Trans fats, or trans-fatty acids, are artificially-produced solid fats that are used to extend shelf-life, add flavor to foods and to improve food texture. They also make food manufacturing less expensive and make food look more attractive. To make trans fats, liquid vegetable oils are heated in the presence of metal catalysts and hydrogen.
Consumption of trans fats has been linked to an increased risk of diabetes, heart disease and Alzheimer's disease.
Trans fats are not needed by the body and do not contribute to health in any way. It is best to avoid consuming trans fats. Trans fats can be found in:
- deep-fried foods
- ready-to-eat frozen foods
- margarine and shortening
- commercially-baked goods
- convenience foods (eg. icing, puff pastry, granola bars, pie crusts, cake mixes, puddings)
- Liquid coffee whiteners
- Packaged salty or sweet snacks
- Packaged sweet snacks
To avoid trans fats, read the label! They are listed on most labels under saturated fats. Any product that has the words "hydrogenated" or "partially-hydrogenated" in the ingredients list will contain trans fats. If trans fats aren't specifically mentioned, then try to choose products with less than 5 g of saturated fat per serving.
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