Trans-Fats
Also indexed as: Hydrogenated Oils, Hydrogenated Vegetable
Oils, Margarine, Partially-Hydrogenated Oils, Vegetable Shortening
Like butter, margarine is often used as a spread; when cooking with
margarine, do not heat it to high temperatures.
Trans fats are produced through hydrogenation, a chemical process by which hydrogen is
added to unsaturated fatty acids. Hydrogenation converts the unsaturated bonds in the oil into
saturated bonds, creating a solid, spreadable fat with increased shelf life. Hydrogenation
gets rid of some double bonds, but incompletely transforms others. These double bonds are
transformed from the natural “cis” configuration to the “trans”
configuration. Research indicates that eating trans fats is associated with an increased risk
for heart disease.
Varieties
Margarine
Margarine was developed in the late 1800s as an inexpensive alternative to butter.
Typically margarine is made from one or more partially hydrogenated vegetable oils (soy, corn, sunflower, or safflower), but it may also contain
animal fats.
Packaged baked goods, crackers and chips
Most processed foods contain partially hydrogenated soybean, coconut, or palm oil.
Vegetable shortening
Vegetable shortening is created by the complete hydrogenation of vegetable oil. Because the
hydrogenation process is complete, the shortening contains very few trans fats.
Buying and storing tips
A variety of margarines are available. They include hard, soft, liquid, whipped, salted,
unsalted, and diet. Soft margarines are not fully hydrogenated and contain fewer trans fats.
Margarine can be stored in the refrigerator or freezer. To prevent it form absorbing food
odors, make sure that the container is sealed or that the margarine is well wrapped. Store
vegetable shortening in sealed container in a cool, dry place.
Availability
Margarine and vegetable shortening are available in most grocery stores and some natural
food stores.
Preparation, uses and tips
Like butter, margarine is used as a spread. In addition, margarine can replace butter in
cooking and baking. Margarine should not be heated to high temperatures.
Nutritional Highlights
Margarine, 1 tsp margarine (5g) (hydrogenated,
corn oil)
Calories: 34
Protein: 0.04g
Carbohydrate: 0.04g
Total Fat: 3.8g
Fiber: 0.0g
Health benefits and concerns
Atherosclerosis
Among the most important dietary changes in protecting arteries from atherosclerosis is
avoiding foods that contain trans fatty acids (margarine, some vegetable oil and many
processed foods containing vegetable oil). Increasingly, the importance of avoiding trans
fatty acids is being accepted by the scientific community. Leading researchers have recently
begun to view the evidence linking trans fatty acids to markers for heart disease as “unequivocal.”
High cholesterol
Trans fatty acids (TFAs) are found in processed foods containing partially hydrogenated
oil. The highest levels occur in margarine. Margarine consumption is linked to increased risk
of unfavorable changes in cholesterol levels and heart disease. Therefore, margarine and other
processed foods containing partially hydrogenated oil should be avoided.
High
homocysteine
People with high homocysteine levels are typically advised to reduce their consumption of
processed foods, meat, and saturated fats, because these dietary changes lower the risk of
heart disease.
Preeclampsia
Data from one preliminary trial suggest diets high in trans fatty acids are associated with
an increased risk of preeclampsia. Trans fatty acids are found in partially hydrogenated
vegetable oil, such as margarine.
Ulcerative colitis
(UC)
In one study, people with a high intake of animal fat and cholesterol had a four-fold
increase in risk of UC, compared with people who consumed lower amounts of these fats. Another
study found that ingestion of certain high-fat foods (particularly margarine) was associated
with increased risk of UC. Although these associations do not prove cause-and-effect, reducing
one’s intake of animal fats is often recommended as a means of improving overall
health.
Health benefits and
concerns for fats and oils
Many health benefits and concerns associated with this food are applicable to other fats and
oils. Read about health benefits and concerns for
fats and oils for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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