Trans-fatty acids are made from the hydrogenation of unsaturated fats. Recent research has suggested that trans-fatty acid, which is found in most margarines and many processed baked goods, may be even more hazardous to our heart health than saturated fats! Confused? Isn’t margarine supposed to be better for us than that saturated-fat villain known as butter? Nutritionists today say absolutely not!
Trans-fatty acids occur when unsaturated fat, such as polyunsaturated corn oil, is processed with hydrogen to form a solid fat (making for a better “spread” substitute for butter) and a product that has a longer shelf life. The draw back? Adding a hydrogen artificially to an otherwise naturally unhydrogenated oil creates a strange chemical formation called “trans.” Research has indicated that high levels of these trans-fatty acids may increase LDL choles terol (“bad” cholesterol) levels as much as saturated fat. Studies have also linked trans-fatty acids to increased rates of certain cancers.
Hydrogenated and partially hydrogenated fats have be- come a staple in many, many processed foods Americans know and love. Sources of trans-fatty acids include prepack aged, processed foods, even most of the “low-fat” varieties. Items such as crackers, cookies, chips, granola bars, candy bars, packaged baked goods, even some ready-to-eat cereals and breads and sweetened drinks contain trans-fatty acids. Trans-fatty acids are almost a hidden ingredient, buried in the long ingredient lists of prepackaged foods. The only way to know if an item has trans-fatty acids is to read the label and look for the words “hydrogenated” or “partially hydro genated.” Those words mean the food contains trans-fatty acids. The Food and Drug Administration is in the process of mandating that the amount of trans-fatty acids be listed on a food product’s Nutrition Facts label.
So what is a Mediterranean-inspired person to do? Because these trans-fatty acids were never a part of traditional diets, why eat them? Choose natural whole foods (fruit, whole grains, fresh vegetables, and so on) over processed, preserved foods. Use olive oil as your principal form of fat, and if you can’t decide between butter and margarine, why use either? Dip your bread in a bit of olive oil instead.
Fortunately, there are many prepackaged goods that do not contain any trans-fatty acids (or hydrogenated or partially hydrogenated oils), but again, read the labels to find which ones are available in your local grocery or health food store.
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