Fat FAQ
The Reality: Not all fats are created equal!
The Sad Truth: According to the CDC, the number 1 cause of death in the United States is heart disease, which is correlated to high cholesterol levels, which can be directly impacted by the quantity and types of fats you eat.
The Question: So which fats are good and which fats should I avoid?
The Answer: It’s complicated. That’s why we put together this FAT FAQ to help you understand fats better.
- What is trans fat?
- Why do companies use trans fat?
- What is the RDA of trans fat?
- What foods contain trans fat?
- What are the health effects associated with trans fat?
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What is trans fat?
Without getting overly technicaly, trans fats, also called trans fatty acids, are created by artificially adding hydrogen atoms to vegetable oil (soybean, cottonseed etc) in the industrial process called hydrogenation. The addition of these hydrogen atoms gives the oil a higher melting point and makes them solid at room temperature. For those of us who are more chemically inclined, you can check out http://www.natural-health-information-centre.com/trans-fats.html.
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Why do companies use trans fat?
The altered chemical state of trans fats makes them preferable for companies to use in food manufacturing because they enhance the taste and extend the shelf life of products and are cheaper to use than other types of oils. They can tolerate higher temperatures and be used for longer periods of time without replacing, which is why resturants choose trans fat for use in deep fryers.
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What is the RDA of trans fat?
ZERO - The FDA does not have a recommened daily allowance of trans fat. It is however recommened to keep your daily intake of trans fat below 2 grams per day.
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What foods contain trans fat?
Ahh yes, that is the question behind this entire website! Approximately 40 % of everything in your grocery store contains trans fat. Even if the product places "Zero Grams Trans Fat" on the label, there is still a good chance the food contains some amount of trans fat. As a general rule, here are some places trans fats are commonly used:
margarine, crackers, breads, cakes, cookies, potato chips, french fries, pastries, baked goods, icing, shortening...
The list is really quite extensive. As a rule, if the ingredients list contains the terms "Partially Hydrogenated..." or "Shortening" - then that product contains trans fat.To be fair, trans fat does occur naturally in some beef, lamb and other meats as well as some dairy products. However, research has yet to indicate if these naturally occurring trans fatty acids have the same negative health effects as artificial trans fat.
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What are the health effects associated with trans fat?
Consuming as little as 1 gram of trans fat per day raises your risk for heart disease by 20 percent, according to a nurses study out of Harvard. It is estimated that somewhere between 30,000 and 100,000 heart disease related deaths in the U.S. per year can be attributed to the intake of trans fat in our diet. This is because trans fats have a double whammy effect on cholesterol. It simultaneously raises your blood levels of LDL ("bad" cholesterol) and lowers your levels of HDL ("good" cholesterol).
Besides contributing to CHD (coronary heart disease) trans fatty acids have been linked to: Obesity, Liver problems, certain types of Cancer including prostate and breast cancer, Infertility in women, Diabetes and Alzheimer's Disease.
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