Getting To Know Trans Fat
What is trans fat?
Trans fat is a type of fat which is formed when liquid oils are changed into more stable semi-solid fats, such as shortening and hard margarine. This process is known as hydrogenation.
Trans fat is also produced by the normal action of bacteria in the stomach of cows and sheep. Hence, low levels of trans fat occurs naturally in dairy products, beef, lamb and mutton. vegetable oils contain very small amounts of trans fat, which is formed during the refining process.
What are the major sources of trans fat?
The main sources of trans fat in our diet are pastries, cakes, cookies, biscuits, commercially deep-fried foods as well as products containing vegetable shortening and hydrogenated or partially hydrogenated oils.
Why is trans fat so bad?
Trans fat raises LDL-cholesterol (“bad” cholesterol) and reduces HDL-cholesterol (“good” cholesterol) in the body. As a result, trans fat increases the risk of developing heart disease.
Besides trans fat, what other types of fat should I watch out for?
You should watch out for saturated fat too. Saturated fat raises LDL-cholesterol (“bad” cholesterol) which increases the risk of heart disease.
Saturated fat is mainly found in :
- animal fats eg. butter, lard, ghee, fatty meat, skin of poultry
- high-fat dairy products eg. full cream milk
- palm-based vegetable oils
- coconut milk and coconut cream
How much trans and saturated fats can I have?
You should keep trans fat intake to a minimum. As a guide, limit trans fat to less than 2g per day. For saturated fat, consume no more than 20g in your daily diet.
Read food labels for the content of trans and saturated fats in food products.
What can I do to reduce trans and saturated fats in my diet?
At home:
- use less oil in cooking
- use lean cuts of meat and poultry
- replace coconut milk or cream with low fat milk
- replace meat in dishes with beans or bean products (eg. tofu), peas and lentils on some days
- choose dishes prepared without coconut cream or milk
- limit deep-fried foods to no more than twice a week
- remove visible fat and skin from meat and poultry
- choose low fat or skimmed milk and dairy products
- choose soft margarine over hard margarine/butter
- read the ingredient list to identify products containing hydrogenated or partially hydrogenated oils and vegetable shortening. Select these products less often.
You should also ensure that your diet is rich in a variety of fruit, vegetables and wholegrains (eg. brown rice, wholemeal bread). Choose foods with less salt and sugar as well.
- Getting To Know Trans Fat
