenated vegetable oil," at least make sure that the nutrition facts label says "0 grams trans fat.
Keep to single portions of baked goods; these foods are not usually overflowing with nutrition, so keep them as occasional foods either way. As for natural trans sources, don't sweat over them. This ban is being phased in and as of September all artificially produced trans fat will be removed from the food supply.
How will this affect our food supply and our health? Trans fats are a type of fat found in some foods. Artificial trans fat is made when hydrogen is added to a liquid vegetable oil to make it more solid.
Trans fats can be found in commercially baked and fried foods made with vegetable shortening, such as fries and donuts. Small amounts of naturally occurring trans fats can be found in some foods such as dairy products, beef and lamb, and some oils. Trans fats can increase your risk of heart disease. The food industry was given several years to voluntarily remove trans fats from products.
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