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Resources > Archives > Trans Fatty Acids
Trans Fatty Acids
QUESTION:
I keep hearing that trans fats are bad for you. What are they and how can I avoid them? |
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ANSWER:
 Trans fatty acids (TFA's), also known as funny fats, are formed when oils are subjected to heat, pressure, chemical solvents, or a process called hydrogenation. This process of hydrogenation exposes an oil to high heat and high pressure in the presence of hydrogen gas. Functionally, it makes an unsaturated fat more solid at room temperature, which extends its shelf life and improves texture in many processed goods.
It was once thought that these fats were better than saturated fats because they were unsaturated. However, we now know that not only do trans fats increase LDL cholesterol (bad cholesterol) as saturated fats do, but they also decrease HDL cholesterol (good cholesterol) -- a double whammy! There is also increasing evidence that these funny fats may lead to a host of other problems as well, such as metabolic disorders.
Manufacturers have been using partially hydrogenated oils in products for decades now and they are in a large percentage of processed foods. Any product that lists partially hydrogenated oil on the ingredients list will contain trans fatty acids. Common foods that contain TFA's are:
 |  | Commercial baked goods (cakes, cookies, doughnuts, etc) | | Fried Foods (French fries, fish sticks, fried chicken, etc.) | | Margarine and vegetable shortenings | | Chips and Crackers |
Luckily, it will soon be easier to identify the amount of trans fatty acids in products because the Food and Drug Administration is requiring food companies to list them on the food labels starting in 2006. In the meantime, read the ingredients list and avoid foods containing partially hydrogenated oils. In addition, look for products labeled as "No Trans fat" as manufacturers are starting to step up to the plate and provide more trans fat free products for consumers. Better yet, choose minimally processed foods for the bulk of your diet (fresh fruits and vegetables, whole grains and cereals, beans and legumes, low-fat or fat-free dairy products, and nuts and seeds) – you can't go wrong! |
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| Our expert, Dr. Sharon E. Griffin, holds a B.S., M.S., and Ph.D. in the areas of exercise science/physiology. She also holds a second M.S. degree in Nutrition and is a licensed nutritionist and an ACSM certified health and fitness instructor. |
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