And why is trans fat so dangerous, anyway?
A guide to trans fat for the rest of us.
Trans fats have been in the news a lot lately. Unfortunately, the articles about them are usually accompanied by either a lot of political posturing... OR by a slew of multi-syllabic, scientific words. This page is a layman's guide to trans fats and offers simple tips to include healthier fat and oil in your diet.
Trans fats have been in the news a lot lately. Unfortunately, the articles about them are usually accompanied by either a lot of political posturing... OR by a slew of multi-syllabic, scientific words. This page is a layman's guide to trans fats and offers simple tips to include healthier fat and oil in your diet.
What are Trans Fats?
The Basics of Trans Fats
Trans fat is a kind of fat that has been chemically altered. It is usually found in "solid" fats such as shortening and comes from a process called "partial hydrogenation."Basically, this process makes the fat easier to handle and extends its shelf life. So, why is this dangerous? Well, the same process that makes it solid, makes more of the bad (LDL) cholesterol in your system, causing plaque to stick to the artery walls inside your body. So, when you eat foods with trans fat, it is just as bad -- if not worse -- for you than eating saturated fat (the kind found in butter). Yes, that's right, the vegetable shortening is worse for you than butter.
So, what it comes down to is your body doesn't nutritionally need any trans fat, and your food can taste delicious and be healthier without it. This is why many people now are seeking to ban trans fats in their personal diets and through legislative change in the restaurants where they eat.
Should the government regulate trans fats?
There's been a lot of buzz about outlawing trans fat in restaurants, baked goods and on-the-shelf food products. But, should the government really get involved in this or should people make their own choices about what they consume?
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Massachusetts Trans Fat Law
June 2008: Is MA going to be the first state to outright ban the use of trans fats?
This week, the Massachussetts House voted for an initial approval of a trans fat bad by 114 to 34. Before it becomes law, it will need a second house vote as well as state senate approval.
Although some cities have banned trans fats, this could make MA the first state to do so.
Although some cities have banned trans fats, this could make MA the first state to do so.
All Natural Cake Mixes
Looking for a cake mix without artificial ingredients
Cake mix seems like it should be simple and harmless, right? Next time you are at the grocery store, take a look at the ingredient label of most mainstream cake mixes. Not only do they have partially hydrogenated oils (yes, that is trans fat) they are filled with artificial flavors, colorants, fillers and preservatives.Want ease of preparation without the junk? Try the new cake and frosting mixes from Naturally Nora - they use all natural ingredients and still taste great. Read reviews of Naturally Nora cake mix and Naturally Nora frosting mix.
McDonalds finally bans trans fat
Trans fat free McDonald's French Fries
McDonald's has finally done it. We are pleased to announce that McDonald's French Fries are now trans fat free. The fast food chain has released their healthier fries to the world and has also announced that their baked goods and other products will be free of unhealthy trans fats by the end of 2008. Still not the healthiest place to eat, but definitely progress...
Baked Goods and Trans Fat
Bakery and Restaurant Baked Goods Hidden Dangers
As you walk the aisles of the grocery store, you probably see "O grams trans fat" on a lot of the packaged snack and dessert foods you purchase. While this trend is good, many of the trans fat dangers are hidden on unpackaged baked goods. Items at the grocery store bakery counter and at your favorite bakery, donut shop or pie store may still use trans fat laden shortening or margarine products. Because these items have longer shelf life, and the bakers aren't required to label their products with nutrition information, this trans fat is virtually hidden from the consumer. Remember to ask the baker what ingredients are used in your favorite baked goods and icings before you eat them next time! Reviews of trans fat free cheesecake and frozen cookie dough
Desserts of Distinction
We recently had the pleasure of testing some revamped and new recipes from the folks at Desserts of Distinction. Check out or reviews of their cheesecake (several varieties including no sugar added) and their cookie dough . Enjoy. Maruchan Ramen Soup Trans Fat Content
You may be surprised to learn that Ramen noodles have fat at all -- they're just pasta, right? Well, not exactly. A one cup serving of Maruchan Raman Soup (chicken flavor) has 290 calories and 7 grams of fat. Yup! That is 21% fat in your ramen. Of the fat, half of it is heart un-healthy saturated fat, but there are zero grams of trans fat in it. So for an occasional small portion, Maruchan Ramen isn't too bad and it doesn't tilt the trans fat scale. But, I wouldn't make it a regular part of your diet.
