To reduce the risk of heart disease and obesity, health professionals recommend cutting down on the amount of fat we eat.
Research also suggests that we need to pay special attention to trans fats (a type of fat found in many processed foods).
This article gives you information about trans fats (and why you should worry about them) and ways to cut back on this type of fat.
What Are Trans Fats?
Trans fats are naturally found in some foods, usually in very small amounts.
Trans fats can also be created when liquid vegetable oils are changed into solid or semi-solid margarines or shortenings. This food processing technique is called hydrogenation.
Hydrogenated margarines and shortenings are sold on their own in tubs or blocks. They are also popular with food manufacturers because trans fats have a long shelf life.
Margarines and shortenings including trans fats are used in a wide variety of foods, including baked goods (e.g., breads, muffins, cakes, pastries and bagels), crackers, cookies, soup noodles and snack foods.
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Why Should I Worry About Trans Fats?
Trans fats, especially the manufactured type, can dramatically increase the levels of “bad” cholesterol in your body. This kind of cholesterol can clog your blood vessels. This clogging increases your risk for a heart attack or stroke.
Trans fats, like all fats, also provide plenty of calories even in small amounts. Choosing high-fat foods can cause unhealthy weight gain.
What Can I Do to Cut Back on Trans Fats?
Choose wholesome foods that are not highly processed.
Snack on fresh vegetables and fruits instead of chips, cheese puffs or microwave popcorn.
Start your day with a bowl of home-cooked oatmeal, instead of a commercially made muffin.
Read food labels to see if your favourite foods contain trans fats. If you see the words “hydrogenated” or “partially hydrogenated” or vegetable oil or shortening on a food label, the food probably contains large amounts of trans fats.
Choose low fat-foods most of the time. Cutting back on all kinds of fats is an important step toward good health. By choosing low-fat foods most of the time, you’ll also likely decrease the amount of trans fats you eat.
Need help creating a low-fat eating plan? Check out Eating Well with Canada’s Food Guide. The Food Guide offers practical information to help people of all ages choose a balanced diet that is lower in fat and calories.
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Manufactured trans fats can increase your risk for heart disease, stroke and obesity. Choose foods that are not highly processed. Enjoy a variety of wholesome foods such as vegetables and fruits, grain products without trans fats, low-fat milk and milk products and lean meats and meat alternatives.
Cut out trans fats by making wise food choices and reap the benefits of becoming a healthier U.
Learn More:
Dietary Fat: The Good, the Bad and the Ugly
Dietitians of Canada offers practical solutions for cutting back on trans fats at home, in the grocery store and when you eat on the run.
Fact Sheet on Trans Fats
Health Canada offers information on trans fats and the health risks of choosing this kind of fat in large amounts.
Fat and Trans Fats: What Schools Need to Know
Kids need to limit the amount of trans fats they eat too! Find out how your local school can help.
Healthy Eating Is in Store for You
Feel a bit lost when it comes to grocery shopping and label reading? Visit the Virtual Grocery Store at Healthy Eating is in Store for You and head into the grocery store with confidence.
