CALTRANS NEWS
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Trans Fat Coming to a Label Near You!
By Sally Skidgel
Departmental Wellness Coordinator
The Food and Drug Administration (FDA) now requires food manufacturers to list trans fat (i.e., trans fatty acids) on Nutrition Facts and some Supplement Facts panels. Scientific evidence shows that consumption of saturated fat, trans fat, and dietary cholesterol raises low-density lipoprotein (LDL or "bad") cholesterol levels that increase the risk of coronary heart disease (CHD).
By adding trans fat to the Nutrition Facts panel (required January 1, 2006), consumers now know for the first time how much of all three -- saturated fat, trans fat, and cholesterol -- are in the foods they choose.
What is trans fat? Where will I find trans fat?
They include vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils.
Unlike other fats, the majority of trans fat is formed when liquid oils are made into solid fats like shortening and hard margarine. However, a small amount of trans fat is found naturally, primarily in some animal-based foods. Essentially, trans fat is made when hydrogen is added to vegetable oil -- a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.
Are all fats the same?
Simply put: no. Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E, and K, and carotenoids. Both animal and plant-derived food products contain fat and, when eaten in moderation, fat is important for proper growth, development, and maintenance of good health.
Unsaturated fats, such as monounsaturated and polyunsaturated, do not raise LDL cholesterol and are beneficial when consumed in moderation.
Why do some products not declare trans fat on their labels?
There may be two reasons why you are not seeing trans fat on a product’s label.
First, the FDA realizes that it will take some time for food products to move through the distribution chain to a store shelf. Thus, it may take a few months for products that are listing trans fat on their label to show up on a store shelf. Second, FDA has granted enforcement discretion to some firms to use old label stock that do not declare trans fat after the effective date of January 1, 2006. In these cases, food firms can request an extension to the FDA rule.
How can I use the label to make heart-healthy food choices?
To lower your intake of these fats, compare similar foods and choose the food with the lower combined saturated and trans fats and the lower amount of cholesterol. Although the updated Nutrition Facts panel will now list the amount of trans fat in a product, it will not show a percentage Daily Value (%DV). Saturated fat and cholesterol, however, do have a %DV.
To choose foods low in saturated fat and cholesterol, use the Quick Guide to %DV. The general rule of thumb is: 5 percent DV or less is low and 20 percent DV or more is high.
Do dietary supplements contain trans fat?
Would it surprise you to know that some dietary supplements contain trans fat from partially hydrogenated vegetable oil as well as saturated fat or cholesterol? It's true. This can also include energy and nutrition bars. If a dietary supplement contains a reportable amount of trans or saturated fat, which is 0.5 gram or more, manufacturers must list the amounts on the Supplement Facts panel.
Practical Tips!
Here are some practical tips you can use every day to keep your consumption of saturated fat, trans fat, and cholesterol low while consuming a nutritionally adequate diet.
- Consider fish. Most fish are lower in saturated fat than meat. Some fish, such as mackerel, sardines, and salmon, contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease.
- Choose lean meats, such as poultry (without skin, not fried), lean beef and pork (trim visible fat, not fried).
- Ask before you order when eating out. A good tip to remember is to ask which fats are being used in the preparation of your food when eating or ordering out.
- Watch calories. Don't be fooled! Fats are high in calories. All sources of fat contain 9 calories per gram, making fat the most concentrated source of calories. By comparison, carbohydrates and protein have only 4 calories per gram.
- When possible, substitute alternative fats that are higher in mono- and polyunsaturated fats like olive oil, canola oil, soybean oil, etc.