Trans Fats
Trans Fats
Trans fats are unsaturated fats that have been processed and changed to act like saturated fats. They are created by processing or superheating oils and fats during food production.
Trans fats are uncommon in nature but may be found in low levels in the fat of beef, lamb and dairy foods.
Because trans fats act can act like saturated fats, eating large amounts of can increase your total and bad (LDL cholesterol)
cholesterol levels and decrease your good cholesterol (HDL cholesterol). The Heart Foundation has found that trans fats intake is associated with an increased risk of having heart attacks and heart disease.
Like saturated fat, trans fats should be limited in the diet. Trans fats are found in deep fried fast foods and processed foods, like cakes and biscuits made with margarine and shortening.
Australian manufacturers are not required to include trans fats on food labels unless they make a nutrition claim about cholesterol, saturated or unsaturated fat, or trans fatty acids. When purchasing foods such as margarine, look for products that do declare the trans fatty acid content on the label, and choose the product with the lowest amount.
It is important to be aware of the types of foods that may contain trans fatty acids as it may not be obvious by looking at labels on food packages. Here are some useful Smart Eating tips on how to reduce your intake of trans fatty acids and saturated fat:
- Avoid deep-fried fast foods and takeaways
- Limit manufactured biscuits, cakes and pies
- If you're eating margarine, choose those that are lowest in trans fatty acids
- Cut the visible fat off meat and remove the skin off chicken
- Choose low-fat dairy foods, limit cream and butter.
An Accredited Pracising Dietitian can provide expert nutrition and dietary advice on the most appropriate type and amount of fat to eat each day.
