Trans Fats

Trans fats can be monounsaturated or polyunsaturated fats; however, they are structured differently than the other monounsaturated or polyunsaturated fats, which makes them act more like solid or saturated fats.

The two main types in the diet are artificial or industrial and naturally occurring trans fats.

Artificial or industrial trans fats are found in partially hydrogenated oils and foods made with or fried in them; these include margarines, commercially baked goods, snack foods, and French fries. Elaidic acid is the primary transf fat found in partially hydrogenated vegetable oils, as the trans form of oleic acid, monounsaturated fat.

Naturally occurring trans fats are found in the stomachs of cows, sheep, and goats. In foods, they’re found in small amounts in beef, pork, lamb, and butterfat (used to make butter and milk). Vaccenic acid is the trans fat found in meat and butterfat.

Although trans fats are being phased out in the food supply, they’re still found in a variety of foods. An estimated 40 percent of trans fat intake in the United States comes from baked goods such as cakes, cookies, crackers, pies, and breads. The following foods are other top contributors to our daily trans fat intake, listed in descending contributing order:

Animal products, Margarine, Fried potatoes, Potato chips, corn chips, popcorn, Household shortening, Breakfast cereal and Candy.

Studies have shown that trans fats not only raise total cholesterol and bad LDL cholesterol levels the way saturated fats do, but there is evidence they have further harmful effects by lowering good HDL cholesterol levels. High intakes of trans fats are associated with an increased risk of coronary artery disease, death from coronary heart disease, risk of heart attack, sudden death, and other risk factors for coronary heart disease.

Although the data is limited, recent studies suggest that naturally occurring trans fats don’t adversely affect blood cholesterol levels the way man-made trans fats do and therefore might not have the same negative heart-health effects.

Consuming too much trans fat can also mean you’re taking in more calories than you need, which can contribute to weight gain and other negative health effects. Too much trans fat can also leave fewer calories available for foods such as fruits, vegetables, and whole grains.

The MyPyramid food guidance system, based on the Dietary Guidelines for Americans, recommends that when we make food and beverage choices, we should opt for those that are lowest in added fats or sugar. Choosing foods with less added fats (for example, having air-popped popcorn with a little canola oil instead of crackers made with added fats) can help us boost our nutritional intake and save on calories and all types of fats including trans fats.

Partially hydrogenated oils turn a liquid vegetable oil into a more solid, stable fat, creating trans fats in the process; the more hydrogens added during hydration, the more saturated (or solid) the fat becomes. But only partially (not fully) hydrogenated oils contain trans fats.