We hear a lot about different types of fats – some good, some not so good. Among those often flagged for caution are trans fats. But what exactly are they, and more importantly, how can you steer clear of them in your daily diet? Understanding where these fats lurk is the first step towards making more informed food choices.
Essentially, there are two main kinds of trans fats found in foods: naturally occurring and artificial. Naturally occurring trans fats are produced in the gut of some animals, so small amounts can be found in certain meat and dairy products. Artificial trans fats, however, are the ones that have drawn the most attention and concern. These are created in an industrial process called partial hydrogenation, where hydrogen is added to liquid vegetable oil to make it more solid. This process extends shelf life and improves the texture of foods, making them appealing for manufacturers.
The primary source of these artificial trans fats in our diets has historically been partially hydrogenated oils (PHOs). While regulations in many parts of the world have drastically reduced or eliminated the use of PHOs in food manufacturing, they haven’t vanished entirely, and understanding their past prevalence helps us identify potential hiding spots.
Where Artificial Trans Fats Might Still Linger
Even with stricter regulations, being a savvy shopper is key. Artificial trans fats were traditionally found in a wide array of processed foods because they were cheap, stable, and provided desirable textures. Knowing the usual suspects helps you navigate the grocery aisles more effectively.
Processed Baked Goods
Think commercially prepared cookies, cakes, pies, pastries, and doughnuts. PHOs were often used to create flaky crusts and moist interiors, and to extend how long these items stay fresh on the shelf. While many brands have reformulated, it’s still wise to check labels on these types of products, especially older stock or items from smaller, less regulated bakeries.
Fried Foods
Deep-fried foods have long been a significant source of artificial trans fats. The oils used in many commercial fryers, particularly in the past, were often partially hydrogenated because they could withstand high temperatures and be reused multiple times. This includes french fries, fried chicken, onion rings, and other battered or deep-fried items, especially those from restaurants or fast-food chains that might not have updated their frying oils.
Margarine and Shortening
Stick margarines and vegetable shortenings were poster children for trans fats. The hydrogenation process was precisely what turned liquid oil into a solid, spreadable product. While many modern margarines, especially tub varieties, are now trans-fat-free, older stick formulations or generic brands might still contain them. Solid vegetable shortening, traditionally used for baking, was almost entirely composed of PHOs.
Snack Foods
Salty and savory snacks could also be culprits. Crackers, microwave popcorn, chips, and various packaged snack mixes sometimes used PHOs for texture and shelf stability. Microwave popcorn was a notable source, as the oils used often contained trans fats to maintain consistency.
Non-Dairy Creamers and Frostings
Ready-to-use frostings and liquid or powdered non-dairy coffee creamers often relied on PHOs for their creamy texture and long shelf life. These ingredients helped prevent separation and maintained a smooth consistency, but could contribute hidden trans fats to your diet.
Reading the Label: Your Best Defense
Becoming a label detective is your most powerful tool for avoiding artificial trans fats. Manufacturers are required to list trans fat content on the Nutrition Facts panel. However, there’s a crucial detail to understand.
In many regions, including the United States, regulations allow manufacturers to label a product as having “0g trans fat” per serving if it contains less than 0.5 grams of trans fat per serving. This might sound insignificant, but if you consume multiple servings of different products containing these small amounts, it can add up quickly. This makes checking the ingredients list absolutely essential.
Pay Attention to the Ingredients! Even if the Nutrition Facts panel says “0g trans fat,” always scan the ingredients list. Look specifically for the words “partially hydrogenated oil.” If you see this listed, the product contains artificial trans fats, regardless of what the front label or nutrition panel might imply about the quantity per serving.
So, the rule is simple: avoid products that list partially hydrogenated oil or hydrogenated oil (while fully hydrogenated oils don’t contain trans fats, they are high in saturated fats, and sometimes the term is used loosely, so caution is warranted) in their ingredients. This is the most reliable way to ensure you’re minimizing your intake of artificial trans fats.
Making Smarter Choices Day-to-Day
Avoiding hidden trans fats often aligns with general healthy eating habits. Focusing on whole, unprocessed foods is naturally the best way to sidestep industrially produced ingredients.
- Prioritize Whole Foods: Fruits, vegetables, whole grains, lean proteins (fish, poultry, beans, lentils), nuts, and seeds are naturally free of artificial trans fats.
- Choose Healthier Fats: When cooking or dressing salads, opt for oils like olive oil, avocado oil, canola oil, or sunflower oil instead of solid shortenings or older stick margarines.
- Cook at Home More Often: Preparing meals yourself gives you complete control over the ingredients. You can avoid processed components and choose healthier cooking methods like baking, grilling, steaming, or sautéing with liquid vegetable oils.
- Be Mindful When Eating Out: While many restaurants have moved away from PHOs, fried foods can still be a potential source. Don’t hesitate to ask what kind of oil is used for frying if you have concerns.
- Read Labels Diligently: Continue to check both the Nutrition Facts panel and the ingredients list on all packaged foods, especially baked goods, snacks, and convenience items.
While the food landscape has improved significantly regarding artificial trans fats due to regulations and manufacturer reformulations, vigilance remains important. Understanding where these fats used to hide, knowing how to read labels effectively, and focusing on less processed food options are key strategies. By checking for “partially hydrogenated oils” in the ingredients, you can confidently navigate your food choices and minimize your intake of these manufactured fats.
