Trans fats: what they are and how to avoid them

Trans fats are the phantom fats in many processed cakes and pastries and in hard blocks of margarine. Some people think these fats are a "heart-healthy" alternative to the saturated fat in butter. But that's not exactly true. Here's some information on trans fats and how to cut them from your diet.

The catch when it comes to trans fats is in how they're made. When you're looking at an ingredients list, look for the term "hydrogenated." This term refers to hydrogenation, which is the process that converts oils into trans fats.

In recent years, trans fats have been denounced as more dangerous for your heart than saturated fat. In fact, the Heart and Stroke Foundation of Canada would like to see processed trans fats eliminated from the Canadian food supply. A Dutch study suggests that doing so would reduce deaths from heart disease by 20 percent. That would mean 15,000 fewer premature deaths in Canada every year.

The trouble is, trans fats are everywhere — in cookies, icing, potato chips, snack foods, margarine, doughnuts and muffins, plus commercially prepared fries, onion rings and fried chicken and fish.

Trans fats are produced during hydrogenation: a chemical process that manufacturers use to convert vegetable oils into semi-solid fats.

Hydrogenation helps to extend the shelf-life of fats and gives food a creamier taste. But it also changes their natural configuration.

Trans fats boost levels of low-density lipoprotien (LDL) or "bad" cholesterol and decrease high-density lipoprotein (HDL) or "good" cholesterol.

Some researchers also suspect that trans fats increase inflammation and make cells resistant to insulin, both of which increase the risk of heart disease.

All processed foods sold in Canada must list levels of trans fats on the Nutritional Facts table, a part of a food's label that allows all shoppers to see just what they're about to purchase. Trans fats are most commonly found in processed foods such as cookies, cakes, pastries and meat pies. But even some "health" foods such as cereal bars and vegetarian dishes contain trans fats.

They can be found in so many products because trans fats are less likely to turn rancid. Their resilience is also why they're so often used for deep-frying in fast-food outlets. Unfortunately, there usually isn't a Nutritional Facts table on your takeout food, so it's harder to know what type of fat that restaurants and cafés are using. Though you can always ask.

• Choose soft margarines rather than hard block margarines and look for brands with no trans fats. Pay close attention, though, trans fats may be shown as hydrogenated fat or oil on some products' labels.
• Use olive oil for sautéing.
• Sprinkle flaked or chopped nuts or sunflower seeds on salads instead of bacon bits.
• Snack on a small handful of unsalted nuts or a box of raisins rather than potato chips. Or try peanut butter on celery stalks, carrots or rice cakes.
• Shop around the perimeter of the grocery store. Most processed foods, which contain a lot of trans fats, are on the inner aisles.
• When you do buy processed foods, choose trans-fat-free versions of cookies, cereals and desserts.
• Skip fast-food fries. Order a side salad, a plain baked potato or a healthy alternative such as fresh fruit (now becoming available at more fast-food chains).
• When you have time, make your own scones, waffles and cakes instead of using store-bought versions or a mix packed with trans fats. Make extra and freeze some.

Remember this information and keep these ways to avoid trans fats in mind to help you make better choices for your every day diet.