Avoiding Dangerous Trans Fats By Brenda Williams At Isnare.com Ezine Articles

Some fats are actually good for us, some can be consumed in small quantities but trans fats are dangerous in any quantity. They should be eliminated from our diet entirely but this is difficult, as we first have to identify the foods that contain the trans fats.

First, what are trans fats? Trans fats are an artificial fat produced by putting liquid vegetable oils through a chemical process in which they react with hydrogen gas and become solid at room temperature.

Food processors like to use trans fats in their products because they extend the shelf life of the product, enhance the flavor and they are less expensive.

So trans fats are advantageous to the food manufacturer but dangerous to the consumer. They clog the arteries; increase LDL cholesterol levels while reducing HDL cholesterol, and increase insulin levels. They have been linked to heart disease, type 2 diabetes, and immune dysfunction.

Their danger has now been recognized by the FDA and regulations are in effect regarding their use. In spite of this, one still has to read the labels very carefully.

The FDA permits a manufacturer to list a product as 0 trans fat if it contains less than .5 grams per serving. So the label can read 0 trans fat but still contain trans fats.

You now have to read the list of ingredients. Keep in mind that these are listed by quantity so the higher on the list an item is the more of that item the product contains.

If the list of ingredients contains the words 'hydrogenated' or 'partially hydrogenated' that item has trans fats.

Another strategy to use is read the total fat content on the label. Then add the percent of polyunsaturated fat, mono unsaturated fat and saturated fat. Subtract this sum from the total fat content. The difference will be trans fats.

Foods which are most likely to have trans fats are: margarine, French fries, cake mixes, ramen noodles and soup cups, dips and salad dressings, breakfast cereals, potato chips and crackers, cookies and candies, and international coffee blends.

You also need to read each label. For instance, some candy manufacturers have trans fats in one candy but not in the other.

While careful grocery shopping will ensure you avoid trans fats when you eat at home, what can you do if you eat out? Of course, you can always ask the server but you cannot rely on receiving a truthful answer. Some restaurants advertise on their menus that they do not use trans fats. However, many restaurants are slow to eliminate trans fats because of the cost factor.

But you can lower your risk significantly. Avoid any fried or deep fried food such as French fries, onion rings, nuggets, etc. Nearly any fried or deep fried item in a fast food or other type restaurant is cooked in partially hydrogenated oil. Instead order baked or broiled dishes.

When ordering toast, order it dry from the kitchen with butter on the side. That way you know you are getting butter and not margarine.

Choose fresh breads and desserts as those made at a restaurant or local bakery may not contain trans fats since shelf life is not important.

And always ask. When restaurants realize that this is an important issue to their customers and they can gain or lose business depending upon their actions, they will start eliminating trans fats from their entrees.

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