This past July, the U.S. Food and Drug Administration (FDA) issued a ruling that will finally require manufacturers to list the amount of heart disease-causing trans fat, often called "partially hydrogenated" or "hydrogenated" oils, on the Nutrition Facts panel of foods and some dietary supplements. In issuing this order, the FDA relied mainly on an Institute of Medicine/National Academies of Science report, which concluded that consuming trans fat raises total and LDL ("bad") cholesterol, which in turn increases the risk of coronary heart disease-the leading cause of death in the United States. Because recommendations only stated that people keep their consumption as low as possible, and no specific daily intake amount of trans fat has been suggested, and no Percent Daily Value (%DV) will be listed along with the trans-fat amount in grams. Although manufacturers officially have until January 2006 to comply, some have already added it to their labels, while others have either developed foods without them, or have begun to explore ways of replacing the fat.

What are trans fats and why are they unhealthy?

Most trans fats are the result of manufacturers adding hydrogen to liquid unsaturated oils-a process called "hydrogenation"-to increase shelf life and flavor stability, and also to give a desirable texture and "mouthfeel" to foods. By raising the melting point of fats, hydrogenation changes liquid vegetable oil into products ranging from soft margarine to solid shortening. Foods commonly made with trans fats include some margarines, vegetable shortenings, and processed foods made with these oils, such as crackers, chips, cookies, baked goods and fast foods. A small amount of trans fat is also found naturally, primarily in dairy products, some meat, and other animal-based foods.

Although Americans consume four to five times as much saturated fat as trans fat, recent scientific evidence demonstrates that trans fat may be more likely to cause coronary heart disease. While both trans and saturated fat, along with dietary cholesterol, raise your LDL cholesterol levels, trans fat also reduces HDL ("good") cholesterol levels-as compared to polyunsaturated and monounsaturated fats, which can actually result in less "bad" and more "good" cholesterol. Being rigid, both trans and saturated fats can also decrease artery-wall elasticity and irritate the lining, causing interference with smooth blood flow. Thus, knowing how much trans fat-along with saturated fat and cholesterol-products contain will help you to choose healthier foods and reduce your risk of coronary heart disease. In fact, the FDA predicts that by 2009, 600 to 1,200 cases of coronary heart disease and 240 to 480 deaths could be prevented annually just by including trans fat on the Nutrition Facts panel.

Limiting Trans Fat in Your Diet

Ideally, health experts recommend that you avoid all trans fat. However, these experts also recognize that eliminating trans fat entirely is not practical for many people because it is almost unavoidable in a typical diet. Alternatively they suggest that the total amount of saturated and trans fats consumed should not exceed 15 to 20 grams per day, based on a 2,000-calorie diet. Currently, Americans consume about 27 grams of saturated fat and about 6 grams of trans fat per day. Although trans fat labeling is not required yet, you can still get an idea of how much trans fat a product contains by looking at the amount of fats listed on Nutrition Facts label, along with the ingredients.

For example, if the manufacturer breaks down fats by category into saturated, monounsaturated and polyunsaturated, add up these amounts in grams and, if the total doesn't match the total grams of fat listed on the label, you can assume trans fat makes up the amount not accounted for. You can double check yourself by looking for any hydrogenated or partially hydrogenated vegetable oils (which implies trans fat) on the ingredients list. Whether or not you can estimate the number of grams, you can get a general idea of how much trans fat is present since ingredients are listed by order of weight, or amount used. Be aware that some crafty manufacturers are now listing vegetable shortening or margarine instead of hydrogenated oils on the ingredient list-but this still means trans fat. At the same time, although trans fats are found in margarine, experts recommend choosing vegetable oils and soft margarines (liquid, tub, or spray) more often than shortenings, stick margarines and butter, because the amount of trans fat, as well as saturated fat and cholesterol, are lower in these products-the more liquid the fat, the less trans fat it contains.

It's also important to note that an increasingly popular alternative to hydrogenation, which produces similar results without producing trans fats, is "fractionation." To date, many experts agree that these types of processed fats are not associated with negative health effects, making them a relatively safe alternative.

In the end, in order for the FDA ruling to reduce the risk of heart disease significantly and improve our nation's health, it remains up to all of us to read food labels and choose wisely. The good news is that, at the Coop, relatively few products contain hydrogenated oils. In the spreadable products category, where it can be a challenge to avoid hydrogenated oils, look for Spectrum Spread, which contains Omega 3s and 6s from soy and flax oils, and the new version (in the blue tub) of Canoleo Margarine, made from pure canola oil and marked "no trans fat."

References

American Chemical Society. 2003. "Trans Fatty Acids: What are they and why shouldn't you eat them?" Online at www.intelihealth.com.

Ed Blonz. 2003. "It can be tricky to sort out good and bad fats." San Diego Union Tribune (August 20), E2.

Stacy Kennedy. 2001. "Welcome food labeling on trans fats." Online at www.intelihealth.com.

U.S. Food and Drug Administration. 2003. "Questions and answers about trans fat nutrition labeling." Online at www.cfsan.fda.gov/~dms/qatrans2.html.

---. 2003. "FDA acts to provide better information to consumers on trans fats." Online at www.fda.gov/oc/initiatives/transfat/backgrounder.html.

Walter C. Willett. 2001. Eat, Drink and Be Healthy (Fireside).