The Food Philosopher

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What's All the Fuss about Trans Fats?

Food manufacturers must list trans fat on the nutrition label of their products as of January 1, 2006.

What is a trans fat?

Trans fat (also known as Trans Fatty Acids) forms when liquid oil is changed into a solid fat, for example when a vegetable oil is made into margarine or shortening. The process is called hydrogenation. Manufacturers prefer to use hydrogenated fats instead of liquid oils because

they are more solid, which is important to the moisture and texture of baked goods;
they have a higher melting point, which allows them to be used at high temperatures for frying (improves browning and crispness of fried foods);
they have a longer shelf life, which helps stabilize flavors.

What foods contain trans fat?

Trans fat can be found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods (such as potato and corn chips), fried foods, baked goods (such as donuts and cakes), and other processed food made with partially hydrogenated vegetable oils. Small amounts of naturally occurring trans fat can be found in some animal proteins, such as butter, milk products, cheese, beef, and lamb.

What is the role of fat in the diet?

Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E, and K and carotenoids. Both animal and plant-derived food products contain fat, and when eaten in moderation, fat is important for proper growth, development, and maintenance of good health. As a food ingredient, fat provides taste, consistency, and stability and helps us feel full. In addition, parents should be aware that fats are especially important source of calories and nutrients for infants and toddlers, who have the highest energy needs per unit of body weight of any age group.

Are all fats the same?

No. While unsaturated fats (monosaturated and polysaturated from plant and seafood sources) are beneficial when consumed in moderation, saturated fat and trans fat are not. Saturated fat and trans fat raise "bad" LDL (low density lipoprotein) cholesterol. Researchers also think that trans fat may have a negative effect on our immune function, reproduction and lactation. There is also a concern that the current dietary level of trans fat in our diet is partly associated with the following chronic diseases: heart disease, cancer, diabetes and obesity.

Do saturated and trans fat affect the blood cholesterol in different ways?

Yes. Like saturated fats, trans fat also raises the bad "LDL" cholesterol in the blood. But unlike saturated fat, trans fat lowers the "good" HDL ( high density lipoprotein) cholesterol in the blood. Elevated LDL cholesterol increases the risk of developing coronary heart disease.

How will the nutrition label be different?

The FDA requires that the amount of trans fat in a serving be listed on a separate line under saturated fat on the Nutrition Fact panel of the food label. However, trans fat does not have to be listed if the total fat in a food is less than 0.5 gram per serving and no claims are made about fat, fatty acids or cholesterol content.

What are the public health benefits and costs of the trans fat new labeling law?

The FDA estimates that three years from the effective date, January 6, 2006, trans fat labeling would annually prevent from 600 to 1200 heart attacks and save 250-500 lives. Based on this estimate, the rule will realize a cost savings of $900 million to $1.8 billion per year in medical costs, lost productivity, and pain and suffering.

The FDA estimates that industry will incur a one time cost of approximately $140 to $250 million. These costs include: determining the amount of trans fat in the food products, relabeling the Nutrition Facts panel to add trans fat, and reformulating voluntarily to decrease the amount of trans fat.

How can you lower the intake of trans fat in your diet?

Read the nutrition label. Check the Nutrition Facts panel to compare foods and choose foods lower in saturated fat, trans fat, and cholesterol.
Limit the amount of processed food you eat because they are a major source of hidden trans fat.
Choose alternative fats such as olive, canola, soybean, sunflower and corn oils, nuts, and fish containing omega-3 fatty acids like wild salmon, mackerel and sardines.
If you use margarine, choose a soft tub or spray margarine.
Limit foods high in cholesterol such as liver and other organ meats, egg yolks, and full-fat dairy products, like whole milk.
Choose foods low in saturated fat such as fat free or 1% dairy products, lean meats, fish, skinless poultry, whole grains foods, and fruit and vegetables.

Where can I get more detailed information?

U.S. Food and Drug Administration website.