Trans fat is a type of dietary fat that can be dangerous for your health in excess. Eating a high-trans-fat diet may increase the risk of heart disease and other chronic illnesses like type 2 diabetes.
Some animal products naturally have trace amounts of trans fats. In contrast, the most prominent trans fat sources are baked goods, fried foods, and shortening. Here’s more about popular trans fats foods.
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Trans fat is a type of dietary fat. Fat is an essential part of your diet that gives you energy. For example, your body burns carbs during physical activity, but after 20 minutes, it starts burning fats. Although you need to eat fats, some fats—including trans fat—can be harmful.
Trans fats occur naturally in some animal products. Trans fats also include partially hydrogenated oils (PHOs), or vegetable oils that have become solid fats. Known as hydrogenation, food manufacturers use that process to keep foods fresh.
Research has found that trans fats have harmful effects on health, including:
Activates apoptosis, or programmed cell death
Boosts LDL (“bad”) cholesterol
Causes inflammation
Lowers HDL (“good”) cholesterol
Increases the risk of atherosclerosis, or built-up fat and cholesterol in the arteries
High LDL and low HDL cholesterol are risk factors for heart disease, the leading cause of death in the United States. The Food and Drug Administration (FDA) has advised removing trans fats and PHOs from your diet to protect against heart disease, including heart attack.
For the most part, food manufacturers and restaurants have eliminated trans fats due to their harmful effects. Still, you may find PHOs in a variety of foods.
You can help lower your risk of heart disease by reducing or eliminating your intake of the following foods. Regularly talk to a healthcare provider about your cholesterol levels and how to build a heart-healthy diet.
1. Any Fried or Battered Foods
Many restaurants use PHOs to make fried and battered foods. For example, many restaurants may use trans-fat-containing oils to fry chicken. Those oils are inexpensive options that improve the dish’s taste and texture.
Not frying food in PHOs can significantly reduce the amount of trans fat in on-the-go foods. Still, some restaurants have products that have trans fat listed on their nutrition labels.
2. Baked Goods
Various baked products may contain trans fat. Some examples include:
Biscuits and breadCakes, cupcakes, and muffinsCookies and browniesPiesSweet rolls, like cinnamon rolls
3. Baking Ingredients
Like baked goods, many ingredients you use for baking can include trans fats, such as:
4. Breakfast Foods
Some pancake and waffle mixes may contain PHOs. Many popular brands have none, but checking the nutrition label does not hurt. You may still spot some PHO high on the ingredients list.
Some breakfast sandwiches served on biscuits at restaurants can have up to 6g of trans fat. At the grocery store, frozen sandwiches may include small amounts of trans fat per serving.
5. Frozen Foods
Frozen foods are likely to contain trans fat not just to make the foods more stable but to give them a fatty feel in your mouth. Not all frozen foods are problematic, though. For example, frozen fish and frozen vegetables can make wonderfully nutritious meals.
Also, specific ice cream flavors can contain up to 0.5g of trans fat per serving. The telltale listing of PHOs will be missing if you read the ingredients list.
6. Meat Products
Beef can contain natural trans fat. Some chains have removed PHOs from their fried foods. Still, some burgers served at restaurants contain significant levels of trans fat. You will find trans fat in products like:
Beef sausagesCanned or frozen beef chiliFrozen burgersGround beefHot dogsMeat sticks
7. Non-Dairy Creamers
Non-dairy creamers may be a regular part of your morning if you are a coffee lover. Over time, those creamers can add trans fat to your diet.
The ingredients listed on some creamers may include 0g of trans fat per serving. Yet, PHOs may be the second or third ingredient listed, meaning they’re one of the top ingredients. Those oils can add up if you drink multiple servings of coffee daily.
8. Snacks
Some crackers may not list any trans fat on their nutrition labels. Still, some varieties contain partially hydrogenated cottonseed oil in their nutrition labels. Even that small amount will add up if you eat more than a few.
Popcorn is a healthy snack that provides a serving of whole grains. Add toppings in moderation. Many microwave popcorns may contain some amounts of trans fat. Even organic brands of popcorn may have some trans fat.
Always check the label if you are in doubt to avoid excess trans fat consumption. Manufacturers must list the trans fat content of foods. However, know that companies can round down and put “zero grams” on their nutrition labels if their product has less than 0.5g of trans fat per serving.
Additionally, nutritional information might be challenging to find for small and local restaurants. One way to locate trans fat content is to look at the establishment’s website to see what oil they use. Then, you can ask when you get to the restaurant if that content is not listed.
Changes you can make to your diet to reduce trans fats include:
Eating plant-based meals and snacksLimiting foods with naturally occurring trans fatsOpting for low trans fat toppings for desserts like cakes and cupcakes
Various foods—such as some breakfast foods, meat products, and non-dairy creamers—can be trans fat sources. One of the best ways to avoid trans fats is to check the nutrition labels on what you pick up from the grocery store. Read the ingredient list to see if a product contains PHOs, which contain trans fats. Also, check restaurant websites or ask what frying oils they use if you plan to eat out.