Focus on Trans Fat
There's no doubt--carbohydrates have taken center stage in public discourse about dietary practices. You can't turn on the TV, open a newspaper or walk past the office water cooler these days without hearing a debate about this nutrient du jour. Recently, however, increasing attention is being given to an all but forgotten part of our diet. Move over, carbohydrates: fat is making a comeback in the headlines. More specifically, trans fat.
Of the four types of dietary fat (monounsaturated, polyunsaturated, saturated and trans), the focus recently has been on trans fat. Abundant in margarine, shortening, packaged baked goods and French fries to name a few, trans fat is a widely used ingredient for food manufacturers because it is cheap and contributes to increased shelf life. It is listed as "partially hydrogenated vegetable oil" and "vegetable shortening" on product ingredient lists.
Hydrogenation is the process of heating an oil and passing hydrogen bubbles through it. The fat's density is increased, and food manufacturers use it frequently because it gives products a richer butter flavor. Saturated butter is much more expensive to use, so manufacturers reduce costs by using partially hydrogenated oils.
Partially hydrogenated oils, however, have a much different effect on the body than even the demonized saturated fats. We all know that we need to limit saturated fat in our diets, but specific amounts, although small, have been deemed acceptable, and even help to facilitate a variety of processes for the body. Trans fat, however, provides no positive effects whatsoever.
Studies have consistently shown that trans fat raises LDL (bad) cholesterol and lowers HDL (good) cholesterol. It contributes to clogging of the arteries and type 2 diabetes. Trans fat has also been linked to an estimated 30,000 or more premature heart disease deaths each year.
In March 2004, the Food and Drug Administration updated their website pages concerning trans fat and regulations concerning labeling laws. Although the FDA first proposed trans fat labeling in 1999, it wasn't until July 2003 that Health and Human Services Secretary Tommy Thompson announced the new trans fat ruling. Even then, the guidelines proved to be less than acceptable to health experts who were pushing for immediate regulations: the ruling gave manufacturers until January 1, 2006 to comply.
Some food manufacturers, however, have already started listing the ingredient on their nutritional labels, and the FDA has responded to these changes for consumers with trans fat info and guidance to understanding the new labels. See the FDA website at http://www.cfsan.fda.gov/~dms/transfat.html#unhide).
Issues of further contention exist, most notably because the FDA is choosing not to list a % Daily Value (%DV) for trans fat. Although it admits that scientific reports show a link between trans fat and coronary heart disease, the FDA states that none of these studies have provided a specific reference value. This has enraged anti-trans fat advocates, who consider the decision not to list daily values a cop-out due to pressure from the food industry, not to insufficient evidence of harm (check out http://bantransfats.com/ for a comprehensive and excellent review of the latest trans fat advocacy issues).
Unlike the FDA's specific daily requirements for both saturated fat and cholesterol already in place, some experts feel this lack of specificity for trans fat allotment in our diet is akin to allowing the consumer to believe that any amount is acceptable. Thus, the possibility of a veritable free-for-all on trans fat consumption is feared.
The race is now on for food manufacturers to produce foods free of trans fat
In April 2004, Kraft Foods announced the introduction of three new brands of the popular Oreo cookie containing zero grams of trans fat. Other manufactures will surely follow suit and it is likely that we will be seeing an explosion of trans fat-free (although not necessarily nutritious) products, particularly snack foods.
Since we have a while to wait until all manufacturers are required to change their product labels, consumers need to know how to recognize trans fat in products to reduce intake. Read every ingredient label before a product is purchased. If the list contains the words "partially hydrogenated," you know it contains trans fat. Shortening and margarine almost always contain trans fat. This knowledge is particularly important with regard to processed foods, since they usually contain a large amount of ingredients, most with long, odd looking and hard to pronounce names. For further guidance on how to avoid trans fat in products, check out Dr. Gabe Mirkin's website (http://www.drmirkin.com/nutrition/N185.html), an excellent resource on nutrition and trans fat info.
Conflicting as it may be, we'll always be inundated with media attention on the latest focus on nutrition. But we still need to be aware of the facts concerning our health. Coverage on fats was all the rage in the 80's, for the last decade all we've heard about is carbs. What's next? Well, there's always protein.
About The Author
Jon Gestl, CSCS, is a Chicago personal trainer and fitness instructor who specializes in helping people get in shape in the privacy and convenience of their home or office. He is a United States National Aerobic Champion silver and bronze medalist and world-ranked sportaerobic competitor. He can be contacted through his website at http://www.jongestl.com.
