Revealing Trans Fats

Trans fat is made when manufacturers add hydrogen to vegetable oil – a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing this fat.

Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally - primarily in dairy products, some meat, and other animal-based foods.

Like saturated fat and dietary cholesterol, trans fat raises the LDL, or “bad” cholesterol that increases your risk for coronary heart disease (CHD).

As of 2006, manufacturers of conventional foods and some dietary supplements are required to list trans fat on a separate line, immediately under saturated fat on the nutrition label.

This is good news, especially if you are concerned about reducing the amount of unhealthy fat in your diet. Before 2006, consumers had no way of knowing how much trans fat was in the food they were buying.

Food manufacturers are allowed to list amounts of trans fat with less than 0.5 gram (1/2 g) as 0 (zero) on the Nutrition Facts panel. As a result, you may see a few products that list 0 grams trans fat on the label. This means, if the ingredient list includes "shortening," "partially hydrogenated vegetable oil," or "hydrogenated vegetable oil" , the food contains very small amounts (less than 0.5 g) of trans fat per serving.

Although the updated Nutrition Facts panel will list the amount of trans fat in a product, it will not show a Percent Daily Value (%DV). 

The new labeling requirements mean that you will know for the first time how much of all three – saturated fat, trans fat, and cholesterol – are in the foods you choose. Identifying saturated fat, trans fat, and cholesterol on the food label gives you information you need to make food choices that help reduce your risk of heart disease.

The Nutrition Facts panel can help you choose foods lower in saturated fat, trans fat, and cholesterol. Compare similar foods and choose the food with the lower combined saturated and trans fats and the lower amount of cholesterol. Health experts recommend that you keep your intake of saturated fat, trans fat, and cholesterol as low as possible while consuming a nutritionally adequate diet.

With the addition of trans fat to the Nutrition Facts panel, you can review your food choices and see how they stack up. The following table illustrates total fat, saturated fat, trans fat, and cholesterol content per serving for selected food products.

Don't assume similar products are the same. Be sure to check the Nutrition Facts panel because even similar foods can vary in calories, ingredients, nutrients, and the size and number of servings in a package.

Would it surprise you to know that some dietary supplements contain trans fat from partially hydrogenated vegetable oil, as well as saturated fat or cholesterol? It's true. As a result of the FDA's new label requirement, if a dietary supplement contains a reportable amount of trans or saturated fat, which is 0.5 gram or more, dietary supplement manufacturers must list the amounts on the Supplement Facts panel. Some dietary supplements that may contain saturated fat, trans fat, and cholesterol include energy and nutrition bars.

Follow these practical tips every day to keep your consumption of saturated fat, trans fat, and cholesterol low while consuming a nutritionally adequate diet.

• Look at the Nutrition Facts panel when comparing products. Choose foods low in the combined amount of saturated fat and trans fat and low in cholesterol as part of a nutritionally adequate diet.
  
  
• Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) instead of solid shortenings, hard margarines, and animal fats, including butter.
  
  
• Choose fish. Most fish are lower in saturated fat than meat. Some fish, such as mackerel, sardines, and salmon, contain omega-3 fatty acids which may offer protection against heart disease.
  
  
• Ask about which fats are being used in the preparation of your food when eating or ordering out.
  
  
• Watch calories. Don't be fooled! Fats are high in calories. All sources of fat contain 9 calories per gram, making fat the most concentrated source of calories. By comparison, carbohydrates and protein have only 4 calories per gram.