Trans Fat – How to Recognize and Avoid It

Trans fat is bad, almost everyone knows that. But do you know that almost 40% of product in your supermarket contain trans fat, and do you know that most of them placed in the center aisles in your supermarket, where you and the other customers spend most of the time shopping?
There are methods to recognize foods which contain trans fat and avoid it, which is by read the label correctly, but first lets see the type of fat based on its chemical structures:
1. Saturated fats
Carbon chain with hydrogen bonds everywhere
2. Unsaturated fats
Carbon chain with one or more double bonds and two hydrogen drops for each double bonds.
3. Trans fats
Manufactured fat that turn from liquid to solid when hydrogen is added to heated unsaturated fats.

Based on its effect to your health we could simply said that saturated fats are bad, trans fats are very bad, while unsaturated fats are good. By understanding these basic characteristic of fats you’ll be a better label reader, shopper, and in turn, eater.

Here are a few examples in general of each fat:
Saturated fats:
• Meats
• Butter
• Creams
• Milk chocolate
• Coconut

Unsaturated fats, the one with one double bonds:
• Olive oil
• Nuts oil
• Avocados

Polyunsaturated fats, the fats with more than one double bonds:
• Soy
• Cottonseed
• Corn
• Sunflower
• Fish

As stated before, 40% of the products on today’s supermarket contain trans fat. The easiest method to recognize it is if it’s baked or fried then there are good chances that it contains trans fat. That and the unusual portion size as well as liquid calories and sedentary lifestyle have raise the obesity rate in America.

These problems have become nation wide problem, so since 2000 the Institute of Medicine, the National Academy of Science, the National Cholesterol Education Program, the Department of Health and Human Services, and the US Department of Agriculture have found consensus around 3 fat messages:
1. Eliminate trans fats
2. Limit saturated fats
3. Replace them with unsaturated fats

This message was reinforced by new labeling requirement that went into effect on January 1st 2006 which made sure that the amount of trans fat in a serving be listed on separated line under saturated fats. And now after we see the importance of being able to read food label, let’s try practicing using sample label of a common American food: Macaroni and Cheese.



From the nutrition facts we could see that:

1. Recommended serving size are one cup (228g) and the container has two cups, so if you eat the whole thing you’ll double dose.
2. One cup serving, once prepared contain 250cal, 110 (44%) of it are from fat, that number is high, considered that American Heart Association suggest 30% or less.
3. Total fat of this item represent 18% of recommended daily value of 2000cal diet, which is good because it’s not suggested to take total fat more than 20%.
4. It contains 3g trans fat per serving, but if you make macaroni and cheese with milk then there are more to it. Using 2% milk adds 1g of trans fat per serving, using whole milk will add 3g per serving. Foods label currently doesn’t show % daily value for trans fat, it’s something that haven’t decided yet so we still not sure how much trans fat is too much. Remember, the average out of control American diet includes 6 grams of trans fat every day, so you should restrain from drinking whole milk or consume the whole box, use reduced fat or fat free milk instead.
   

Conclusion from the example: you might like macaroni and cheese and choose to eat it despite the fact, but remember to restrain yourself only for a serving, more than that is trouble.

From the example we can see how important food label is and it should be read carefully. There are a few tips on using this knowledge into good use:

1. Spend time and buy products from outside aisles in your supermarket. Most of the trans fat contained foods are processed and baked foods in the center aisles.
2. Read the labels. Item with total fats more than 20% daily value range should be avoided as should item with more than 10% of their total calories consist of saturated fats and trans fats.
3. Limit your portions
4. Eat unsaturated fats instead of saturated fats
5. Use olive oil, nuts, avocado, and fish.
6. Prepare your own meals at home, this maybe a little more time consuming but a lot healthier.
   

The skills to read food label correctly are priceless, especially if you want to lead to healthier lifestyle or on a diet. A diet program doesn’t necessarily to lose weight, it could be a guide on planning your meal right and keep you healthy.