Trans fats, commonly found in packaged or processed foods, fried foods, and baked goods, can have a devastating impact on the heart health. As conscious consumers, we must remind ourselves to read the list of ingredients and always check the line called “Trans fat” on the label.
A healthy diet is vital. Plenty of research has shown that a diet high in fruits, vegetables, whole grains, and lean protein will lower blood pressure, reduce inflammation, and decrease the risk of developing cardiovascular diseases. Conversely, a diet high in trans fats will negatively affect heart health. The most dangerous aspect of trans fats is their role in increasing LDL (harmful) cholesterol levels and decreasing HDL (good) cholesterol levels, leading to blood clots, inflammation, and an increased risk of developing heart disease, stroke, or diabetes. For this reason, we must be aware of the types of fats in the food we consume and make healthier choices for our heart and general well-being.
Trans fat (or trans-unsaturated or trans fatty acids) is unsaturated fat found in processed foods. Most trans fats are manufactured through hydrogenation, which adds hydrogen to plant or vegetable oil to convert the liquid into solid fat (when stored at room temperature). Partially hydronated oils aim to increase certain foods’ shelf life, melting point, and flavor stability. You would find hydrogenated oils or trans fats in many processed food items, such as margarine, vegetable shortening, crackers, cereals, baked goods, cookies, granola bars, salad dressings, fried foods, etc. It’s important to note that aside from artificial trans fats, there are naturally occurring trans fats that come from ruminants, such as cattle or sheep; this type forms when bacteria in the animals’ stomachs digest grass. It’s in products sourced from animals such as beef, pork, butter, and milk; however, these are fine in moderation and do not pose a similar threat to heart health. When it comes to artificial trans fats, our bodies cannot properly break down the structure during digestion. Human bodies were not designed to manage the abundance resulting from partial hydrogenation.
The U.S. Food and Drug Administration (FDA) knows the severe health risks of trans fats or partially hydrogenated oils. In 2013, they declared that trans fats were no longer safe for human consumption and implemented regulations for the following years. It might be common knowledge that trans fat is banned in the United States. By 2021, manufacturers could only add it to their products if they petitioned or made it before that date. That being said, if the product was made before this date, the FDA will still allow it to work its way through distribution. Depending on the food’s shelf life, some products fall outside FDA regulations.
We must still be cautious with what items we throw in our grocery cart, as companies will always look for their loopholes. Labels are required to list “trans fat” on their separate line. However, if the amount of trans fats per serving is less than 0.5 grams, food manufacturers may note that the food is not a significant source of trans fat. Food manufacturers may also adjust their serving size to keep the trans fats per serving at a small enough amount. Something to also keep in mind is that partially hydrogenated oils or trans fats can be labeled in a few alternative ways:
➢ Partially hydrogenated canola oil
➢ Partially hydrogenated vegetable oil
➢ Partially hydrogenated soybean oil
➢ Partially hydrogenated palm oil
➢ Partially hydrogenated cottonseed oil
Although most food products should be free of trans fats, they may still lurk in some packaged goods. Things like breakfast cereals, microwave popcorn, fast food, potato chips, frosting, non-dairy coffee creamers, or frozen pizza could still have a good amount of trans fat, among other unhealthy ingredients or preservatives. And, of course, many fast food chains and restaurants still use partially hydrogenated oils to fry their foods.
But by staying informed and making healthier dietary choices, we can take control of our health and reduce risks of heart disease and related conditions. Remember to read food labels carefully. You might want to carry a magnifying glass with you when doing grocery shopping.
By Abigail Darling
MIS researcher and writer
