Trans Fats, by Claire Criscuolo, RN

If you read my column, My Vegetarian Kitchen, you know that when one of my recipes calls for shortening or margarine, I always specify trans fat free. Many of you have telephoned and e-mailed me, asking about trans fats, and I hope this article explains why I encourage you to avoid these heart damaging fats.

Fat is an important nutrient that supplies our bodies with energy and is necessary for metabolizing fat soluble vitamins. Besides, can you even imagine how dull and lackluster in flavor our marinara sauce would be without a good extra virgin olive oil? I can't. Fats have their place in our kitchens and on our plates. As in everything else, we need to be selective and informed.

In 1997, The New England Journal of Medicine published an article entitled "Dietary Fat Intake and the Risk of Coronary Heart Disease in Women". This was an exhaustive study, known as the Nurses' Health Study and was led by the well respected Harvard researcher, Dr. Frank B. Hu. Over a fourteen year period, 80,082 women were followed and the findings were clear. Their conclusions were as follows: "Our findings suggest that replacing saturated and trans unsaturated fats with un-hydrogenated monounsaturated and polyunsaturated fats is more effective in preventing coronary heart disease in women that reducing overall fat intake". (N Engl J Med 1997;337L1491-9.)

This study doesn't suggest raising the established limits on fat intake, which are below 30% of calories, it does however, indicate that we need to choose our fats wisely. Basically, we must remember that there are good fats and bad fats. And although this study isn't the first to find that trans fats are closely related to heart disease (among other diseases such as cancers and degenerative diseases,) the far reaching scope of this landmark study is reason enough to pay attention. I too, wanted to know more about these trans fats, especially after learning that I can reduce my risk of coronary heart disease by up to 53% by substituting trans fats with unhydrogenated, unsaturated fats. I want to share this information with you so that you too can make an informed decision about your health. Here are some answers to the many questions that I had.

What are trans fats? Trans fats occur during a process called hydrogenation, whereby monounsaturated and polyunsaturated oils, are made into semi-solid as in margarine or shortening, by adding hydrogen molecules. This process produces two types of fats. One type is fully hydrogenated fats which are fully saturated with hydrogen, and don't contain trans fats, although these "saturated" fats are also considered "undesirable fats" and should be limited to less than 10% of our daily calories. Trans fats occur when the oils are partially hydrogenated and this type of fat, as with saturated fats is also associated with raising the LDL blood cholesterol levels, as the Harvard study indicates. Although saturated fats also raise cholesterol levels, this study proved that reducing the trans fats in our diets will work more effectively at reducing the LDL's than by just lowering our saturated fat intake. We should strive to keep our intake of trans fats below 2% of the daily calories that we derive from fats. Less would be even better still.

Where are the Trans Fats? Trans fats occur naturally in meat and dairy products, but this accounts for only about one-fifth of the trans fats that we consume. The rest comes from most of the margarine, spreads, and shortening, and in many of the conventionally prepared breads, desserts, crackers, and other prepared foods that we buy for convenience. If the ingredients include partially hydrogenated oil, then it contains trans fat. It's important to read the ingredients even if the package claims to be "trans fat free" because the FDA says that if the amount of trans fats is less than 0.5% per serving, the manufacturer can claim the product to be free of trans fat. But, add up the typical three or four servings you'll have each day, on your morning toast, melted on your vegetables at lunch and dinner, and in your baked goods throughout the day, and you have significant trans fats.

Why do we make partially hydrogenated oils anyway? Hydrogenation converts an oil into a solid or semi-solid product, making it the ideal consistency for baking pie crusts, or spreading on your morning toast. This process also increases it's shelf life which saves money for manufacturers. Some of these hydrogenated oils can last for many years. But at what expense to our bodies? Once again, I encourage you to read the labels on the foods you buy. After all, we have only one body, why not treat it like the great gift that it is?

Are there any alternatives that don't contain trans-fats? Yes. A couple of the manufacturers who have been making margarine and other spreads have reformulated their recipes to eliminate the trans fats. They have created their new packaging for these products in a way that makes them easy to distinguish them from others. They are announcing their new trans fat free products loud and clear, by adding big and bold letters TRANS FAT FREE. Still, read the ingredients to see if they got under the FDA's loophole.

What brands of trans fat free margarine, shortening, and spreads are available and where can I find them?

Smart Balance, Light and Regular, found in supermarkets everywhere Spectrum Organic Trans fat Free Shortening, available in the grocery, natural foods section at the East Haven Stop and Shop, 370 Hemingway Ave. East Haven: 468-7012 Spectrum Naturals Spread and Spectrum Organic Margarine, available in the refrigerated dairy section at Edge of The Woods, 379 Whalley Ave. New Haven - telephone: 787-1055, and at Orchard Hill Market, 875 West Main St. Branford - telephone: 488-2573, and in most other Natural Foods Stores.

The demand for healthier foods continues to grow and more choices are on the way, so check out the dairy cases and shelves at your favorite markets and read the labels. No partially hydrogenated oil means no trans fats. I hope you will read the ingredients listed on all packages, and make your food choices according to what you want to eat - and what you prefer to avoid.

Monounsaturated fats are still the best fats for you because they help decrease high blood cholesterol levels, providing you keep a low fat diet of under 30% of your daily calories. Enjoy the more heart healthy fats in olive oil (extra virgin is even more naturally produced), canola oil, grape seed oil, walnut oil, and flaxseed oil.

Eat to your health!