Trans-Fat-Free Food: What's the Truth?
The skinny on labels, calories, and what trans fat means to your diet.
Trans Fat Substitutes continued...
Using heart-healthier monounsaturated or polyunsaturated oils, such as
olive, canola, or corn oil, is a great option for some products, but doesn't
work when you need a solid fat to make a food. Replacing trans fat with
saturated fat is better, but not ideal.
"Trans fats are worse than any other fat, including butter or lard, so
look for foods that use the least amount of trans fats," says Jacobson.
"Even if it contains a little saturated fat, it is better than consuming
the trans fat."
Adds Ward: "Tropical oils such as palm, palm kernel, and coconut may not
contain trans fats, but they contain unhealthy saturated fats that are almost
as bad for you as partially hydrogenated fats."
Trans Fats When You're Eating Out
But what about foods in restaurants, or from outside the U.S. where trans
fat labeling may not be required? When restaurants and state fairs boast that
their oils are trans-fat-free, some consumers may be misled into believing
fried foods are good for them.
"Using trans-fat-free cooking oil to fry foods is certainly better,"
says Ward. "But the food is still fried, and fried food is high in fat and
calories and generally not recommended for the heart or the waistline."
Wendy's, Taco Bell, Dunkin' Donuts, Baskin Robbins, Denny's, IHOP, KFC,
Pizza Hut, and Starbucks are among
the food companies that have replaced trans fats or are committed to doing so.
Yet plenty of restaurants still use them.
"Avoiding fried foods and cakes, cookies, and pastries is the easiest
way to reduce trans fat consumption when you eat out," says
You can also ask about the type of fat used for frying, baking, and in salad
dressings. Even if the menu boasts that items are "cooked in vegetable
oil," that doesn't necessarily mean they're trans- fat-free foods. They may
contain some partially hydrogenated vegetable oil.
Beyond Trans Fats
While eliminating trans fats is important, it's only one piece of the puzzle
when it comes to protecting your heart and health.
"Trans fat is getting lots of bad press but it is important to keep in
mind the 'big' fat picture, which includes total fat, saturated fat, and a
healthy lifestyle," says cardiologist Robert Eckel, MD.
"Limiting trans fats is … only one component of a healthy dietary
pattern that includes eating a wide variety of nutritious foods such as fruits,
vegetables, and whole grains; limiting total fats [and] saturated fats; getting
regular physical activity; and being at a healthy weight," says Tufts
University researcher Alice Lichtenstein,DSc. Eckel, past president of the AHA,
adds not smoking to that healthy lifestyle list.
To help educate consumers about trans fats and other fats, the AHA has
launched a "Face the Fats" campaign, enlisting the help of Eckel as
well as The Food Network's Alton Brown, known for his scientific approach to
cooking. Brown uses his knowledge of food to help consumers learn to make
low-fat substitutions that are nutritious and still delicious.
"I look at recipes and see how I can make it healthier by reducing the
amount or type of fat, using a replacement ingredient, or altering the cooking
method," says Brown. "But sometimes, none of these work and the answer
is to simply eat a smaller portion."