NUTRITION HOTLINE: Trans Fat Confusion

Q: What’s the story on trans fats and why are they bad for you?

A: Trans fatty acids are formed when food manufacturers add hydrogen to liquid oils to make them more stable in foods, forming new compounds labeled as partially hydrogenated oils. In the past, major sources of trans fats included stick margarines, shortening and foods containing shortening, high fat baked goods, and snack foods.

Trans fats also occur naturally in small amounts in meats, poultry, and dairy products with fat (i.e., low fat or whole fat milk, yogurt, etc.). Fast food and fried foods are still high in trans fats.

In terms of health effects, trans fats can increase bad cholesterol (LDL) levels in the blood while decreasing good cholesterol (HDL) levels and causing inflammation in arteries, possibly promoting heart disease. Trans fats may also increase the risk of diabetes and some cancers. It is almost impossible to avoid trans fat in the diet, but it is best to eat the least amount possible.

Fortunately the food industry has responded to consumer groups concerned about negative health effects from consuming trans fats, and many baked goods, margarines, and snack foods are now made without trans fats. Look for "trans fat free" or "contains no trans fat" when reading food labels. Healthy, trans fat free foods can be easily found at health food stores. All of the baking mixes at www.goodbaker.com are trans fat free. When eating out it is best to limit or avoid fried foods, as most restaurants are still using partially hydrogenated oils for frying. California Pizza Kitchen uses trans fat free oils for frying in their restaurant and frozen foods, and other restaurants are in the process of reformulating their menus to be trans fat free.