Tips to Avoid Trans Fats Hidden In Food

Recently, trans fats have risen to the forefront of the nutrition world. It is not uncommon on a regular visit to the grocery store to see a wide range of products advertising themselves as being "trans fat free". This is helpful information for the regular consumer to help avoid over consumption of trans fats, but what are trans fats, why are they harmful and how does one identify trans fats "hidden" in non-labeled foods? This article aims to help the average consumer understand more about trans fats and identify sources from everyday consumables.

What are trans fats and why are they bad?

The technical term for fats is fatty acids. Fatty acids are one of three varieties: unsaturated (most vegetable oils), polyunsaturated (soft margarines, essential fatty acids like omega 3 and omega 6 from fish and nuts) or fully saturated (coconut oil, lard, hard margarines). The term "saturated" refers to the type of chemical bonds (single or double) between the carbon and hydrogen atoms. Most fatty acids in their natural state are in their "cis form" that is, all the hydrogen atoms bonded to the individual carbons atoms are on one side of the fatty acid molecule - on the "cis" side.

Unsaturated oils are not as useful to be made into finished food products since they are prone to "oxidation" and can go rancid ? destroying the taste and texture of the product. So to avoid this spontaneous oxidation, the industry practice is to "hydrogenate" the oil. This then creates what is known as a "partially hydrogenated vegetable oil" (polyunsaturated fatty acid) that is more stable and less likely to become rancid. Hydrogenation may help increase the quality of the finished food product, however it often involves the formation of trans fats ? where the hydrogen is bonded to the carbon on the opposite side of the fatty acid molecule ("trans" side). A trans fatty acid has a different structure than a regular cis fatty acid.

Studies have shown a strong connection between trans fat consumption and the development of cardiovascular disease like arteriosclerosis (hardening of the arteries) and heart disease. Evidence also seems to indicate that trans fats may be even more harmful than regular saturated fats like coconut oil, animal fats and lard. Therefore it is very important to be able to avoid consuming high concentrations of trans fats.

How To Spot "Hidden" Trans Fats

A good rule of thumb is to read the ingredients list on the side of the product packaging and look for the words "partially hydrogenated vegetable oil". Any product containing this ingredient has a higher probability of containing trans fats. It is surprising the number of products that contain partially hydrogenated vegetable oils and the consumer must be vigilant to avoid consuming too many of these foods. Examples of products are: almost all baked goods, foods with breading (chicken breasts, snacks ect.), fried foods, margarines/spreads and even cereals (even "low fat" granola).

In conclusion, it is hoped that this short article provided some basic knowledge on the importance of avoiding trans fats. An informed consumer will be able to make sensible and healthy choices and avoid potentially harmful nutrition sources.

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com

NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including the author information and all LIVE website links as above.

---

Preventing Heart Disease: What Not To Eat

About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More

The Most Effective Treatments for Acid Reflux Disease

Acid reflux disease, or GERD, is a common compliant of... Read More

Soy Phytoestrogens and the Art of Propaganda

In this newsletter we will discuss the current controversy about... Read More

Healthy Food Tastes Better!

How is it that we can't seem to think that... Read More

Studies Prove Magnesium Boosts Memory & Learning Ability

According to the National Institute of Health, Magnesium is needed... Read More

Magnesium 101

Magnesium is an important mineral that serves numerous essential functions... Read More

Three Cheers for Heart Healthy Oils!

You may have noticed an ever-expanding choice of oils at... Read More

7 Bad Eating Habits You Should Change Immediately

People are obsessed with dieting and weight loss! Don't believe... Read More

The Importance of Protein

Protein is one of the basic building blocks of the... Read More

Immunity and the Immune System

Since the 1930's the western diet has dramatically changed. This... Read More

Train Your Self To Eat Healthy

For some people it is really hard to give up... Read More

Omega 3s: Using Our Heads to Nourish Our Brains

We sometimes hear about ways that we can take care... Read More

Just What Is A Carbohydrate Anyway?

During a recent discussion with my father about low carb... Read More

A Healthy Diet Means Avoiding Trans-Fat as well as Saturated Fat

We all need fat in our diet on a daily... Read More

Ambrotose Complex

Mannatech's patent-pending glyconutrients complex, Ambrotose, is perhaps the greatest wellness... Read More

Food for Potential Energy

FOOD (Macro-nutrients)One of the most important aspects of hill walking... Read More

Beware of Eating Too Much Protein

The typical American diet already provides plenty of protein and... Read More

Food Intolerance

Many people experience unpleasant reactions to foods they have eaten... Read More

Odd Fact or Oxymoron: Learning How To Cook Will Help You Drop a Few Pounds and Gain a Few Friends

Finding simple ways to reduce my waistline is always a... Read More

Macrobiotics: Diet and Lifestyle for Long-term Health

A frequent misunderstanding about macrobiotics is that it is a... Read More

Boost Your Immune System

The Immune System is probably the most important system in... Read More

5 Tips To Lower Your Cholesterol

Cholesterol has been around for thousands of years. It's a... Read More

Allergy Approaches through Nutrition

Spring in New York City is a really magical time.... Read More

Apple Cider Vinegar

Apple cider vinegar is a product of apple juice fermentation.... Read More

What is the Cause?

The question most people think they need an answer to... Read More