How to Avoid Dangerous Trans Fats

From Zone Diet Advantage:

Playing Dietary Defense: How to Avoid Trans Fatty Acids

Understanding all the different types of fats (the "good" ones and the "bad"ones) can be challenging. Here's a simple explanation of sometimes confusing "atomic" terminology.

• Fatty Acids are the chemical compounds that make up fats. They consist of chains of carbon atoms with hydrogen atoms attached.
• Saturated Fatty Acids have the maximum number of hydrogen atoms attached to every carbon atom. Thus, it is "saturated" with hyrdogen atoms.
• Trans Fatty Acids are used in foods like french fries, donuts, cookies, and chips. These kinds of foods are usually high in trans fatty acids. In fact, nearly all fried or baked goods have some trans fats.
  

Trans fatty acids are used in many packaged foods because they help extend shelf life. Without trans fats crackers wouldn't be crisp, and pie crust would be soggy. But, trans fats present a health risk because the body has trouble breaking them down. They build up in the lining of arteries and in other places in the body, contributing to many disease processes. For example, they can raise blood cholesterol levels. For this reason, the American Heart Association recommends that trans fats should be limited to less than 10% of total calories. To follow these recommendations, you first have to know the trans fat content of the foods you eat.

Fortunately, the Food and Drug Administration (FDA) has come to the rescue. In July of 2003, the FDA began requiring the mandatory listing of trans fat content on the nutrition labels of conventional foods and dietary supplements. Manufacturers have until January 1, 2006, to comply with the new FDA ruling. Until then, look at food labels carefully. If you see the words "hydrogenated" or "partially hydrogenated" listed as an ingredient, the food contains trans fats. The higher up on the list of ingredients those words appear, the mroe trans fats are present int eproduct. So carefully select your foods - and eat - defensively!

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