The Facts About Trans Fat

By Amanda Listerman, WMU Dietetic Intern, Spring 2007

What is trans fat?

Trans fat is made when manufacturers add hydrogen to a liquid vegetable oil to make it solid. This process, called hydrogenation, increases shelf-life and stability of food products containing trans fat. Trans fat also occurs naturally in some animal products in very small amounts. Trans fat is closely related to saturated fat and cholesterol, and these 3 fats are often categorized as the “bad fats.”

What kinds of foods contain trans fat?

Vegetable shortening, some margarines, cakes, cookies, pies, crackers, chips, snack foods, other foods made with “partially hydrogenated” oils, and foods fried in ”partially hydrogenated” oils.

Why is trans fat harmful?

Trans fat, like saturated fat and cholesterol, has been shown to raise LDL (the “bad”) cholesterol levels in the blood. High LDL cholesterol levels pose an increased risk of heart disease.

How do I know how much trans fat a food contains?

Implemented on January 1, 2006, all nutrition facts labels now contain trans fat information. If a product’s label says that it has 0 grams of trans fat, there must be less than 0.5 grams of trans fat per serving. There are no established recommendations regarding a “safe” amount of trans fat to consume per day, therefore, it is most beneficial to consume as little as possible.

What can I do to reduce the amount of trans fat and other “bad fats” in my diet?

Read the label! Remember, if the label says 0 grams of trans fat, this means there is less than 0.5 grams of trans fat per serving. If you are eating more than one serving, you could be consuming more trans fat than you think, especially if the ingredient list contains “partially hydrogenated” oils. Also read the label for the amounts of harmful saturated fat and cholesterol. If the “%DV” is higher than 20%, the food is not a good choice. Replace saturated and trans fats with monounsaturated and polyunsaturated fats (olive, canola, soybean, and corn oils).These “good” fats do not raise LDL cholesterol levels and also have some health benefits when eaten in moderation. Choose vegetable oils (except coconut and palm kernel) and soft margarines (tub, liquid, or spray) over butter, hard margarines, and shortening. Choose lean meats such as poultry and fish, trim all visible fat from other meats, and do not fry meats. Keep in mind the preparation method of foods away from home, such as the type of oil used in cooking. Limit foods high in cholesterol such as egg yolks and full-fat dairy products. When comparing food labels, look at the total grams of “bad fat,” which is the amount of Trans Fat + Saturated Fat + Cholesterol. For example: Per 1 Tbsp. Saturated fat (g) Trans fat (g) Cholesterol (g) Total bad fat Margarine (80% fat) 2.0 3.0 0.0 5.0 Spread

(50% fat)

1.0 0.5 0.0 1.5 Butter

(Grade AA)

7.0 0.1 0.3 7.4
Many restaurants around the country are switching to oils that do not contain trans fat. WMU is currently testing trans fat free oil to be used throughout the dining halls to make all of your favorite foods, so stay tuned!

Reference: The Food & Drug Administration, www.fda.gov, accessed February 2007.


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