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Healthy fast food and trans fats

Also you may remember the story from a couple of weeks ago where I mentioned that Kentucky Fried Chicken is going to be dropping trans fats from their cooking process

So again, how do we avoid trans fats? I have looked around and found the following recommendations:

Basically, trans fat is made when manufacturers add hydrogen to vegetable oil–a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.

Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in some animal-based foods.

Trans fat, like saturated fat and dietary cholesterol, raises the LDL cholesterol that increases your risk for CHD. Americans consume on average 4 to 5 times as much saturated fat as trans fat in their diets.

Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute significantly.

Check the Nutrition Facts panel to compare foods because the serving sizes are generally consistent in similar types of foods

foods lower in saturated fat, trans fat, and cholesterol. For saturated fat and cholesterol, keep in mind that 5 percent of the Daily Value (%DV) or less is low and 20 percent or more is high. (There is no %DV for trans fat.)

Replace saturated and trans fats in your diet with monounsaturated and polyunsaturated fats. These fats do not raise LDL cholesterol levels and have health benefits when eaten in moderation. Sources of monounsaturated fats include olive and canola oils.Sources of polyunsaturated fats include soybean oil, corn oil, sunflower oil and foods like nuts.

Choose vegetable oils (except coconut and palm kernel oils) and soft margarines (liquid, tub, or spray) more often because the combined amount of saturated fat and trans fat is lower than the amount in solid shortenings, hard margarines, and animal fats, including butter.

Consider fish. Most fish are lower in saturated fat than meat. Some fish, such as mackerel, sardines, and salmon, contain omega-3 fatty acids, which are being studied to determine if they offer protection against heart disease.

Choose lean meats, such as poultry without the skin and not fried and lean beef and pork, not fried, with visible fat trimmed.

Ask before you order when eating out. A good tip to remember is to ask which fats are being used in the preparation of your food when eating or ordering out.

Limit foods high in cholesterol such as liver and other organ meats, egg yolks, and full-fat dairy products, like whole milk.

Choose foods low in saturated fat such as fat free or 1% dairy products, lean meats, fish, skinless poultry, whole grain foods, and fruits and vegetables.

I have covered trans fats before in the following articles:
Fats in your diet
Low fat eating does not always reduce health risks
Seven foods never to eat
12 tips for healthier eating
Food labeling lies

1. Bob Ritchie says

   November 25, 2009 at 4:11 am

   Does Wendy’s Fast Food require long sleeve protective clothing while cooking? If not why not?

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