What is a 'trans fat'?
'Trans fats' are manufactured fats made by adding hydrogen gas to vegetable oil during a process called hydrogenation. A small amount
of trans fat is found naturally in milk, dairy products and some meats. Trans fats are used commercially for making margarines and
shortening. They can give flavor, stability and a longer shelf-life to many packaged products.
What are the health concerns of trans fat?
Trans fats increase the risk factors for heart and blood vessel disease. It's still uncertain what their effects are on other areas
of health like diabetes, allergies and some cancers.
Which is worse, trans fat or saturated fat?
Both saturated fats and trans fats raise LDL (bad) cholesterol and increase the ratio of 'bad' cholesterol to 'good' cholesterol in the
blood. For more information about 'good' and 'bad' cholesterol, you can see this FAQ.
Diets that are high in saturated fats still increase the risk of heart disease, but trans fats can cause more harmful effects than saturated fats. However, most diets contain much more saturated fat than trans fat.
It's best to lower your intake of trans fat by choosing foods that contain monounsaturated fats instead of foods with hydrogenated or
saturated fats. For more information about different types of fats, see the FAQ
"I am confused about fats. Can you give me some information?"
How do I know if a food is high in trans fat?
Use the "nutrition facts" panel on packaged foods to see how much saturated and trans fat is in the food. If there is no "nutrition
facts" panel, read the ingredient list to see what types of fats and oils have been used. If one of the main ingredients is "partially
hydrogenated fat", "hydrogenated fat" or "shortening", then the product probably has trans fat and will also have
saturated fat. There is no way to tell what type of fat is in bakery products, snacks or other foods bought from bulk food bins or in
fast foods and unpackaged snacks. The best option is simply to limit your intake of foods that are likely to be in high in fat or made
with solid or semi-solid fats
How do I reduce trans fat in my diet?
- Limit your intake of prepared or packaged foods that show on the 'nutrition facts' panel or the ingredient list that they've been made
with trans or saturated fats
- Shop the outside aisles of the grocery store where fresh foods tend to be found
- Use oils and soft margarines without trans fats more often
- Avoid using hardened fats, shortenings and hydrogenated products
- If you have a question about the type of fat in a product, you can write to the food manufacturer or consult a Registered Dietitian in
your area for more information.
Resources for Consumers:
International Food Information Council
HealthyOntario.com
Food and Consumer Products of Canada
Resources for Health Intermediaries:
Heart and Stroke Canada, Trans Fat Backgrounder
Heart and Stroke Foundation of Canada, Trans Fatty Acids (Trans Fat) and Heart Disease and Stroke
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