How to Eliminate Trans Fat from Your Diet

The news is in: Consuming trans fat is unhealthy and dangerous to our health. The use of trans fats are being banned, but they have not been banned or outlawed everywhere. Trans fat can be found in a number of foods that we consume on a daily basis. Because there is no safe level of trans fat in a peron's diet, word is now getting out about the dangers of trans fat. The consumption of trans fats is linked to coronary heart disease, which kills more than 400,000 people in the United States of America each year. The FDA estimates that approximately 5,000 people's lives will be saved each year due to the knowledge of trans fat dangers.

First, it is best to understand what exactly trans fat is. Our bodies need fat and we use fat for energy. Babies and children need fat for brain development and growth. There are good fats and bad fats. Unsaturated fats have nutritional value, saturated fats offer little to no nutritional value. So, why is trans fat bad? Trans fat raises the amount of bad cholesterol AND lowers the amount of good cholesterol that our body produces. Trans fats increase the risk of developing coronary heart disease as well. So consuming trans fat is a double whammy. Trans fat is made when manufacturers add hydrogen to vegetale oil-a process known as hydrogenation. Trans fat is a form of fat that is added to processed foods to extend their shelf life and sometimes used to increase the flavor.

Avoiding trans fat is pretty simple. Avoid partially hydrogenated vegetable oil. Partially hydrogenated vegetable oil is another word for trans fat. Rather than using partially hydrogenated vegetable oil, use canola oil, peanut oil, corn oil or soybean oil. Avoid processed foods as much as you can. Cookies, breads, pies, crackers, chips, cakes, candy bars and other types of foods are loaded in trans fat. Some vegetable oils and margarines have trans fat in the ingredients.

Although not all products are the same, some boxes boldly state zero trans fat on their labels. As of January 1, 2006, all food processors are required to list the amount of trans fat directly under saturated fats on the package. If the package you are purchasing does not say zero trans fats on the label, look on the back under the nutritional information. Sometimes the package may advertise zero grams of trans fat, but still list hydrogenated vegetable oil in the ingredients. By law, even if a package advertises zero trans fat, it can still contain trans fat in .5 grams or less. Check carefully. Do not assume that similar products are the same-they are not. Nabisco crackers could be different from the store brand crackers. To make sure that you are buying the safest foods for your family, always double check the nutritional contents on the package.

Steer clear of fast food. Taco Bell, KFC, Wendy's and other fast food chains have decided to stop using trans fats in their products. This is not true of all fast food chains. If you must eat fast food, ask if they use trans fats. Whenever you dine out at restaraunts ask about the trans fat content of the food you are ordering. In some cases, the restaraunt can alter the method they prepare your food to meet your nutritioanl goals. Ruby Tuesdays, Olive Garden, Romano's Macaroni Grill, Red Lobster, Denny's and Starbucks have all made the switch and no longer use trans fats in their products.

As easy as it is to avoid trans fat in your diet, it is nearly impossible to completely eliminate it. It would take some extraordinary diet changes in order to have a trans-fat FREE diet. Trans fatty acids are found naturally in meat and dairy products. The only sure way to totally eliminate trans fat from your diet is to go vegan. Shop the outside paramaters of the grocery store to ensure the healthiest form of eating. Purchasing fresh fruits and vegetables will eliminate confusion over the use of trans fat. Not all dairy and meat products have trans fat, but some do.

Educate yourself, your children, family members and those you love about the dangers of trans fats.