more on trans-fats

[Guest guest]

It's this kind of info that makes me wonder how much fat we actually absorb,

and if we absorb trans-fats better or differently from other

kinds...............

Carol A

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Doing the Math  

Health Sciences Institute e-Alert

November 12, 2003

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Dear Reader,

Whether you know it or not, you're probably getting plenty of

trans-fatty acid (TFA) in your diet. And in case you haven't

heard: a little TFA is way too much.

Right now, it's not easy to tell exactly what the TFA content of

a loaf of bread or a box of crackers might be because " trans

fats " aren't listed on the " Nutrition Facts " panel of processed

foods. Not yet anyway.

Last July, the FDA announced that by January 2006 all nutrition

labels must reveal trans fat content. But until then, there are

a few key items listed on food packaging you can look for to

avoid a diet heavy in this " franken-fat. "  

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A little is a lot

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Trans fats are created by the hydrogenation of vegetable oil; a

process that gives the oil a longer shelf life and makes it

less...  well, oily. These qualities also make hydrogenated

vegetable oil an appealing choice for " quick service "

restaurants and snack foods such as cookies, crackers, and

chips. But many studies over the past decade have shown

trans-fatty acids to be associated with artery damage and a high

risk of heart disease.

And that's only part of what makes TFA dangerous.

In a review article published in the American Journal of

Clinical Nutrition, nutritionists at the Harvard School of

Public Health wrote that trans fats inhibit the natural process

by which alpha-linolenic acid is converted into EPA and DHA, the

omega-3 fatty acids that are critical to so many facets of good

health. And in a study of more than 800 subjects conducted at

Chicago's Rush University Medical Centre, seniors who had a high

trans fat intake were found to be twice as likely to suffer from

Alzheimer's disease compared to those with the lowest intake.

But how high is a high intake?

Bruce Holub, a professor of nutritional sciences at Canada's

University of Guelph, told the Toronto Globe and Mail that

ingesting a daily gram of trans fat over several years is enough

to significantly boost your risk of heart disease. And professor

Holub points out that as few as two crackers can contain an

entire gram of TFA.

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Go figure

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So until Nutrition Facts panels start revealing trans fat

contents in 2006, there's a relatively simple way to figure out

the TFA content of processed foods.

First check the list of ingredients. If the product contains

hydrogenated oil or partially hydrogenated oil, that's obviously

your first trans fat tip-off.

Next go to the Nutrition Facts panel where you'll see grams of

" Total Fat " listed. Below that, the fats will be broken down

into saturated, monounsaturated, and polyunsaturated fats. If

the " Total Fat " number is higher than the other three combined,

the difference between the two totals equals the

grams-per-serving of trans fat.

Some products, however, aren't required to list monounsaturated

and polyunsaturated fats. In that case, if the grams of " Total

Fat " are higher than the grams of " Saturated Fat, " it's time to

go back to the list of ingredients. If " hydrogenated " appears

high on the list of ingredients, you're definitely getting some

trans fat. If " hydrogenated " appears lower on the list, the

trans fat content is probably low.

Let's take a look at a popular brand of " natural light "

microwave popcorn. Total fat is 5 grams, saturated fat is one

gram, and no other fats are listed. So with 4 fat grams

unaccounted for, we check the ingredients and find only three

items, in this order: popcorn, partially hydrogenated soybean

oil, and salt. That's a pretty good indication that you're

getting at least a gram or two of trans fat, and maybe even

four.

But be sure to also check the serving size. This 3-ounce bag of

popcorn claims to be 2.5 servings. So if you sit down and eat

the whole bag, you might end up getting well over 4 grams of

trans fat.

And because trans fat is present in so many food products, it's

easy to see how you could pick up a dozen or more grams every

day without even trying.

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Zip, nada, goose egg...

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In the e-Alert " The New Big Oil " (8/20/02) I told you about a

2002 report from a National Academy of Sciences panel that

attempted to set a safe intake level for trans-fatty acids. The

report confirmed previous findings about the relationship of

trans-fatty acids and the risk of heart disease, and concluded

with this recommendation: " The only safe intake of trans-fat is

zero. "

The bad reputation of this dangerous fat is on the rise, and

every day we're seeing more and more products claiming to be

" trans fat free. " I'm sure this trend will probably continue,

and the result could be better health for millions.

But what about restaurants? You'll know we've officially entered

the Trans Fat Free Era when menus start boasting, " No trans

fats. "