Trans Fat

One kind of unsaturated fat found in food is trans fat. While trans fats are present in small amounts in nature, they are present in substantial proportions in certain processed foods that contain partially hydrogenated oils.

Artificial trans fats are heavily controlled or prohibited in many nations due to the link between trans fat consumption and an elevated risk of cardiovascular diseases. They are linked to a higher risk of diabetes, heart disease, and death, but they are actually consumed in large quantities in developing countries.

What Are Trans Fats?

Your diet contains a variety of dietary fats. Some are healthy, while others aren’t. Because they have no proven health advantages and can raise the risk of heart disease, trans fats, also known as trans-fatty acids, are classified as “unhealthy” fats.

There are two main types of trans fats.

Certain meat and dairy products naturally contain trace levels of one form of trans fat. Some animals’ digestive tracts produce this kind of trans fat, which is found in their food.

The other kind, known as partly hydrogenated oil, is added intentionally and is the primary source of trans fat in processed foods. To create this kind of trans fat, hydrogen is added to vegetable oils to solidify them.

Because processed foods keep longer on the grocery or pantry shelf, several businesses use trans fats. Also, trans fats are cheap to create, can be reused in restaurant cookers, and can add flavor and texture to some meals.

Saturated fats and trans fats

However, ingesting saturated fats instead of trans fats is not a smart idea. Heart disease is connected to both of them. Saturated fat should not exceed 5–6% of your daily caloric intake, or 13 grams if you consume 2,000 calories per day.

Here are some strategies to reduce your consumption of saturated fat:

• Consume a diet full of unprocessed foods, fruits, vegetables, and low-fat dairy products.
• Red meat and foods, and drinks with added sugar should be avoided.
• Use alternatives to butter.
• When cooking, use unhydrogenated oil.
• Choose foods prepared with unhydrogenated oils rather than those that include partial hydrogenation.

Is Trans Fat Harmful to Your Health?

Your LDL cholesterol rises when you eat trans fats, particularly those derived from hydrogenated oils. This type of cholesterol is considered “bad” because it jams and hardens your arteries, raising your risk of blood clotting or stroke. Heart disease is the top cause of mortality for both men and women in the United States, and having high LDL cholesterol can raise your risk of getting it.

Additional diseases linked to trans fats could be:

• Diabetes. An increased risk of type 2 diabetes is linked to trans fats.
• Low birth weight. Pregnancy-related trans fat consumption may be associated with decreased birth weights.
• Cancer. Trans fat consumption raises the risk of colorectal and prostate cancer. Further research is required to validate this.

Hydrogenated oil doesn’t actually add any nutritional value to your diet. Trans fats should be avoided as much as possible, according to doctors.

Weight and Trans Fat

Consuming trans fats can make you gain weight. Although the precise cause is unknown, experts believe it can be related to the accumulation of abdominal fat.

Trans Fat Food Examples

According to the FDA, some packaged goods may still contain trace levels of trans fats, including:

• Cakes, biscuits, crackers, frozen pies, and other baked goods
• Snack foods (like popcorn from the microwave)
• Pizza that is frozen
• Some stick margarines and vegetable shortenings
• Coffee creamer
• Items such as biscuits and cinnamon rolls that are baked with refrigerated dough
• Pre-made frostings

Look for any reference to partly hydrogenated oils in the ingredient list.

Fast food trans fats

Some fast-food restaurants have stopped using trans fats.

Examine the nutritional data for the eateries you frequently visit. Frequently, a restaurant’s website, menus, fliers, or posters will provide information about fat and nutrition.

Be wary of trans fats in the following kinds of fast food:

• Pie crust, biscuits, and pastries
• Seafood and chicken, either fried or breaded
• French fries
• Desserts
• Breakfast food

How Trans Fat Is Calculated

Be sure to check the amount of trans fat on nutrition labels. Look for the terms “partially hydrogenated oil” or “shortening” in the ingredient list if it isn’t mentioned. There is likely a substantial amount of trans fats in a food product if it is among the first three ingredients and the product has a high overall fat content.

You can use a little arithmetic to determine the amount of hidden trans fatty acids on a nutrition label if it’s confusing:

First, figure out how many grams of monounsaturated, polyunsaturated, and saturated fats there are.

The second step is to assume that the lost grams are trans fats, assuming the first step value is less than the total fat content on the label.

The 4-inch plain frozen waffle used in this example has 3.17 grams of total fat, according to its nutrition label.

Step 1: Include the following:

• Saturated fat content of 0.54 grams
• 1.62 grams of fat that isn’t saturated
• 0.73 grams of polyunsaturated fat
• This amounts to 2.89 grams in total.

Step 2: Take the 3.17 grams of total fat that are indicated on the label’s upper portion. Deduct 2.89 grams of the specified fats. As a result, 0.28 grams of fat are still missing. The trans fats are these.

Can I consume a certain amount of trans fat each day?

Avoiding all trans fats is challenging, particularly since manufacturers are exempt from listing them if products contain less than 0.5 grams per serving.

It’s difficult to pinpoint the precise amount of trans fat a person can consume because dietary requirements vary based on factors including age, size, health conditions, and more. The average adult should consume 1,600–3,000 calories per day. Less than 2.2 grams of trans fats should be consumed daily by individuals who consume 2,000 calories, according to the World Health Organization.

How To Avoid Trans Fats

You should eat mostly monounsaturated fats because they lower LDL cholesterol levels. Olives and peanut oil are the main sources of these. Omega-3 fatty acids, which are included in nuts, seafood, and other foods, are additional healthy fat choices.

Naturally occurring oils. Avoid trans fat by substituting foods that contain artificial oils with natural oils such as canola, maize, or olive.

Plant-based substitutes for meat. Avoiding trans fats can be achieved by eating a few vegetarian meals per week. The range of meat substitutes has expanded to encompass far more than just tofu. The goal of Impossible Foods and Beyond Meat is to create plant-based meats that taste just as wonderful as the real thing. Choose foods with less sodium; nevertheless, some plant-based substitutes have salt content that is on par with or higher than that of actual meat.

Plant-based dairy substitutes. Instead of using the traditional nondairy coffee creamer for your morning cup, try using almond or oat milk. These solutions have no trans fats, and some manufacturers have created unique items inspired by baristas that are focused on enhancing the flavor of your coffee.

Conclusion

Unhealthy lipids called trans fats can raise your risk of heart disease. A serving may be promoted as having no trans fats if it contains less than 0.5 grams, even though the FDA mandates that trans fats be listed on Nutrition Facts labels for U.S. corporations.

To find out if a product contains trans fats, add up the amounts of monounsaturated, polyunsaturated, and saturated fats, then check to see if the total matches the label’s stated amount of total fat. The product includes unidentified trans fats if there is a difference.

FAQs

Reference

• Ms J. L. (2023, April 10). What are trans fats, and are they bad for you? Healthline. https://www.healthline.com/nutrition/why-trans-fats-are-bad#bottom-line
• Trans fats. (2024, May 7). WebMD. https://www.webmd.com/food-recipes/trans-fats
• Wikipedia contributors. (2025, August 15). Trans fat. Wikipedia. https://en.wikipedia.org/wiki/Trans_fat