New Nutrition Facts Label: Trans Fats Added
Reviewed by Staff of Diabetes Digest

Since January 2006, you have seen a new line on the Nutrition Facts label of the foods you buy. The federal government changed its rules and will require food companies to list trans fats on food labels. Trans fats have been shown to raise LDL (bad) cholesterol levels. Because people with diabetes need to keep their LDL cholesterol under 100 mg/dL, this is important information. It can help you lower your risk for heart disease or stroke.

TRACKING DOWN TRANS FATS

Trans fats, technically called trans fatty acids, are a type of fat that has been linked to heart disease. Some foods, like beef, lamb, whole milk and cheese, naturally contain small amounts of trans fats. Others, like deep-fried foods, most margarines, most store-bought baked goods, fried snack foods, crackers and cookies, have trans fats added. This second group of foods is the largest source of trans fats in the American diet.

Trans fatty acids are made when liquid oils are changed into solid fats, such as shortening or margarine. This process is called hydrogenation. The most common source of trans fatty acids is partially hydrogenated oils. Hydrogenated oils are used because they improve texture, moistness and flakiness. They also are more stable than other fats, so products keep longer on super-market shelves.

Q: AREN’T ALL FATS BAD FOR YOU?

A: Most people think all fat is bad, but this is not the case. There are two main types of fats in foods: saturated fats (the unhealthy ones) and unsaturated fats (the healthier ones). Saturated fats increase LDL cholesterol and heart disease risk, so the amount of saturated fats you eat needs to be kept to a minimum. Unsaturated fats—especially monounsaturated fats—help protect your heart, but this does not mean you should eat unlimited amounts. All fats are high in calories and eating too much of any type can cause weight gain and other health problems associated with increased body weight, including diabetes and heart disease. But your body does need some fat to support normal growth, nerve function and absorption of vitamins. Your body also needs fat to make important hormones. So choose heart-healthy fats and use them only in small quantities.

WHY YOU SHOULD AVOID TRANS FATS

The health effects of trans fats are very similar to those of saturated fats. You’ve probably heard about the value of limiting saturated fats to prevent and manage heart disease. Research shows that even small amounts of trans fats in your diet can increase LDL (bad) cholesterol levels and decrease HDL (good) cholesterol levels. This is the opposite of what you want to happen to keep your heart healthy. But don’t just focus on staying away from trans fat. Saturated fat also needs to be avoided, and most Americans eat more saturated fat than trans fat each day. The American Diabetes Association recommends that people with diabetes keep their combined saturated fat and trans fat intake at less than 10 percent of their daily calorie intake.

TIPS TO TAPER THE TRANS

Reading food labels can help you keep track of your trans fat and saturated fat intake.

• Look for saturated fat and trans fat grams under “total fat” on food labels and keep your combined daily intake within the recommended range for your calorie level, as outlined in the table below.
• Compare food labels before you purchase. Some food companies already have taken trans fats out of their products. (Remember to look at the serving sizes as you compare the fat contents.)
• Until the new labels are on all products, read the ingredients list and limit foods that contain partially hydrogenated oils and shortening.
• When preparing foods, choose liquid oils, like canola, olive or peanut oil, over solid fats such as butter, margarine and lard.
• Choose low-fat tub or liquid margarines, rather than regular stick margarines or butter.
• Limit foods that are high in saturated fats, such as high-fat meats and cheeses. These also tend to be natural sources of trans fats.
• Eat smaller portions—3 to 4 ounces cooked—of red meat, chicken and seafood.
• Keep your total fat intake low. If you choose mostly low-fat foods, you are less likely to take in too many saturated fats.
• Limit fried foods in restaurants.

CHOOSE HEALTHIER FATS

• Monounsaturated fats: nuts (except walnuts), olive oil, canola oil and nut butters.
• Polyunsaturated fats: soybean oil, corn oil and safflower oil.
• Omega-3 fats: halibut, herring, salmon, mackerel, sardines, lake trout, soybeans, walnuts and ground flax.

LIMIT UNHEALTHIER FATS

• Saturated fats: whole milk, cheese, butter, meats, poultry skin and egg yolks.
• Trans fats: deep-fried foods, commercially produced baked products and snack foods, as well as many margarines and salad dressings.