Sources of Trans Fats to Limit or Avoid

Trans fats are artificial fats that are created through the process of hydrogenation, which turns liquid oils into solid fats. Trans fats have been shown to have negative health effects and should be limited or avoided as much as possible. Here are some common sources of trans fats:

Partially hydrogenated oils (PHOs): PHOs are the primary source of artificial trans fats commonly found in processed foods like fried foods, baked goods, snack foods, and margarine.

Fried foods: Many commercially fried foods, including French fries, fried chicken, and doughnuts, are often cooked in partially hydrogenated oils, which can contain trans fats.

Packaged baked goods: Items like cookies, cakes, pastries, and biscuits often contain trans fats to enhance texture and shelf life.

Margarine and vegetable shortening: Some margarine and vegetable shortenings contain trans fats, although many brands have reformulated their products to eliminate or reduce them.

Fast food and processed snacks: Many fast-food items and packaged snacks, such as microwave popcorn, potato chips, and crackers, can contain trans fats from partially hydrogenated oils.

To avoid or limit trans fats, read food labels and choose products that do not contain partially hydrogenated oils. Instead, opt for foods that use healthier fats like unsaturated oils (olive oil, canola oil), natural sources of fat (avocado, nuts), or products labeled as “trans-fat-free.” It’s important to note that in some countries, regulations have been implemented to limit or ban the use of trans fats in food products.