Which foods contain trans fatty acids?
Fortunately, it is relatively easy to identify foods that contain relatively large amounts of trans fatty acids: margarines (the more solid the margarine, the more the trans fatty acids; stick margarines contain the most, tub margarines contain less, and semi-liquid margarines contain the least;) high-fat baked goods (especially doughnuts, cookies and cakes;) and any product for which the label says "partially hydrogenated vegetable oils" (which, it sadly appears, includes virtually all processed foods.) DrRich is particularly distressed to point out that trans fatty acids absolutely lace his two favorite food groups: french fries and potato chips. (This tragic warning also includes corn chips and many crackers.) Also, because much of the public now recognizes the term " <o:p> partially hydrogenated vegetable oils" to be bad, manufacturers have recently taken to the term "vegetable shortening" when they mean trans fatty acids. Either of these terms on a food product label means the bad stuff is present.
Well, darn it, what are the good fats?
Unsaturated vegetable oils from canola, peanuts, olive, flax, corn, safflower and sunflower (as long as they have not been subjected to the process of hydrogenation) are heart healthy. These oils contain monounsaturated or polyunsaturated fatty acids that can reduce total cholesterol and increase HDL cholesterol levels. These oils also contain the essential fatty acids - specific fatty acids necessary for life but which the body cannot make itself. (These include omega-3 and omega-6 fatty acids.)
So what is the health-conscious consumer to do?
There are three basic steps to reducing the amount of "bad" fat in the diet and substituting "good" fat. First, avoid the saturated fatty acids found in meat and dairy products, as well as the tropical oils (palm and coconut.) Second, avoid trans fatty acids by steering clear of commercially fried foods, high-fat baked goods, and stick margarines. Third, whenever possible substitute one of the natural unsaturated vegetable oils, listed above, in recipes calling for stick margarine, butter, or lard.
Nobody ever said life was going to be easy.
