Top 10 Foods With Trans Fats
Become a better shopper -- learn to avoid the foods high in trans fats
If you're like most people, you're probably confused about trans fats. Which foods have
them, and which don't? Which are the worst foods, which are the best?
Print out this list to become a wiser, safer shopper. And remember to check
the food labels. Manufacturers will probably begin reducing the amount of trans
fats in packaged foods during the next few years, so this information may
The Top 10 "Trans Fat" Foods:
1. Spreads. Margarine is a twisted sister -- it's loaded with trans
fats and saturated fats, both of which can lead to heart disease. Other non-butter
spreads and shortening also contain large amounts of trans fat and saturated
- Stick margarine has 2.8 grams of trans fat per tablespoon, and 2.1 grams of
- Tub margarine has 0.6 grams of trans fat per tablespoon, and 1.2 grams of
- Shortening has 4.2 grams of trans fat per tablespoon, and 3.4 grams of
- Butter has 0.3 grams of trans fat per tablespoon, and 7.2 grams of
Tip: Look for soft-tub margarine, because it is less likely to have trans
fat. Some margarines already say that on the packaging.
[Important note: When you cook with margarine or shortening, you will not
increase the amount of trans fat in food, says Moore. Cooking is not the same
as the hydrogenation process. "Margarine and shortening are already bad,
but you won't make them any worse."]
2. Packaged foods. Cake mixes, Bisquick, and other mixes all have
several grams of trans fat per serving.
Tip: Add flour and baking powder to your grocery list; do-it-yourself
baking is about your only option right now, says Moore. Or watch for
3. Soups. Ramen noodles and soup cups contain very high levels of
Tip: Get out the crock-pot and recipe book. Or try the fat-free and
reduced-fat canned soups.
4. Fast Food. Bad news here: Fries, chicken, and other foods are
deep-fried in partially hydrogenated oil. Even if the chains use liquid oil,
fries are sometimes partially fried in trans fat before they're shipped to the
restaurant. Pancakes and grilled sandwiches also have some trans fat, from
margarine slathered on the grill.
- Fries (a medium order) contain 14.5 grams.
- A KFC Original Recipe chicken dinner has 7 grams, mostly from the chicken
- Burger King Dutch Apple Pie has 2 grams.
Tip: Order your meat broiled or baked. Skip the pie. Forget the biscuit.
Skip the fries -- or share them with many friends.
5. Frozen Food. Those yummy frozen pies, pot pies, waffles, pizzas,
even breaded fish sticks contain trans fat. Even if the label says it's
low-fat, it still has trans fat.
- Mrs. Smith's Apple Pie has 4 grams trans fat in every delicious slice.
- Swanson Potato Topped Chicken Pot Pie has 1 gram trans fat.
- Banquet Chicken Pot Pie has no trans fat.