Soytastic - The Health Benefits of Soy
It is often taken as a given fact that soy is beneficial to our health, and that it is certainly a healthier alternative to dairy products and meat. However, it is rare that anyone actually either asks or informs us of what soy is or why we should consume it.
Aging Gracefully with the Aid of Various Nutrients
During the past thirty years there has been a steadily growing amount of scientific evidence linking vitamins and minerals to having a direct effect in protecting one's self from aging. Apart from the usual health benefits that we can receive from having adequate amounts of vitamins, minerals and other nutrients in our body, it's also a highly appealing note to include that being healthy inside will actually reflect on how we look like on the outside.
Olive Oil -Not Just for Popeye
Archeological records indicate that man has cultivated the olive tree for about 6,000 years; having been especially popular in the Isle of Crete (which as you recall, also appeared in the Seven Countries Study to be the site of the lowest incidence of heart disease). All oils that we use for eating and cooking contain "fat" and olive oil is no exception.
Why Fad Diets Don't Work
Fad diets have been around for more than 50 years and no matter how many come and go, we are always intrigued and excited by the next one feeling almost sure this will be the one to work. And they do work.
5 Ways to Get the Best Out of Radishes
They sit left behind on relish trays. They're often by-passed ingrocery store refrigerator shelves.
Aggressive Behaviour Seems To Be Triggered By Early Age Diet
The fact that diet directly affects behaviour is no news, on the contrary, this reality has been perceived a very long time ago, as the old saying "a man is what he eats" proves. Studies have been performed to ascertain the degree in which this happens.
Cholesterol Does Not Cause Heart Disease
Cholesterol is an essential building block of every cell in the body, required for all metabolic processes. It is particularly important in the production of nerve tissue, bile and certain hormones.
How Can Fat Be Essential?
How Can Fat Be Essential?By Garry Gamber Did you know that some fats are essential to the body? Yes, there are some fats that our body cannot produce which means that we must get them from our food. Perhaps you've heard of omega-3 fatty acids and omega-6 fatty acids.
Physical Health is Attainable Through Proper Nutrition and Exercise
Obesity is epidemic in this country for both children and adults. The invention of television, video games, and convenient appliances help to influence us to be sedentary.
Unchaining Yourself from an Unhealthy Food Addiction
The cry of "I have no willpower!" often emerges from the consumers who jokingly surrender to their lack of will when it comes to eating something clearly unhealthy. However, scientific nutritional research has identified that something much more serious - much more dangerous - is often at work here.
From Cell to Super Cell - with Glutathione
Imagine you're a cell.Inside your body runs the machinery that creates life itself.
Vitamin D - The Sunshine Vitamin!
Vitamin D is a fat-soluble vitamin like A and E. This vitamin is hard to obtain from food.
That Cookie Might Kill You!
Chances are you may have had a food product that contained Trans Fatty Acids. What's the danger you ask? I 'm about to share with you just a little of the hidden dangers and certain death that some of the most popular foods you eat can cause.
Approximately 30 years ago, food manufacturers were competing against the American Homemaker for consumable dollars. Women, traditionally prepared food fed to the family and the food prepared came fresh and cheap!Food scientists knew then that we have glutamate receptors on our tongues.
Eating ... Gaining Weight ... How to Control the Urge to Splurge
I confess: I'm completely addicted to Pringles. My determinationweakens every time I think about munching into one, hearing thecrunch, and getting that first taste of its salty flavor.
The Portfolio Diet: The Solution to Heart Disease
What if there was a combination of foods that were as effective at lowering LDL cholesterol as prescription drugs? Would it be worth adding some new foods to what you eat each day to avoid medication?This is what the latest in a series of research studies Dr. Jenkins from the University of Toronto shows.
Juicing - A Beginners Guide
You can spot a juicer a mile off at the supermarket or greengrocer. Apart from the huge number of carrots and apples they are loading into their trolley, they also have that slightly smug, see-how-healthy-I-am look about them.
Nutrition For Your Young Athlete
Nutrition is extremely important for any young person,especially an athletic one, and even more so during thedevelopmental years of their life. Whether your child isinvolved in soccer or football, gymnastics or swimming orLittle League, he or she needs a good nutritive balance inorder to be successful in any endeavor.
The Face of the Waters
The story of creation begins with water. Water is an essential nutrient in our diet, but many people fail to address this important component of health.
Ayurvedic Nutrition: Let Your Food Be Your Medicine
It is ironic how something as obvious as nutrition has become overlooked in the modern health care system, and how in the name of convenience our fast paced society has given way to fast foods, microwaves, quick fix medicines, and eating on the run. Fortunately, there is a growing focus in the important role that nutrition plays in maintaining good health.