Does zero grams mean no trans fat?
Trans fat labeling 101
While many companies are reducing or removing trans fats from their food products, others are taking advantage of the trans fat loophole in U.S. food labeling laws. Loophole? Absolutely.
If a product has less than .5 grams of trans fat per serving, the manufacturer can claim it has zero grams of transfat. For this reason, anyone trying to truly eliminate trans fat must read the ingredients on the label, in addition to the trans fat disclosures. Look for the words "partially hydrogenated." If the ingredients include those words, the product has some amount of trans fat, even if it says 0 grams on the label - it is just a small enough amount that the company doesn't have to disclose it.
Of course, these small amounts of trans fat are far less harmful than the large ones in other foods. So, you may decide to eat foods with small amounts of partially hydrogenated oil. Just remember to factor this in to the balance of your healthy diet.
If a product has less than .5 grams of trans fat per serving, the manufacturer can claim it has zero grams of transfat. For this reason, anyone trying to truly eliminate trans fat must read the ingredients on the label, in addition to the trans fat disclosures. Look for the words "partially hydrogenated." If the ingredients include those words, the product has some amount of trans fat, even if it says 0 grams on the label - it is just a small enough amount that the company doesn't have to disclose it.
Of course, these small amounts of trans fat are far less harmful than the large ones in other foods. So, you may decide to eat foods with small amounts of partially hydrogenated oil. Just remember to factor this in to the balance of your healthy diet.
Best Trans Fat Free Cooking Oils
What are the disadvantages and advantages of each of the available cooking oils that don't offer trans fat?
- Rice Bran Oil
- A review of California Rice Bran oil - high cooking temperature and mild flavor.
- Soybean Oil
- Is soybean oil right for your cooking needs?
- Olive Oil
- Extra Virgin Olive Oil continues to be one of the best options for most trans fat free cooking.
- Flax Seed Oil
- While not ideal for many cooking tasks, Flax seed oil offers valuable omega 3s.
- Sunflower oil
- Sunflower oil is a reasonable alternative.
- Corn oil
- Nutrition information for corn oil from the folks at Mazola.
- Canola Oil
- Nutrition information on canola oil.
Trans Fat Resources from Amazon
Books about trans fat and healthy eating
If you want more in depth information on trans fats and healthy eating, check out these books from Amazon.
Eat This, Not That! Thousands of Simple Food Swaps that Can Save You 10, 20, 30 Pounds--or More!
Amazon Price: $11.97 (as of 07/04/2009) 
Please Don't Eat the Wallpaper!: The Teenager's Guide to Avoiding Trans Fats, Enriched Wheat and High Fructose Corn Syrup
Amazon Price: $9.56 (as of 07/04/2009)
Trans Fats: the Hidden Killer in our Food
Amazon Price: $6.99 (as of 07/04/2009)
Trans fat debate video
CNN on the trans fat bans
Should the government regulate whether there is trans fat in your fast food?
Mediterranean diet features good oils
and no trans fat
Part of why a Mediterranean diet is considered healthy is its reliance on healthy oils like olive oil and other fat found in nuts and seeds. These unprocessed or little processed oils are better for the body and can actually lower cholesterol, aiding in heart health. Check out some of these books on eating a Mediterranean diet.
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akanksha wrote
i think you must provide a clear picture about the food to be eaten and what is trans fat free....
Posted June 16, 2008
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I am a writer and editor with a passion for gourmet cooking and a desire to eat a healthy, trans fat free diet. Oh ya, did I mention I'm obsessed with... (more)
