How do trans fats affect my health?
Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.
Why did trans fats become so popular if they have such bad health effects?
Before 1990, very little was known about how trans fat can harm your health.
In the 1990s, research began identifying the adverse health effects of trans fats.
How much trans fat can I eat in a day?
The American Heart Association recommends limiting the amount of trans fats you eat to less than 1 percent of your total daily calories. That means if you need 2,000 calories a day, no more than 20 of those calories should come from trans fats. That’s less than 2 grams of trans fats a day. Given the amount of naturally occurring trans fats you probably eat every day,
this leaves virtually no room at all for industrially manufactured trans fats.
For years, only true diet detectives knew whether a particular food contained trans fat. This phantom fat—the worst fat for the heart, blood vessels, and rest of the body—was found in thousands of foods. But only people who knew that the code phrases “partially hydrogenated vegetable oil” and “vegetable shortening” meant that trans fat lurked in the food were aware of its presence. Now, at least for foods with food labels, anyone can tell. Since January 1, 2006, the U.S. has required that trans fat must be listed on food labels along with other bad fats (saturated fats) and good ones (unsaturated fats).
... Of course,
many foods don’t come with labels, such as foods sold in bakeries, cafeterias, schools, and restaurants. Because consumers cannot tell whether these unlabeled foods contain trans fats—and, in turn, cannot make the choice to avoid trans fat-laden foods—many cities and states have passed or are considering laws to eliminate trans fats in these foods. California’s governor recently signed legislation to phase out trans fats from restaurants by 2010 and from baked goods by 2011, the first state in the nation to do so. New York City became the largest city in the nation to require its restaurants, cafeterias, and schools to go trans free (the city has a “Trans Fat Help Center” to help food professionals comply), and other cities and towns, such as Boston, are following its lead.
The shift follows the growing realization that trans fats are even worse for the heart and blood vessels than saturated fats.
Commercial baked goods — such as crackers, cookies and cakes — and many fried foods, such as doughnuts and french fries — may contain trans fats. Shortenings and some margarines can be high in trans fat.
Trans fat used to be more common, but in recent years food manufacturers have used it less because of concerns over the health effects of trans fat. Food manufacturers in the United States and many other countries list the trans fat content on nutrition labels.
However, you should be aware of
what nutritional labels really mean when it comes to trans fat. For example, in the United States if a food has less than 0.5 grams of trans fat per serving,
the food label can read 0 grams trans fat. Though that's a small amount of trans fat, if you eat multiple servings of foods with less than 0.5 grams of trans fat, you could exceed recommended limits.
How do you know whether food contains trans fat? Look for the words "partially hydrogenated" vegetable oil. That's another term for trans fat.
... It sounds counterintuitive, but "fully" or "completely" hydrogenated oil doesn't contain trans fat. Unlike partially hydrogenated oil, the process used to make fully or completely hydrogenated oil doesn't result in trans-fatty acids. However, if the label says just "hydrogenated" vegetable oil, it could mean the oil contains some trans fat.
Still waiting for anyone to make the pro-trans fat case.
So is the FDA.