Healthy Suggestions

Printable version | Email to a friend(s)
Backus Food and Nutrition staff help you substitute healthy foods for unhealthy ones.

~ Todd Osowski, Backus Food and Nutrition Assistant Director

 

The Skinny on Trans Fat

What are trans fats?

Trans fat (also known as trans fatty acid) is formed when liquid vegetable oils go through the chemical process of hydrogenation to make the oils more solid. This gives food a longer shelf-life and can improve taste, shape and texture. Some trans fat also is found naturally in small amounts in certain meat and dairy products.

Why is it bad?

Consumption of trans fat raises levels of LDL, or "bad," cholesterol and lowers levels of HDL, or "good," cholesterol. This can cause the arteries to become clogged and increase the risk of heart attack and stroke.

Which foods should I avoid?

Most trans fat is found in shortenings, stick margarine, cookies, crackers, snack foods, fried foods (including fast foods), doughnuts, pastries, baked goods and other processed foods made with or cooked in partially hydrogenated oils. To find out if a packaged food contains trans fat, check the food label. Health experts advise consuming as little trans fat as possible while still getting a nutritionally adequate diet.

What should I do?

Substitute vegetable oil with soy bean oil.

Serving Size 14g (1 Tbs.) 

Calories

Total Fat 

Saturated Fat 

Trans Fat 

Vegetable Oil                       Soybean Oil

120                          120 

14 g (22%)               14 g (22%)

1.5g (8%)                 2 g (10%)

2 g                           0 g