Companies and restaurants are frantically slapping on “0 Trans Fat!” on their processed foods and deep-fried goodies. But don’t be fooled, there are still some loop holes we should know about. While trans fats seem to be sneaking around every corner at the grocery store, there is still good reason to try to avoid this unhealthy ingredient.
What are trans fats?
There are two kinds of trans fats – natural and artificial. Natural trans fats occur naturally in small amounts in beef and dairy. Artificial trans fats are a by-product of the reaction between hydrogen and oil, in the process of hydrogenation to create partially-hydrogenated oils and saturated fats.
Since the 1950s, food manufacturers favored these hydrogenated oils, in place of other oils such as butter, for their low cost and long shelf-life. The health risks caused by artificial trans fats far outweigh any benefits as they have been of great concern to the public.
According to research, trans fat delivers the double-punch of raising LDL cholesterol levels (bad cholesterol), and lowering HDL levels (good cholesterol which helps prevent heart disease). In short, diets high in trans fats are linked with heart disease, stroke, insulin sensitivity problems, obesity, diabetes, some cancers, liver dysfunction, and can contribute to a decline in cognitive functions such as Alzheimer’s. Now, lets dig a little deeper and see why we should think twice before buying that microwave popcorn for the little ones’ after-school snack.
Why should you avoid or limit trans fats for your children
75% of our brain growth/development occurs between the ages of 0 to 6 years. Naturally, the brain needs an ample supply of high-quality fatty acids to fuel its growth such as DHA, AA, which are derived from essential fatty acids, ALA (foundation of omega-3 fatty acids) and LA (foundation of omega-6). Some good sources for these fatty acids are fish, nuts, seeds (e.g. flax) avocados, and dark green, leafy vegetables. So when a child consumes a diet high in trans fat, not only is he more prone to develop the health problems listed above, the trans fat is also replacing the good fats he should be eating. This malnourishment will interfere with proper brain growth and development at this crucial time, possibly delaying speech and fine-motor development.
Attention pregnant and breastfeeding mothers
Recent research with rats have found that mothers given a diet high in hydrogenated oils (and trans fats) have offspring that are more prone to be insulin-resistant and obesity. Earlier studies also found that insulin resistance in mothers, caused by trans fat, increases plasminogen activator inhibitor activity, which is associated with miscarriages.
So, how do we fend off this ubiquitous ingredient at the grocery store?
Keep in mind when you are suspicious at how something can be labeled “0 Trans Fat”, there is a small regulation loophole. A product can still have added, artificial trans fat and still declare itself to be “0 Trans Fat”, as long as it only amounts to half a gram per serving. It may not seem like a lot, but honestly, who eats one, and only one, serving? So, two or three servings later, it can really add up.
Here are some sneaky foods at the store that are often filled with trans fat – completely eliminating them could be a struggle, but limiting them would be a good idea.
- Baked goods: cakes, cake icing, cookies, pies, muffins
- Donuts
- Crackers, biscuits
- Cereal
- Microwave popcorn
- And don’t forget about fast food, especially fried foods.
A few tips:
- Read the ingredients. Look for hydrogenated oils and saturated fats – this would mean that trans fat would also be involved.
- If you must buy an item with trans fat, try its low-fat version.
- Before leaving for the store, feed your kiddos, and yourself, a filling, healthy snack. This can save you from falling helpless and hungry amongst aisles of temptations, and having to deal with begging children.
By Renee Martinez, Founder & Developer of Raising Boys World
