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 Sure, everybody’s heard of trans fats these days. And we know they’re bad for us. But do we really know why? How do we spot foods with trans fats? What can we do to avoid them? What if we’ve already eaten enough trans fat rich foods to put ourselves at risk? Are there any alternative remedies that can help?
A Brief Background – What are they?Trans fats occur naturally in small quantities of meat and dairy products. However, most trans-fats we consume are created as a side effect of partial hydrogenation (the addition of Hydrogen atoms, for you technical folks) of plant oils. This partial hydrogenation changes a fat's molecular structure into a trans fat. Unlike other fats, trans fats are not required or beneficial to lead a healthy lifestyle. In fact, in surveys, the foods cooked with real oil as opposed to the partially-hydrogenated stuff even rates as tasting better! My point is, there’s absolutely no reason you should be consuming significant trans fat amounts in your daily life.Why are they bad for us?A recent study among nurses performed by a leading Ivy League research institution reports that one gram of trans-fat consumed increases the likelihood of heart disease by almost 20 percent, if consumed on a daily basis. Other studies performed by institutions such as the American Heart Association confirm these findings: trans-fats have been consistently linked with an increased risk of coronary heart diseases. There is no doubt that consuming foods containing trans-fats is unequivocally Bad For You. This is because at the root, trans fats have detrimental effects on blood cholesterol levels. They not only increase LDL (bad) cholesterol, they also decrease HDL (good) cholesterol, clogging up the coronary arteries and causing heart attacks. Furthermore, studies have linked trans fats with diseases such as obesity and diabetes, as well as cancer, liver dysfunction, and even fertility!How do we spot trans fats?It’s not like you can squint and take a close, hard look at the doughnut in front of you to make certain that it contains trans-fats. In fact, some of the most inconspicuous foods are surprisingly rich in these nasty fatty acids. When we think of trans fats, we think of greasy fries dripping in oil that makes your napkin as transparent as glass. However, this doesn’t nearly begin to cover all the foods in which you’d surprisingly find them. Trans fats are invisible, tasteless, and odorless!Here’s a list of foods that I’ve found to have the potential to have significant trans fat content, you may be surprised by a few of them.- Fast Food (especially fries and chicken nuggets)- Doughnuts- Cookies- Baked Goods (especially pies!)- Salad Dressing- Peanut Butter- Cup Soups- Frozen Foods (like pizzas, waffles, and pot pies) - Breakfast and Energy Bars- Non-Dairy Creamers and Coffee FlavoringBasically, anything that contains oil or that has been cooked in oil has the potential to carry trans fats. When trans fats were first linked with heart disease, fast food restaurants were the first to be blamed. However, trans fats have been detected at the most upscale restaurants in New York City and Tiburon, California (the first city in the USA to ban trans fats). They’re harder to escape than you think!Enough about the Problem – What’s the Solution?Your best protection against them is awareness. Before you order from a restaurant, avoid the fried stuff or ask if they use trans fat-free materials in their cooking. Chances are if they do, they’re more than proud to tell you. Look for signs or notes on the menu. If not, you may want to stick to the foods with limited exposure to oils. Impossible, you say? Can’t make it by one day without a PB&J from the pantry or a french fry fix from your favorite drive-through? Not a problem. Every single food item out there has the potential to be trans-fat free. Every one of them. Doughnuts, fried chicken, and apple pies are as readily available in NYC as they were the day before trans fats were banned, and as far as I know, nobody can tell the difference. Even McDonald’s is soon switching to trans fat free foods entirely. If McDonald’s can do it, I’m sure you can find a way, too!In cooking, it’s even easier. Look at the nutritional facts at back of the item. That’s it. Trans fat-free cooking oils, shortenings, desserts, and much more are everywhere now. Take the extra five seconds next time you’re at the grocery store to check the label. .” Note that Kraft has removed all trans fats from approximately 650 of its products, and many more companies are following suit.Be aware that when a food has “no trans fat,” but contains partially-hydrogenated or hydrogenated vegetable oil, you’d better believe you’re still getting an unhealthy dose of trans fattiness. Remember, just because something says “Low Fat,” it’s not the same as “No Fat Don’t forget, the good fats are the monounsaturated and polyunsaturated fats, as found in salmon, trout, herring, vegetable oils (such as soybean, corn, safflower, canola, olive and sunflower), walnuts, flaxseed, and avocados.Trans fats aren’t the only thing that’s bad for you – Don’t get Trans Fat Tunnel Vision!Another trend I’ve seen that’s a bit worrisome is the fact that having zero trans fats are luring people into a false sense of security in what they’re eating. Keep in mind, even though the beef jerky you’re eating is “trans fat-free,” it’s more than likely that it’s still ripe with saturated fat, sodium, and other things that are just as bad for you. Don’t be fooled into thinking that honey bun at the gas station is okay just because it has zero trans fats.Okay, you’ve convinced me to stop – but what if it’s too late? It’s never too late to stop eating foods with trans fats. Your body has the natural ability to recover from the artery clogging and dangerous cholesterol levels. Just avoiding the fatty foods and sticking to a healthy diet and exercise regimen will get you started on the right path. Additionally, the herb “DanShen,” or salvia root, has been used in China to reduce cholesterol level for people with heart diseases. It works by dialating coronary arteries to bring more blood flow to the heart muscles and inhibiting the formation of blood clots to prevent clogged blood vessels. This natural herb is extremely gentle and beneficial to our health. In fact, in China, a cup of DanShen tea is a daily pleasure for many people. |
