Trans Fat and Nutrition Facts Label

Trans fatty acids, sometimes referred to as trans fat, have been in the news for the past few years. What exactly is trans fat and why should you be concerned about it?

Trans fatty acid is a specific type of fat formed when liquid oils are made into solid fats like shortening and hard margarine. These solid fats are referred to as partially hydrogenated oils. A small amount of trans fat is found naturally in some animal foods. Trans fat like saturated fat raises low-density lipoprotein (LDL or “bad”) cholesterol that increases your risk of coronary heart disease.

In addition to hard margarines and shortening trans fat and saturated fat can be found in crackers, candies, cookies, snack foods, fried food, baked goods and other processed foods made with partially hydrogenated vegetable oils.

The Food and Drug Administration (FDA) has been studying trans fat in the diet and has developed a rule that requires that the amount of trans fat in a serving of food be listed on the Nutrition Facts panel. This rule goes into effect on January 1, 2006. This rule change is to give consumers more information to help make healthy choices about the food they eat.

How to Use the Information

• Read the label on the foods you buy often to be sure they are low in both trans fat and saturated fat.
• A product that contains 5 percent or less of the daily value (DV) for saturated fat is said to be low in that nutrient.
• There is no safe amount of trans fat stated in the 2005 Dietary Guidelines for Americans, so you should look for foods that contain 0 grams trans fat.
• When a label shows 0 grams trans fat per serving and lists a “partially hydrogenated” vegetable oil in the ingredients, the product may contain up to 0.49 grams of trans fat per serving.
• Foods with 0 grams of trans fat may still be high in total fat and calories.
• Fast food companies are now listing the trans fat for their food items online. It helps to be aware of options before you order them. French fries and onion rings may contain significant amounts of trans fat.
• Fruits and vegetables are naturally trans fat free. Remember, for good health, eat a wide variety of different foods from all of the food groups.

Cakes, cookies, and quick breads made with vegetable oil instead of solid shortening will be very low in trans fat or free of trans fat.