What Are Trans Fats & How to Find Them

Trans fats are unsaturated fats that have been chemically altered through a process called hydrogenation to mimic the properties of a saturated fat.  What does that mean?   It means that they change fats that are naturally liquid at room temperature to a solid at room temperature.  These types of fats also last a lot longer on the shelves so they are ideal for manufacturers because their product will last longer, however they are not ideal for your health.  Trans fats increase your total cholesterol, low density lipoproteins (LDL), and triglycerides while decreasing your “good” cholesterol or high density lipoproteins (HDL).  This is why they are associated with a greater risk of heart disease not to mention other related health issues. 

These types of fats are typically found in fried foods, processed foods, baked goods and products that are intended to last a long time.  The best visual I like to use is peanut butter.  When you’re at the market looking at all of the different types of peanut butter there a various choices, but two that stand out the most.  There is one type of peanut butter that is all mixed together and there are probably a few on the shelf that have some oil on top of the peanut butter.  When you see the one with the oil on top you probably think to yourself, “ewww!  I don’t want all of that fat” so you pick the other one.  The one that doesn’t have the oil is the one with trans fats in it.  The oil on the top is peanut oil which is actually the healthiest type of fat, monounsaturated fat.  Look at the expiration dates on the two types in these pictures!  When you buy the peanut butter with the oil on top all you have to do is mix it together (if it’s too difficult mix it in the blender) and then put it in the refrigerator and it will stay mixed. 


To truly know if your product has trans fats you need to look at the nutrition facts label on the back of the package.  If the product has 0.49 grams of trans fats or less the manufacturer can legally put 0 grams on the nutrition facts label!  As a result you need to look in the "ingredients" for hydrogenated oil or partially  hydrogenated oil.  if that is listed any where in the ingredients you'll know your product has trans fats.  Never pay attention to the front of packages!!  It may say, "no trans fats" or "trans fat free" and still have trans fats in it.