What are Trans Fats?

This question was recently posed to one of our diabetes health care professionals. Below is an excerpt from their answer. To see additional questions and answers about meal planning and nutrition and more, please visit our Ask The Expert section.

The Good, Bad, and Ugly Side of Trans Fat

It seems that every day there is a new food to worry about. One of the latest is trans fatty acids or trans fat. This is a type of fat that begins life as polyunsaturated, liquid oil — usually soybean, cottonseed, or corn. The oil is chemically treated, or hydrogenated, to become hard or saturated. Why would anyone want to do such a thing? For starters, to cut costs and to extend the shelf life of some foods.

Is this a new discovery?

Actually, the process of hydrogenation is not a new one. It was first patented in 1903 and has been used increasingly since that time. With the introduction of Crisco in 1911, Americans began to use trans fat as a less expensive and more stable alternative to butter. In addition, trans fat extends the shelf life of commercially prepared foods, such as, bakery goods, breakfast cereals, health/ energy bars, microwave popcorn, and some frozen foods.

Where are trans fats found?

The FDA estimates that trans fat is in 40% of the food on grocery store shelves. Trans fat is also ideal for deep fat frying; it withstands high temperatures without breaking down or becoming rancid, and can be reused. So, you guessed it: Trans fat is the fat of choice by many restaurants. Even if you think you are safe from trans fat by staying at home and not eating out, forget it. Take a look at some of the food labels in your cupboard. Scan the list of ingredients for ‘partially hydrogenated oil’. There it is! The higher it is listed in the ingredient list, the more there is in the food. As of January 2006 all food labels must carry a listing of trans fat grams in the nutrition labeling. It is listed under the category of Total Fat.

What about safety and labeling?

There is no known safe level of trans fat; therefore, a % Daily Value on the food label will not be listed. The Institute of Medicine recommends that consumption of trans fat should be as low as possible.

Why so much emphasis now on trans fats?

If trans fats have been around for so long, why are we suddenly so worried about them? In the U.S. our diets have progressively increased in total fat, along with it trans fat. Trans fat has a nasty tendency to increase the body’s LDL-cholesterol (bad/ ‘L’ousy cholesterol) which in turn increases the risk of heart disease. Dietary trans fats are incorporated in platelets and adipocytes (fat cells). Trans fat containing platelets are more rigid and have a tendency to block arteries. The trans fat content in the body’s fat stores reflects the amount of trans fat in the diet. Couple this with the propensity to sit around more than our ancestors at the turn of the century or even mid 20th century and you have a recipe gone bad. Harvard nutrition expert, Walter Willett, believes that trans fat is more dangerous than saturated fat. In a 2002 American Heart Association study, food cooked in trans fat clogged arteries faster than saturated animal fat. While it can be argued that one type of fat is better than another type, the focus of a heart healthy diet remains the reduction of TOTAL FAT.

What about the effect of trans fat on diabetes?

At present, there are only a few studies on trans fat and diabetes.

People with diabetes are at a higher risk for heart disease; therefore, it seems prudent for people with diabetes to heed recommendations to reduce total fat intake, especially trans fat.

Become a trans fat detective

While it may be unrealistic to avoid packaged foods and restaurants, there are some steps you can take to reduce dietary trans fat. Become a trans fat label reading detective and compare brands. Industries will respond to consumer pressure. A prime example is McDonald’s promise to switch from trans fat cooking oil as well as Nabisco’s Oreos made without trans fat. Since 2006, food manufactures must divulge the amount of trans fat in their products; this has led them to look for alternatives.

Start NOW

Instead of relying on food manufacturers to make healthier choices, you can start at home. There are trans fat free recipes for foods traditionally made with trans fat. Remember, you are what you eat so start making some better food choices in the future!

 

Important Notice: Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or treatment by a trained professional. You should always consult your physician about any health care questions you may have, especially before trying a new medication, diet, fitness program, or approach to health care issues.

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