All about Trans Fat

Questions About Trans Fats Answered!

While following the South Beach Diet, you’ve most likely read about trans fats and how eating foods made with them may adversely affect your weight-loss efforts. Trans fats are created when manufacturers turn liquid oils into solid fats through a process called hydrogenation — originally developed to replace harmful saturated fats and increase the shelf life of foods. Since 2006, the US Food and Drug Administration (FDA) began requiring food manufacturers to display the amount of trans fats on all of their product labels. Here, your top questions about trans fats answered. What Kinds of Foods Contain Trans Fats? Many snack foods, such as chips, certain brands of popcorn, and commercially baked cookies, pies, and crackers contain trans fats. Try to avoid these foods and focus instead on ones that contain healthy fats, such as extra-virgin olive and canola oils. Where Can I Find the Trans-Fat Number on Nutrition Labels? The trans-fat number is listed on the Nutrition Facts panel after Total Fat and Saturated Fat. Dietary supplements, such as energy and nutrition bars, will also list trans fats on their Supplement Facts panel if the product contains 0.5 grams or more. Be aware that a label can say 0% trans fats if it contains less than 0.5 grams per serving, so be sure to check for hydrogenated or partially hydrogenated oils in the ingredients list if you are concerned. How Do Trans Fats Affect My Health? Like saturated fats, trans fats can raise your LDL (the “bad”) cholesterol. However, unlike saturated fats, these fats can also lower your HDL (the “good”) cholesterol — so they probably pose an even greater risk than saturated fats, contributing to metabolic problems, obesity, infertility, and many other health conditions. How Do I Avoid These Health Risks? Your best bet: Choose your foods carefully. Plan to include more fruits, vegetables, whole grains, legumes, lean protein, and reduced-fat dairy into your daily diet.

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