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Avoiding trans fat
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New York City Department of Health Poster/Wikipedia
The health conscious consumer is well aware of the need to eliminate trans fat from their diet. Trans fats, for those who do not know are liquid fats that are processed to make them more spreadable and increase their shelf life. Some trans fat occurs naturally in meat and dairy products. These fats do not seem to have the same impact on health as industrial trans fat. Industrial trans fats are added during the manufacturing process can account for as much as 3% of an adult's daily caloric intake. Studies have shown that an increase in trans fats have a direct link to increased heart disease. Currently, the recommended daily intake of trans fat is less than 2 grams for the average adult.
Fortunately, manufacturers have been working to eliminate or lessen their use of partially hydrogenated oil. Fast food chains have stopped cooking with partially hydrogenated oil and some cities have moved to ban trans fat in an effort to improve public health.
Despite the cooperation of the food industry, consumers may still be consuming more trans fat than they realize. According to Karen Collins, MS, RN, CDN of the American Institute of Cancer Research, many Americans may be consuming more than the recommended amount of trans fat by being unaware of these pitfalls.
1. Trans fat comes from more sources than you realize. Many Americans think that trans fat comes from margarine and shortening. Other items like microwave popcorn and snack cakes contain trans fat. When dining out, even if food is prepared in zero trans fat oil, there food may still contain trans fat if it was pre-cooked.
2."Zero trans fat" does not mean zero. According to U.S. guidelines, food can be listed as "zero trans fat" if it contains less than 0.05 grams of trans fat. Many people will over indulge in a food that has "zero trans fat". If you eat two products that contain 0.04 grams of trans fat, you have gone over the recommended daily amount of trans fat.
3. Manufacturers may substitute tropical oil, like palm oil for trans fat. While these are better, they are not ideal. This is especially true with oils that are used for baking.
Avoiding as many sources of trans fat as possible is the best way to ensure heart health. Select olive oil or canola and limit commercially prepared baked goods. Not only will you limit your intake of trans fat, you will be giving your diet a healthy boost as well.
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