Trans Fat: The Major Culprits

Dr. Cherry

In my last newsletter, I talked about the importance of jumping on the trans fat-free bandwagon. So exactly which foods should you avoid?

About 40 percent of supermarket products contain trans fat, according to Carlos Camargo, M.D., Dr.Ph.D., associate professor of medicine at Harvard Medical School and a member of the 2005 Dietary Guidelines Advisory Committee of the U.S. Department of Health and Human Services (DHSS). Below is a list of the top 10 trans fat-containing foods listed in the DHSS Dietary Guidelines for Americans:

1. Spreads, especially margarine.
2. Packaged foods, including quick mixes (especially cake and brownie mixes) and pasta side dishes.
3. Soups, both canned and instant.
4. Fast food. Many fast-food chains and other restaurants are the primary users of partially hydrogenated oils.
5. Frozen foods, such as pre-packaged meals and especially frozen pizza.
6. Baked goods, such as cookies, cakes, icings and doughnuts.
7. Chips and crackers. While many manufacturers are cutting trans fats in these items, it's still best to read the labels.
8. Breakfast foods, both cereals and breakfast bars.
9. Cookies and candy. Over the years, many manufacturers have reformulated their products. But just because they are free of trans fats, it doesn't mean they are free of other fats and unhealthy sugar.
10. Toppings and dips, including nondairy creamers, flavored coffees, whipped toppings, bean dips, gravy mixes and salad dressings.

Good Fat Alternatives
While choosing to avoid trans fat in your diet is a good step toward healthier nutrition, don't fall into thinking that all trans fat-free food is good for you. There are other fats in food that can be harmful. In fact, some food manufacturers are taking out trans fats but substituting other fats, such as tropical oils (coconut, palm kernel and palm oils). These oils contain saturated fat, which also raises your "bad" LDL cholesterol.

According to the Mayo Clinic, in a heart-healthy diet no more than 30 percent of your total daily calories should come from fat and of that amount, less than seven percent of your total daily calories should be saturated fats. Healthier alternatives to trans fat and saturated fat are monounsaturated fats, which are found in olive, peanut and canola oil. Also, foods that contain unsaturated omega-3 fatty acids, such as nuts and fish, are another good choice.

For more information on Dr. Cherry's ministry, visit his Web site: www.AbundantNutrition.com.