Guest Columnist
by Janet Dietz
Registered Dietitian
Learning about trans fats could save your life
If you're confused about which fats are good and which fats are bad, you're not alone. And now, there's one more to add to the mix: trans fats. But there's no doubt about it, trans fats are ones you should try to avoid.
What are trans fats?
Trans fats are vegetable oils that have been chemically changed by a process called hydrogenation. You'll find trans fats in hydrogenated margarines, vegetable shortening and food made from partially hydrogenated vegetable oils such as cookies, doughnuts, desserts, crackers and deep-fried foods. Trans fats were an advantage to the food industry because they extended the shelf life of food and made food taste better. But the truth is trans fats can do damage to the body.
After years of studies, the American Heart Association recently came out with the word that trans fats increase total and LDL (bad) cholesterol. This in turn increases fatty buildups in arteries, raising the risk of heart attack and stroke.
How do you know which foods have trans fats?
A new federal law will require food makers to list the trans fats count on all nutrition labels by 2006. If you're in the habit of checking food labels, you've probably noticed that many companies are already complying. The new labels will make it easier for you to avoid trans fats.
In the meantime, here are some tips from the American Heart Association:
- Use naturally occurring, unhydrogenated oil such as canola or olive oil when possible.
- Look for processed foods made with unhydrogenated oil rather than hydrogenated oil or saturated fat.
- Use margarine with no more than two grams of saturated fat per tablespoon and with liquid vegetable oil as the first ingredient. Choose soft (liquid or tub) margarine over hard, stick forms. The softer the margarine is, the less hydrogenated it is and the less trans fat it contains.
- Use margarine as a substitute for butter. Butter is rich in both saturated fat and cholesterol, which contributes to build up in artery walls and leads to an increased risk of heart attack and stroke. Most margarine is made from vegetable fat and contains no dietary cholesterol.
To learn more, visit meritcare.com (keyword: fats) or call MeritCare Nutrition Services at (701) 234-5884 or (800) 437-4010.
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