Are partially hydrogenated oils and trans fat the same thing?
Fully & Partially Hydrogenated Oil
Partially hydrogenated oil is not the same as trans fat. “Partially hydrogenated” means that hydrogen gas has been bubbled up into the oil to increase its degree of saturation and shelf life. The process of hydrogenation causes several chemical changes to occur in the oil.
One of these changes (only one, but an important one) is the creation of trans fat. There is some naturally occurring trans fat in many foods – but not nearly as much as we get from hydrogenated oils. Some of us get about 20 grams of trans fat per day solely from consumption of hydrogenated oils. From natural foods, we would only get several grams.
From World’sHealthiestFoods.org:
“On a per-calorie basis, trans fats appear to increase the risk of coronary heart disease more than any other macronutrient, conferring a substantially increased risk at low levels of consumption (1 to 3 percent of total energy intake). In a meta-analysis of four prospective cohort studies involving nearly 140,000 subjects, including updated analyses from the two largest studies, a 2 percent increase in energy intake from trans fatty acids was associated with a 23 percent increase in the incidence of coronary heart disease.”
If the label says zero trans fats, don’t believe it. If the words “partially hydrogenated” or “shortening” are in the ingredients list, it DOES contain trans fat.
Under FDA regulations in effect in the United States, “if the serving contains less than 0.5 gram [of trans fat], the content, when declared, shall be expressed as zero.” Suppose a product contains 0.4 grams per serving and you eat four servings (which is not uncommon). You have just consumed 1.6 grams of trans fat, despite the fact that the package claims that the product contains zero grams of trans fat per serving. (From BanTransFats.com)
Partially Hydrogenated Oil Trans Fat Lie
This illustrates how being a savvy label reader can help you to make healthier food selection choices. Don’t fall prey to the prevalent “no trans fat” lie! Read the nutrition and ingredient labels for the food you buy for yourself and especially for the food your purchase for your children.
Avoid ordering fried foods in restaurants and read salad dressing labels when available in restaurants. Once you start this habit you’ll be shocked by how many foods contain trans fats and hydrogenated and/or partially hydrogenated oils.
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