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AUSTIN, TX – Staying healthy
can often feel like a full time job. Maintaining a regular
exercise routine and sticking to healthy eating habits can
be difficult, especially for those who are always on the
move. When we run into the grocery store for that last
minute meal or snack, we usually rely on food labels to help
us make the right choices. The truth is, our job of trying
to stay healthy just got more difficult. Trans fat, also
known as ‘stealth fat,’ may be hiding in your favorite foods
and it’s up to you to do a little detective work to find it.
In 2003, the FDA determined that Trans fatty acids, or trans
fats, were such a health hazard that by 2006, all food
manufacturers would have to state on their labels the amount
of trans fat found in their products. Prior to that,
consumers were virtually unaware that they were consuming
this form of fat because it was not included under the
amount of saturated fat on food labels. With increased
consumer awareness, companies began scrambling to find new
ways to keep products fresh on store shelves without adding
trans fat. |
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“Trans fats are created during a chemical process called
hydrogenation,” explains Mary Ellen Autry, RD, LD, CDE, a
registered dietitian with The Austin Diagnostic Clinic (ADC).
“Healthy, unsaturated liquid fat, such as vegetable oils, are
turned into a solid, giving fat a longer shelf life, which is
very attractive to food manufacturers. What makes it so
dangerous is that the body treats hydrogenated fat more like
saturated fat, such as butter or animal fat, which has long been
known to clog arteries.”
In addition, studies have found that trans fat increases 'bad'
LDL cholesterol and has a tendency to reduce 'good' HDL
cholesterol. It can also increase the blood levels of two more
artery cloggers – triglycerides and lipoprotein. Saturated and
trans fat increase the risk of heart disease and stroke.
So where can you find trans fat? “The most common places this
fat can be found are snack foods, baked goods and processed
foods,” says Autry. “There is no official recommended daily
allowance of trans fat, but experts agree that it is important
to keep the number to a minimum.” Here is the top ten list of
trans fat offenders:
1. Spreads – such as
margarine; stick margarine is worse than soft margarine
2. Packaged foods – such as cake and pancake mixes,
frosting, and pasta mixes
3. Soups – the words ‘light’ and ‘reduced fat’ do not
always accurately indicate the amount of trans fat, so be
sure to check the labels
4. Fast food – restaurants are not required to
provide nutrition labeling, so keep this intake to a minimum
5. Frozen food – such as pizza and TV dinners
6. Baked goods –such as pre-packaged donuts, snack
cakes, and pies
7. Chips and Crackers – while many snack items now
have zero trans fat, it’s important to check the label
8. Breakfast food – such as cereal and cereal bars
9. Cookies and candy
10. Toppings and dips – such as nondairy creamers,
flavored coffees, whipped toppings, bean dips, gravy mixes
and salad dressings
“The FDA does not require food
companies to label trans fat if there is less than half a gram
of trans fat per serving,” states Autry.
The first step is to read the
list of ingredients. If you see the terms “hydrogenated” or
"partially hydrogenated” vegetable oils, that’s your first clue
that trans fat has indeed been added. If it is near the top of
the list, the food probably has a lot of trans fat, but if it is
near the bottom then the amount of trans fat in the food may be
small.
Next, do the math. Some foods
list saturated, monosaturated and polyunsaturated fats on their
label. If they don't add up to the total fat in the food, the
missing number is probably trans fat.
“While most food companies are
working to find healthier alternatives, trans fats continue to
show up in some of our favorite foods and at some our favorite
restaurants,” says Autry.
“Monounsaturated fats continue
to be the healthier choice. Remember to select foods rich in
monounsaturated fats by selecting avocados, nuts, seeds, olives,
olive oil and canola oil. By doing your homework and keeping
your home stocked with healthy food choices, you can avoid the
health risks that come with consuming trans fats.”
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The Austin Diagnostic Clinic (ADC) is a multi-specialty clinic
with physicians representing 24 medical specialties at six
locations. For more information about the ADC physicians and
services, see the website www.adclinic.com.
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