It seems like nutritionists seldom agree on the ideal diet, some call for a low-carbs, high protein, high fat diet, while others recommend a high carbs, low protein, and low fat diet. However, there is one recommendation that all nutritionists agree on: trans-fats are bad for your health and should be eliminated from your diet. Without exception, all nutritionists confirm that the number 1 worst type of fat is trans-fats. “The problem with trans-fatty acids is that your body doesn't know what to do with them,” said Brian Olshansky, MD, professor at the University of Iowa Health Care Center. “Your body cannot break them down and use them correctly. Normal fats are very supple and pliable, but the trans-fatty acid is a stiff fat that can build up in the body and create havoc,” said Olshansky. Research has shown that even small amounts of artificial trans-fats can increase the risk for risk for heart disease. Foods containing trans-fats raise the body's level of the most dangerous form of cholesterol, LDL cholesterol which increases the risk for heart disease and stroke. The American Heart Association recommends limiting trans-fat to less than 2 grams per day. Why are trans-fats so bad for us? Knowing how trans-fats are made is part of the answer. To create trans-fats, a vegetable oil which is normally liquid, such as cottonseed or sunflower oil, is heated to180 degrees Fahrenheit. Under extremely high pressure, hydrogen gas is then added to the oil, in the presence of a powdered catalyst such as nickel. The fatty acid becomes saturated with hydrogen atoms and the oil is transformed from liquid to solid. The geometry or shape of the molecule of the fatty acid is also changed. In the hydrogenation process, the fat molecule is twisted or deformed, resulting in trans-fatty acids, which are worse for our health than the fats found naturally in butter, eggs, or vegetable oils. Which foods contain trans-fats? Trans-fats are found in all sorts of processed foods, or packaged foods made outside of the home. Hydrogenated fats do not spoil quickly, they have a long shelf-life, and so they are the fat of choice for most food manufacturers. Processed foods almost always contain trans-fats, unless the label on the product explicitly states that it is trans-fatty acid free. Read food labels and ingredients lists. If hydrogenated or partially hydrogenated vegetable oils or shortening are listed, the product contains trans-fatty acids. Ingredients on food labels are listed in the order of their predominance in the product. Ingredients listed first or second make up at least half of the product; watch out for partially hydrogenated vegetable oils. The following is a guide for where to find trans-fats in your diet, and how to replace them with something healthier. • Baked goods: cakes, cookies, biscuits, pastries, pie crust, crackers, Danish pastries, croissants. Solution: bake your own cake or cookies and use either oil or butter in the recipe instead of margarine or shortening. Or you can double-check with your favorite bakery and ask what types of fats are used. • Ready-made frosting. Solution: make your own frosting, or skip the frosting all together. An appetizing and attractive garnish instead of frosting is to sprinkle icing sugar over the cake using a fine sieve, or chocolate shavings, or chopped nuts, or shredded coconut. • Cake or brownie mix, pancake mix. Solution: you can easily find a quick recipe for making pancake batter with flour, a bit of milk, an egg, and vegetable oil. • Frozen waffles. Solution: opt for homemade pancakes or slice of toast with honey on top. • Margarine. Solution: use butter sparingly, or olive oil or canola oil, or sesame seed oil • Microwave popcorn (some brands do not contain trans-fats; read the labels to be sure). Solution: buy products that have no trans-fats or air pop your popcorn at home. • Fried foods: any food that is prepared by deep-frying, such as French fries, fried chicken or fish or shrimp, chicken nuggets, doughnuts. Most restaurants use partially hydrogenated fat for deep frying because it does not need to be changed as often as other oils. Saving money in such instances is compromising the health of the consumers. • Vegetable shortening, margarine, and any foods made in the home using shortening or margarine. Solution: again, use butter or vegetable oils. • Potato chips, corn chips, and tortilla chips. Solution: to make delicious, low- fat potato chips, cut potatoes in thin slices, arrange on baking tray, drizzle with 2 to 3 tablespoons olive oil on top and bake for 20 minutes. • Refrigerated dough, such as canned biscuits and cinnamon rolls or refrigerated cookie dough or frozen pizza crusts. Solution: for pizza, when you are in a rush and you have hungry kids waiting, simply spread out the pizza sauce, mozzarella cheese, and sliced olives on a large pita bread, and stick in the oven. Voila, trans-fat free pizza! • Non-dairy coffee creamer. Solution: the best creamer for your coffee is a tablespoon or two of wholesome milk, and for extra flavor, sprinkle some cinnamon powder on top.
