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Trans Fat
Trans fatty acids (trans fatty acids) raises blood cholesterol to about
the same degree as saturated fat. Trans fat occurs naturally in low amounts
in meats and dairy products, but most in the diet come from hydrogenated
fats, that is, unsaturated fats that are processed and made more solid
or into more stable liquid fats.
Manufacturers use hydrogenated fats instead of oils in processed foods
to make them stay fresh longer and to give them a more desirable texture.
For example, by partially hydrogenating vegetable oils to make margarine,
manufacturers can produce a spreadable product that is lower in saturated
fat than butter and can be used immediately upon removal from the refrigerator.
Foods containing oils that have been partially hydrogenated must list
them as such in the ingredient list on the food label. The best ways to
decrease trans fat are to:
- decrease use of fats that are partially hydrogenated.
- select food labeled "low fat" or "fat free".
Trans fat
in selected foods
| Foods |
Trans Fat
(grams)
|
| Fats |
|
Shortening
|
|
Soybean & cottonseed oils (1 tablespoon)
|
2
|
|
Animal & vegetable blend (1 tablespoon)
|
1
|
|
Butter (1 tablespoon)
|
1
|
|
Margarine
|
|
Stick (1 tablespoon)
|
4
|
|
Soft/tub ( 1 tablespoon)
|
2
|
|
Liquid (1 tablespoon)
|
2
|
|
Diet (1 tablespoon)
|
1
|
|
Fat-free (1 tablespoon)
|
0
|
|
Baked Products & Snacks
|
| French fries (1 large order) |
5
|
|
Cherry pie with double crust
(crust prepared with vegetable shortening)
1/8 of 9" diameter
|
4
|
|
Fried apple pie (individual size)
|
3
|
|
Chocolate cake, frosted
(cake and frosting prepared with vegetable shortening)
1 piece 3 1/2" x 3 1/2" x 1 1/2"
|
2
|
|
Cheesecake with graham cracker crust
(1 piece 3" edge x 5" long x 2 1/2" high)
|
6
|
|
Doughnut, frosted (4 1/4" diameter)
|
4
|
|
Sugar cookie
(prepared with vegetable shortening)
1 cookie 4" diameter x 1/3" thick
|
1
|
|
Chocolate chip cookie without nuts,
4" diameter x 1/3" thick
(prepared with vegetable shortening)
|
2
|
|
"Buttered" popcorn
(16 cups or 1 extra large container)
|
36
|
|
Meat & Dairy Products
|
|
Ground beef patty
(3 oz cooked)
|
1
|
|
Whole milk (1 cup)
|
0
|
Nutrient values from Nutrition Data System
for Research version 4.02, Nutrition Coordinating Center, University of
Minnesota, Minneapolis, MN.
All LivingHeart
diets are low in trans fat.
|
