WHAT ARE TRANS-FATS?

Trans-fatty acids (TFAs) are made when liquid oils are partially hydrogenated to make them more solid and less susceptible to going bad (rancid). Trans fats are more stable at room temperature, remain stable when deep-frying, and are cheaper than animal fats. For these reasons, manufactures use TFAs frequently.

WHY ARE THEY BAD FOR ME??? 
 Trans-fats raise your risk of inflammation and inflammatory disease. 
 Trans-fats raise your “bad” LDL-cholesterol, raise triglycerides, and decrease the good HDL-cholesterol. 
 Trans-fats are artery-clogging and raise the risk of heart disease as much or more than saturated fats. 

WHERE ARE TRANS-FATS FOUND??? 
• Trans-fats are found in many processed foods, such as boxed cakes, candy bars, cookies, crackers, doughnuts, fried foods, microwaveable popcorn, margarines, and pastries. 
• The label on the front of the package can be deceiving! Manufacturers can label foods “0 grams trans fat” if they contain 0.5g or less. If you eat multiple servings, you can easily consume several grams of trans fat! Always check the ingredients label for the words, “hydrogenated” or “partially hydrogenated.” 
• See our list of some high trans-fat foods on the opposite side of this page. Limit your intake to as close to zero as possible!

HOW CAN I LIMIT TRANS-FATS IN MY DIET? 
 You can limit trans-fats in your diet by checking ingredient lists, and avoiding too many processed foods. 
 Although labels will not tell you how many grams of trans-fatty acids are in a food, the ingredient list will indicate whether they are present. 
 If the label reads, “hydrogenated” or “partially hydrogenated.” DON’T buy it. 
 Many manufacturers are now replacing trans fats in their products with other oils such as palm or “fully hydrogenated” fats. Though they are not trans fats, these saturated fats can still increase LDL cholesterol. 

Trans-Fat Content of Some Foods 
FOOD TRANS-FATTY ACIDS (GMS) 

ANIMAL PRODUCTS (naturally occurring) 
Beef ( 5 oz) 0.9 
Butter (1 tsp) 0.1 
Chicken (5 oz) 0.1 
Pork ( 5 oz) 0.1 

VEGETABLE FATS 
Reduced calorie mayonnaise (1 tsp) 0.01 
Soft margarine (1 tsp) 0.27* 
Stick margarine (1 tsp) 0.62* 
Vegetable oil (1 tsp) 0.02* 
Vegetable shortening (1 tsp) 0.63 

COMMERCIAL & FAST-FOOD PRODUCTS 
Cake (1 piece) 1.04* 
Cookie 0.86* 
Corn chips (1 oz) 1.42* 
Cracker 0.12* 
Danish pastry (1) 3.03* 
Doughnut 3.19 
Deep-fat French fries (4 oz) 5.50 
Muffin 0. 09* 
Pie (1 piece) 1.00* 
Pizza (1 slice) 0.13* 
Potato chips (1 oz) 0.11* 

*The grams listed represent the average of several brands.