by Joyce DiBenedetto-Colton
According to the latest Dietary Guidelines for Americans 2005 issued in January by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) trans fatty acid consumption should be as low as possible. However many doctors and healthcare experts contend that our trans-fat consumption ought to be zero.
While trans fatty acids occur naturally in animal products, they are also formed when vegetable oils are hardened into solid shortening through partial-hydrogenation. Trans-fats are found in many processed and fried foods like french fries, fried chicken, doughnuts, cookies, pastries and crackers. In the US, typical french fries have about 40% trans-fat and many popular cookies and crackers range from 30% to 50% in trans-fat. Doughnuts have about 35% to 40% trans-fat. Many food companies use trans-fat instead of oil because it reduces cost, extends storage life of products and affects flavor and texture.
Trans-fat consumption is known to increase blood levels of low density lipoprotein (LDL) or “bad” cholesterol, while lowering levels of high density lipoprotein (HDL) known as “good” cholesterol. It can cause major clogging of arteries, type 2 diabetes and other serious health problems. According to a Danish Nutrition Council report, trans-fats are associated with a 10-fold higher risk in the development of coronary heart disease as well as having a negative effect on the human fetus and newborns. One study [Atherosclerosis, Thrombosis and Vascular Biology: Journal of the American Heart Association, July 2001] found that the ability of blood vessels to dilate (to enlarge or expand) was 29% lower in people who ate a high trans-fat diet. Vessel function is known to be impaired in patients with cardiovascular disease. Top nutritionists at Harvard University’s School of Health acknowledge that little in our food supply is more dangerous than trans fatty acids. “By our most conservative estimate, replacement of partially hydrogenated fat in the U.S. diet with natural unhydrogenated vegetable oils would prevent approximately 30,000 premature coronary deaths per year, and epidemiologic evidence suggests this number is closer to 100,000 premature deaths annually.” If the 100,000 figure is correct, then an average of 274 people are dying each day from consuming trans-fats. Just as sad, is the far greater number of non-fatal but serious and damaging heart attacks caused by trans-fats, in addition to numerous other health problems which could be avoided through better dietary choices that eliminate partially hydrogenated oils as well as animal fats.
It is now universally accepted that trans-fats should be eliminated from our diet as soon as possible. Dr. Walter Willett, of the Harvard School of Public Health calls the partial hydrogenation of oils the “biggest food-processing disaster in U.S. history.” He says: “In Europe [food companies] hired chemists and took trans-fats out…. In the United States, they hired lawyers and public relations people. No one doubted trans-fats have adverse affects on health, and still companies were not taking it out.” In July 2003, Tommy Thompson, the Bush’s Health and Human Services Secretary, gave the following warning to consumers: “Trans fats are bad fats. The less trans-fat you and I eat, the healthier we will be.” If the U.S. Government agrees that trans fats are so bad, why aren’t we banning them?
Denmark has effectively banned partially hydrogenated oils. Oils and fats are forbidden on the Danish market if they contain more than 2 percent trans-fat. The penalty for violation of the law is a fine and up to two years in prison. [Danish Exec. Order No. 160 of 11 March 2003.] Denmark’s food minister said: “We put the public health above the industry’s interests.” Other European countries will follow suit as well as Canada. Last November, Canada’s House of Commons passed a motion calling for the establishment of the task force followed by regulations or a law to limit trans-fat content in all food products.
While other countries take steps to remove trans-fats in their foods, the U.S. has decided to list trans-fat content on labels. It is up to consumers to know how to protect their health and fend for themselves. The FDA is requiring that by 2006, manufacturers list trans-fat content on Nutrition Facts labels.
So when you’re shopping, you’ll need to pay attention to the label. But watch out! Many products will say they have zero grams of trans-fat, but you will see from the list of ingredients that they still contain partially hydrogenated oil. That’s because under FDA regulations “if the serving contains less than 0.5 gram, the content, when declared, shall be expressed as zero.” Suppose a product contains 0.4 grams per serving and you eat four servings (which is not uncommon). You have just consumed 1.6 grams of trans-fat, despite the fact that the package claims that the product contains zero grams of trans-fat per serving.
Why not stick to whole organic foods and forgo the trans-fats and the worry? Get your necessary dietary fats by eating whole foods like nuts, avocado, olives and flax. And if you use oils, choose organic unsaturated oils. It’s much simpler, healthier and better for the whole planet. Eat well.