Fact file: trans fat

 What is trans fat?

– Small amounts of trans fats are naturally present in dairy products and meats.
– Most trans fats are produced industrially to help foods have a longer shelf life.
– Specifically, trans fats are created when liquid oils are changed to semi-solid fats through a process called “partial hydrogenation”. In this process canola oil, or other vegetables oils, is heated and hydrogen gas is bubbled through it – thus the term “hydrogenation”. This process solidifies the oil and creates block margarine and shortening- popular food products used by many consumers on a regular basis.

– Liquid oils, such as canola and olive oils, are heart healthy if consumed in small amounts.
– Solid fats or partially hydrogenated oils are not as heart healthy because they are high in saturated and/or trans fat. The process of “partial hydrogenation” changes heart healthy oil, low in saturated and trans fat, to a not-so-healthy solid fat, high in trans fat.
– Canadians’ intake of trans fats increased dramatically from the 1970s to the 2000s because of the proliferation of partially hydrogenated canola and soybean oil and their increased use in food production.
– By the mid-1990s, Canadians had one of the highest intakes of trans fats in the world.

How much trans fat is recommended?

– Trans fats are to be consumed in very minimal amounts.
– The Federal Trans Fat Task Force, created in 2004, recommended a target intake of 2 grams of trans fat per day. We easily consume this amount through natural sources such as meat and dairy products.
– In the mid 1990s Canadians consumed on average about 8 grams of trans fat per day. By 2005 this number fell to about 5 grams per day.

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Why are trans fats harder to find now?

1. Canada was the first country to regulate the mandatory labeling of trans fats on prepackaged foods in recognition of their detrimental effect on heart health. In December 2005, it became mandatory that trans fat be clearly indicated on the Nutrition Facts label for most prepackaged foods.

2. Food manufacturers worked side-by-side health professionals on the Federal Trans Fat Task Force that led to the voluntary reduction of trans fat in many food products. Monitoring of the trans fat levels in certain foods from 2006 – 2008 showed a significant reduction over that period of time. The federal government canceled this monitoring program in July 2012, so we do not have data on the current levels of trans fat in our foods.

3. Development of increasing number of alternatives to trans fats.

Deep fried food (i.e. fast food and snack foods) used to be very high in trans fat. For example, a large serving of French fries contained about 8 grams trans fat. Today canola and/or soybean oils have been specially designed so they are trans fat free and low in saturated fat. These newly engineered oils have been shown to consistently lower “bad” LDL cholesterol levels. This is good news for consumers, but keep in mind these foods still contain a high number of calories as they are deep-fried. Few of us can afford to consume these foods on a regular basis unless we are also ramping up the exercise program to burn off these calories.

4. The food industry has struggled to find alternatives for the solid fats (i.e. shortenings and block margarines) used in commercial cookies, pastries, cakes and microwave popcorn. A fat is solid either because it is high in trans fat or high in saturated fat. Trans fats are often replaced with highly saturated tropical oils such as coconut, palm or palm kernel or they are replaced by “fully hydrogenated” oils (high in saturated fat) instead of the “partially hydrogenated” oils (high in trans fats). Both these changes, while they reduce trans fat, increase the saturated fat content. The heart healthy advice of “enjoy in moderation” still applies for these products.

Are products that claim to be “trans fat free” heart healthy?

To be heart healthy, a food must low in trans fats and saturated fat. In Canada, products can be labeled “trans fat free” if they contain less than 0.2 grams trans fats and less than 2 grams saturated fat per serving. Many products are high in saturated fat even though they hardly contain any trans fats.

What can you do to minimize trans fat in your diet?

It is possible to keep your trans fat low by reading the Nutrition Facts table and by choosing from the many trans fat free products that are now available.

You can:
1. Buy products that contain 0 grams trans fat, as stated on the Nutrition Facts table, whenever possible.
2. Keep both saturated and trans fat low by buying products such as cookies, cakes, pastries and microwave popcorn that specify less than “5% Daily Value for Saturated + Trans” on the Nutrition Facts table.
3. Check the websites of your favourite restaurants or ask if their french fries and other deep fried products are low in trans fats.
4. Cook with liquid vegetable oil, such as canola oil, instead of solid fats.
5. Use lower fat dairy products and lean meats to limit naturally occurring trans fats.
6. Choose vegetables, fruit, whole grains, and beans more often – nutritious foods that are naturally lower in fat.