Trans fat
Unsaturated fat found in processed foods like baked goods, snack foods, oils.
- Trans fats are the worst type of fat for heart health
- Artificial trans fats or partially hydrogenated fats are bad for health
- Global mission to eliminate artificial trans fats
Health Benefits:
- raises LDL (bad) cholesterol
- lowers HDL (good) cholesterol
- increases chronic inflammation
- decreases health of cells lining arteries
Low intake of Trans fat
Symptoms of low Trans fat intake
- Constantly cold
- Dry skin, Scaly rash, Dry eyes
- Fatigue
- Hormonal problems, Period stops
- Poor concentration
- Weakened immune system
Causes of low Trans fat intake
- Lower risk of stroke
- Lower risk of Type 2 Diabetes
- Lower risk of heart attack
Excess intake of Trans fat
Symptoms of excess intake of Trans fat
- Heartburn
- Increased inflammation
- Indigestion
- Insulin resistance
- Memory problems
- Weight gain; BMI increased
At risk for excess Trans fat
- Decreases HDL (good) cholesterol
- Higher risk of Type 2 diabetes
- Increased LDL (bad) cholesterol
- Increased risk of heart attack and stroke
Trans fat Content in Foods
Foods High in Trans fat
| Food | Serving Size | Trans fat |
|---|---|---|
| Margarine, unsalted | 1 Tbsp | 2.1 g |
| Vegetable shortening | 1 Tbsp | 1.7 g |
| Toaster pastries w/fruit | 1 pastry | 1.4 g |
| Potatoes, mashed w/whole milk, margarine | 1 cup | 1.4 g |
| Pepperoni | 3 oz | 1.3 g |
| Corn chips | 7 oz bag | 1.3 g |
| Coconut frosting, ready to eat | 2 Tbsp | 1.3 g |
| Skirt steak, grilled | 6 oz | 1.3 g |
| Beef hamburger, pan fried | 3 oz | 1 g |
| Popcorn, microwave | 1 cup | 0.9 g |
| White queso seco cheese, dry, grated | 1 cup | 0.9 g |
| Tortilla chips, plain, white corn, salted | 1 cup | 0.8 g |
| Beef sausage, cooked | 1 oz | 0.7 g |
| Chocolate chip cookie refrigerated dough | 1 oz | 0.7 g |
| Ribeye steak, grilled | 6 oz | 0.6 g |
| Mozzarella cheese, low moisture, part skim, shredded | 1 cup | 0.6 g |
| Porterhouse steak, T-bone steak, grilled | 3 oz | 0.5 g |
| Ricotta cheese | 1 cup | 0.4 g |
| Egg, whole, cooked, omelet | 1 large | 0.4 g |
| Beef bologna | 1 oz | 0.4 g |
| Beef tenderloin steak, grilled | 3 oz | 0.4 g |
| Pesto | 1 cup | 0.3 g |
| Kielbasa sausage, cooked | 3 oz | 0.3 g |
| Whole wheat bread, toasted | 1 slice | 0.3 g |
| Beef liver, pan fried | 3 oz | 0.3 g |
| Cheese, American, Sharp cheddar, Swiss | 1 oz | 0.3 g |
| Beef or chuck stew, braised | 3 oz | 0.3 g |
| Queso blanco; Queso fresco | 1 cup | 0.3 g |
| Spaghetti and meatballs in tomato sauce, canned | 1 cup | 0.3 g |
| Beef eye of round roast; Pork back ribs, roasted | 3 oz | 0.2 g |
Foods Low in Trans fat
| Food | Serving Size | Trans fat |
|---|---|---|
| Turkey, roasted | 3 oz | 0.1 g |
| Greek strawberry yogurt, low fat | 5.3 oz | 0.1 g |
| Cultured sour cream | 1 Tbsp | 0.1 g |
| Cottage cheese, 2% low fat | 4 oz | 0.1 g |
| Rice pudding, ready to eat | 4 oz | 0.1 g |
| Pork chop, lean, cooked | 6 oz | 0.1 g |
| Bacon, pan fried | 3 slices | 0.1 g |
| Pork ribs, roasted country style | 5 oz | 0.1 g |
| Chicken thigh w/skin, roasted | 1 thigh | 0.1 g |
| Butter, whipped, salted | 1 pat | 0.1 g |
| Chicken wings, roasted | 1 wing | 0.1 g |
| Canola oil, Soybean oil | 1 Tbsp | 0.1 g |
| Onion rings, fried | 1 cup | 0.1 g |
| Shrimp crackers | 1 cup | 0.1 g |
| Cream cheese | 1 Tbsp | 0.2 g |
| Ground beef patty, 97% lean, broiled | 6 oz | 0.2 g |
| Hot cocoa | 1 cup | 0.2 g |
| Chocolate coated graham crackers | 1 oz | 0.2 g |
| Tortilla chips, nacho cheese | 1 cup | 0.2 g |
| Fish stick, frozen | 1 stick | 0.2 g |
| Chili beef soup, canned, condensed | 1 cup | 0.2 g |
| Corn puffs or twists, cheese flavored | 32 pieces | 0.2 g |
| Milk, 2% | 1 cup | 0.2 g |
| Blue cheese dressing, Roquefort dressing | 1 Tbsp | 0.2 g |
| Salami, beef and pork | 1 oz | 0.2 g |
| Cream, light | 1 oz | 0.2 g |
| Potato chips, lightly salted | 1 cup | 0.2 g |
| Sausage, egg and cheese biscuit | 1 unit | 0.2 g |
| Turkey patty, broiled | 3 oz | 0.2 g |
References
8 Food Ingredients That Can Cause Inflammation. (2022). Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/8-food-ingredients-that-can-cause-inflammation
Diet and heart disease risk. (2021). Better Health. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-food
Bridges RD, M. (2020). Facts about trans fats. Medline Plus/NIH. https://medlineplus.gov/ency/patientinstructions/000786.htm
Coffman, M. (2018). Daily Amounts of Carbs, Fat, Fiber, Sodium & Protein. SFGate-Healthy Eating/Nutrition. http://healthyeating.sfgate.com/daily-amounts-carbs-fat-fiber-sodium-protein-4230.html
Eilat-Adar, S., Sinai, T., Yosefy, C., & Henkin, Y. (2013). Nutritional Recommendations for Cardiovascular Disease Prevention. NIH, National Library of Medicine, Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798927/
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
Trans fat is double trouble for heart health. (2022). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114
MedlinePlus. (2022). Facts about trans fats. National Library of Medicine. https://medlineplus.gov/ency/patientinstructions/000786.htm
MedlinePlus. (2022). Heart Failure. National Library of Medicine. https://medlineplus.gov/heartfailure.html
Foods Highest in Trans Fatty Acids. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/trans-fatty-acids/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Healthy Fats 101: Everything You Need to Know. (2021). The Palm/South Beach Diet. https://palm.southbeachdiet.com/healthy-fats/
Fatty acids, total trans-polyenoic (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1331
Fatty acids, total trans (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1257
Fatty acids, total trans-monoenoic (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1329
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