What Is Trans Fat?

Trans fat is created during a process called hydrogenation—where vegetable oils are turned into a more solid shortening by adding hydrogen molecules. Hydrogenation is popular with food manufacturers because it increases shelf life and flavor stability of the oils and foods made with them. Trans fat is also commonly used in fast food restaurants because it stands up well to heat in deep frying and can be used for longer periods of time. While trans fat may make economic sense for food manufacturers, it raises a numbers of serious health concerns for the consumer. It elevates blood cholesterol levels in the same way as saturated fat. Trans fat also raises LDL, the "bad" cholesterol. Regular consumption of foods high in trans fat may also interfere with the body's ability to metabolize fats that are important for the growth and functioning of vital organs.

Where Do You Find Trans Fats?

Americans consume most of their trans fat in partially hydrogenated vegetable oils, like margarine. Trans fat is found in vegetable shortenings, some margarine, crackers, cookies, snack foods and other foods. Since it's frequently used in fast food places, children often gobble it up in French fries, even when a restaurant says it's using 100 percent vegetable oil. Currently, the Food and Drug Administration requires food companies to label grams of unsaturated fats and saturated fat, but not trans fats. So while consumers may do their best to choose foods that are supposedly heart healthy and low in cholesterol and saturated fats, they may well actually be eating foods high in unhealthy trans fat. This will be changing when the Nutrition Facts label begins including trans fat in 2006.

How You Can Avoid Trans Fats:

• If the ingredient list on a food includes hydrogenated or partially hydrogenated oils, you should limit your consumption of the product.
• Avoid deep-fried foods, particularly at fast food restaurants.
• Choose a margarine that claims to have no trans or hydrogenated fats.

Foods that may be laden with trans fat include:

Low Fat/Low Carb Orange Cheesecake

3-4Tbsp. whole graham cracker, crushed
2/3 cup boiling water
1 - 4-serving size package sugar-free orange flavored gelatin
1 cup low fat cottage cheese
8 ounces fat free cream cheese, cubed
2 cups thawed non-fat whipped topping
Optional garnishing with orange slices will add calories and carbs.

Spread bottom of 8-9”springform pan or pie plate with graham cracker crumbs. In a large bowl stir together boiling water and gelatin, until gelatin is completely dissolved. Cool 5 minutes. Pour into blender container. Add cheeses; cover. Blend on medium speed until well blended. Pour into large bowl. Fold in whipped topping. Pour into prepared pan; smooth top with spatula. Refrigerate 4 hours or until set. Serves 8. Calories 100, Protein 5g Carbohydrate 11g, Fat 2g,

** Written by Debra Nessel R,D., C.D.E.