Five Hidden Sources of Hydrogenated & Trans Fat
Hidden Partially Hydrogenated Oils and Trans Fats
Sep 26, 2009
Unsaturated fats don't form long molecular chains, and therefore are less shelf-stable than saturated fats – and less likely to form blockages in arteries. Partially hydrogenated fats, or trans fats, were created from unsaturated fats to be more shelf-stable: the theory at the time was that plant fats were always healthier than animal fats. Unfortunately, the attribute that makes them more shelf-stable also makes them worse for human health than saturated fats.
With this in mind, many food producers have been switching to saturated fats or to natural unsaturated fats, or using only very small amounts of partially hydrogenated oil, in order to interest a health-conscious public in their products. However, not all pre-made food is made alike, and the move away from these ingredients has made them cheaper. Here are five of the worst secret sources of partially hydrogenated oils.
Trans Fat in Supermarket Pastries and Other Pre-Made Foods
Think buying from the deli or bakery case at a large chain grocery is healthier than buying packaged foods? Think again. Packaged foods have ingredients listed; fresh deli and bakery items often don't. Therefore, many brands of packaged food have changed from using partially hydrogenated oils to using other, healthier ingredients, but pre-made supermarket food is lagging behind.
Donuts, corn dogs, bread and many other unlabeled supermarket foods are in this category.
Trans Fat in Restaurant Food
Another example of the problem with not having ingredients posted is the presence of hydrogenated oils in restaurant food. If avoiding trans fat, always ask what restaurants use for frying oil! Wheat products in restaurants can be another hidden source of trans fat.
Partially Hydrogenated Oils in Margarine and Shortening
Margarine and shortening are some of the worst offenders. Most commercial margarines contain partially hydrogenated oil: eating butter is actually far better for health. The same is true of many kinds of shortening. Shortenings such as Crisco were created to replace lard, but these fats are actually worse.
A few brands, like Earth Balance, are free of trans fat ingredients. Always check labels – as a side note, since many margarines contain milk proteins like casein and whey, checking labels is important for anyone avoiding milk products, as well.
"Zero Trans Fat"-Labeled Packaged Foods
"Zero trans fat" labels are misleading: the FDA guidelines only specify that these foods must have less than half a gram of trans fat per serving – and sometimes that serving is much smaller than the amount the average person would usually eat. The only true trans fat-free food is the food where hydrogenated and partially hydrogenated oils do not appear anywhere in the ingredients.
"No-separate" peanut butter has partially hydrogenated oil added for texture, and so do a number of other sauces and preparations. Always read labels before selecting condiments in the grocery store.
Snacks Containing Partially Hydrogenated Oil
While many of the major potato chip brands have returned to using natural oils like safflower and corn oil, wheat crackers and cookies often slyly slip hidden trans fats into their recipes. So do many commercial breads.
General Tips for Avoiding Trans Fat
These specific foods are good places to start looking when cutting unhealthy fats from one's diet, but only a canny consumer can always maintain a safe diet. That means reading packages for ingredients, information about food sources, and other necessary knowledge; that means asking in restaurants when unsure about the contents of a food item. Cultivating an aware mind is the best way to stay healthy.
Cooking one's own food, like these vegetarian low-fat burritos or this fattier but filling cheese pasta, can save money and is a sure bet for knowing the contents of one's food before eating it.
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