We’ve all heard time and time again about the negative consequences trans fats have on heart health. Unlike natural fats, trans fats both raise our bad low-density-lipoprotein (LDL) cholesterol and lower our good high-density-lipoprotein (HDL) cholesterol. These fats truly play a double whammy on heart health. The current guidelines recommend that we keep trans fat consumption as low as possible. Low equates to less than 1% of total calories, which is less than 2.5 grams a day for the average person. However, the FDA only requires that manufacturers claim trans fat on the nutritional label if their products contains .5 grams or more per serving. If the product contains less than .5g per serving the manufacturer is allowed to claim 0g trans fat on the nutrition label. Because of this law, these products are said to contain “hidden trans fats”.
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In such cases the only way to identify hidden trans fats is to become a proficient label reader. After trans fats took a huge hit in the 90s when researchers began unveiling its health risks, manufacturers began replacing its name on ingredient labels to “partially hydrogenated oils”. Partially hydrogenated oils include many types of oils. Some of the common partially hydrogenated oils used in food manufacturing are soybean, cottonseed, vegetable, palm kernel, and palm oils. Consumers have no idea that many of the staples in their own pantries contain trans fats because they are listed using another name. For this reason it is imperative that consumers educate themselves in order to become proficient label readers. Below are some examples of common products that you may be surprised to learn contain trans fat.
Bad news: Aunt Jemima, Hungry Jack, and Bisquick pancake mixes all contain partially hydrogenated oils.
Good news: Something as simple as pancake batter does not need to put a dent in your heart health. Krusteaz and other store brand pancake mixes are very similar in price and do not contain trans fats.
Bad news: Don’t be fooled by the Quaker logo. Not everything made with oats is healthy.
Good news: Brands like Kashi, Nature Valley, KIND, and others make delicious granola bars without using partially hydrogenated oils.
Bad news: Several Nestlé brand flavored chips contain trans fats.
Good news: Nestlé milk and semi-sweet chocolate chips do not. Go for the real chocolate!
Bad news: Box mixes, as well as ready-made frostings, are notorious for using partially hydrogenated oils in order to extend shelf life.
Good news: Arrowhead Mills makes a whole line of pre-made cake mixes without trans fat and many of them are organic.
Bad news: It may be less surprising that candy bars contain trans fats.
Good news: But it may surprise you that many of them do not! Reese’s Peanut Butter Cups, Hershey’s chocolate bar, SKOR, and others.
