Trans Fat - Do You Know What Foods Not To Eat?

Health and Fitness tips from Independent Beachbody coach, Pittsburgh personal trainer and life coach, Jackie Omotalade, The First Lady of Fitness, Fashion, and Fun:

Did you know that according to a recent report, 92 percent of Americans know they should avoid trans fat, but only 21 percent can name three sources?

Trans fat is the common name for a type of unsaturated fat with trans-isomer fatty acid(s). Trans fats may be monounsaturated or polyunsaturated.

In a nutshell, trans fat is made when a manufacturer adds hydrogen to vegetable oil--a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.

Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in some animal-based foods.

Trans fat, like saturated fat and dietary cholesterol, raises the LDL cholesterol (Low-density lipoprotein, or LDL, is known as “bad” cholesterol) that increases your risk for coronary heart disease (CHD). Americans consume on average 4 to 5 times as much saturated fat as trans fat in their diets.

Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly.

Major Food Sources of Trans Fat for American Adults

(Average Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories)
40%

cakes, cookies, crackers, pies, bread, etc.
21%

animal products
17%

margarine
8%

fried potatoes
5%

potato chips, corn chips, popcorn
4%

household shortening
3%

salad dressing
1%

breakfast cereal
1%

candy

Data based on FDA’s economic analysis for the final trans fatty acid labeling rule, "Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, and Health Claims" (July 11, 2003)