Over the past decade, we've made tremendous progress in removing artificial trans fats from our food supply. Thanks to public health initiatives, updated food regulations, and growing consumer awareness, these unhealthy fats are far less common than they once were.
But that doesn't mean they're completely gone. Knowing where trans fats may still be hiding, and understanding why they matter, can help you make heart-healthy choices for years to come.
What Are Trans Fats?
Trans fats are a type of unsaturated fat. There are two types:
Artificial trans fats are created when manufacturers add hydrogen to liquid vegetable oils, making them more solid and shelf stable. This process creates partially hydrogenated oils (PHOs), the primary source of harmful trans fats.
Naturally occurring trans fats are found in small amounts in foods from ruminant animals, such as dairy products and beef. Current research suggests these naturally occurring trans fats do not have the same health concerns as industrially produced trans fats when consumed as part of a balanced diet.
Why Are Artificial Trans Fats Harmful?
Artificial trans fats have been extensively studied and consistently linked to poorer heart health.
They can:
- Raise LDL ("bad") cholesterol
- Lower HDL ("good") cholesterol
- Increase inflammation
- Damage blood vessels
- Increase the risk of heart disease and stroke
Because of these well-established health risks, major health organizations including the World Health Organization (WHO) and the American Heart Association recommend keeping trans fat intake as low as possible.
Where Are We Now?
In 2018, the World Health Organization launched its REPLACE initiative with the goal of eliminating industrially produced trans fats from the global food supply. Since then, tremendous progress has been made.
Many countries, including the United States, have restricted or eliminated the use of partially hydrogenated oils, dramatically reducing trans fats in packaged foods and restaurant meals. Today, WHO reports that as a result, this intiative has prevented countless cases of heart disease and saved lives.
While this represents a major public health success, some countries have not yet fully implemented these policies, and small amounts of artificial trans fats can still be found in certain imported or processed foods.
Where Can Trans Fats Still Be Found?
Although much less common today, artificial trans fats may still appear in:
- Imported packaged foods
- Some commercially baked pastries and desserts
- Shelf-stable frostings
- Microwave popcorn varieties
- Non-dairy creamers
- Deep-fried foods prepared with older shortening formulations
The easiest way to identify them is by reading the ingredient list. If you see "partially hydrogenated oil" or "partially hydrogenated vegetable oil," choose another product.
Don't Be Fooled by the Nutrition Facts Label
Did you know a product can legally list 0 grams of trans fat on the Nutrition Facts label if it contains less than 0.5 grams per serving? If you eat several servings, those small amounts can add up.
That's why checking the ingredient list (not just the Nutrition Facts panel) is still important.
Healthy Fats to Choose Instead
Instead of foods made with artificial trans fats, choose foods rich in healthier unsaturated fats, such as:
- Avocados
- Olive oil
- Nuts and nut butters
- Salmon and other fatty fish
- Seeds and seed butters
These fats can help support heart health when used in place of saturated and trans fats.
The Bottom Line
The effort to eliminate artificial trans fats is one of the greatest public health nutrition success stories of our time. While they're much less common today than they were 20 years ago, it's still smart to read ingredient lists and choose foods made without partially hydrogenated oils whenever possible.
Start Your Healthy Journey Today!
Order Now
Weight Loss
Health & Wellness
Diabetes
Heart Health
Motherhood & Family
Dietary Restriction
Other Health Conditions
About SSHELearn More And Boost Your Well Being
