Trans fats are the worst fats you can eat. While
public awareness of the health dangers of these fats has grown in recent years,
we still get questions. Here are the answers to the five we’re most commonly asked about these
really bad fats:
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What Are Trans Fats?
Trans fats are created when manufacturers turn liquid oils into solid fats
through a process called hydrogenation — originally developed to
replace harmful saturated fats and increase the shelf life of baked goods.
Unfortunately, hydrogenation alters many of the oils’ unsaturated fatty acids,
making them more saturated. Since 2006, the US Food and Drug Administration
(FDA) has required food manufacturers to display the amount of trans fats on
all of their product labels.
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What Kinds of Foods Contain Trans Fats?
Many foods, such as chips and crackers, certain brands of popcorn, and
commercially baked products such as cookies, pies, and cakes contain trans
fats. Try to avoid these foods and focus instead on those that contain healthy
fats, such as extra-virgin olive and canola oils.
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Where Can I Find the Trans-Fat Number on a
Nutrition Facts panel?
The trans-fat number is listed on the Nutrition Facts panel after Total Fat and
Saturated Fat, but only if the product contains 0.5 grams or more per serving.
In other words, the product can claim it has 0% trans fats if it contains less
than 0.5 grams per serving, so be sure to check for hydrogenated or partially
hydrogenated oils in the ingredients list if you’re trying to steer clear of
trans fats altogether.
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How Do Trans Fats Affect My Health?
Like saturated fats, trans fats can raise your LDL ("bad")
cholesterol. However, worse than saturated fats, these fats can also lower your
HDL ("good") cholesterol. No wonder trans fats are linked to heart
disease, metabolic problems, obesity, infertility, and many other health
conditions.
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How Do I Avoid These Health Risks?
Your best bet: Choose your foods carefully. Skip the chips and baked goods and
include more fruits, vegetables, whole grains, legumes, lean protein, and
reduced-fat dairy in your daily diet.
See all South Beach Diet Tips