13 Foods Highest in Trans Fats

It’d be best to avoid any food that contains hydrogenated oils

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Packaged baked goods and frosting are two of the biggest offenders.

In a simpler time, we were told to avoid foods that were high in fat. But then we learned that there are many different types of fats, including some, like olive oil, that are good for you. There’s one variety of fat, however, that’s worse for you than all the others, and it’s one you should try to avoid at all costs: trans fats. To make it easier to know which foods contain this toxin, we’ve rounded up the 13 foods that you’re most likely to find them in.

13 Foods Highest in Trans Fats (Slideshow)

So what is trans fat, exactly? Essentially, it’s the type of fat that’s created when hydrogen is added to the chemical structure of a fat, typically vegetable oil. The addition of hydrogen helps to make the fat (and therefore the food it’s used in) more shelf-stable, preventing it from easily spoiling when left out unrefrigerated. Partial hydrogenation (the process of adding hydrogen to fat) also creates a semi-solid fat, which is necessary in order to prevent foods from melting at room temperature. Partially hydrogenated oil is also much cheaper than butter, lard, or other semi-solid fats like palm oil. Trans fats also take much longer to go rancid than traditional fats, making partially-hydrogenated oil a favorite frying oil for restaurants.

Trans fats actually occur naturally in animal fat and dairy, but at much smaller concentrations than the amount used in processed foods. Trans fats also have no nutritional value. While saturated fat (most commonly found in animal fat and cheese) and trans fats increase levels of LDL (“bad” cholesterol), trans fats actually decrease the level of HDL (“good” cholesterol) in the bloodstream, increasing the risk of heart disease. While it’s impossible to completely avoid all trans fats due to their presence in nature, the National Academy of Sciences advises cutting them out of your diet as much as possible, and the best place to start is avoiding all foods with the phrase “partially hydrogenated” anywhere in the ingredients list.

So what exactly are the risks associated with eating too much trans fat? We’re glad you asked! A diet high in trans fats can lead to high blood pressure, obesity, and heart disease. Studies have also indicated that increased trans fat consumption may lead to Alzheimer’s disease, prostate and breast cancer, Type 2 diabetes, liver dysfunction, infertility, depression, and even aggression. 

Read on to learn which 13 foods are the highest in trans fats. And even if the nutrition label says there’s no trans fat, brands are allowed to round down to zero if there’s less than half a gram. So check the ingredients: if there’s anything there that’s partially hydrogenated, that means trans fats are present and you should probably buy something else.

Deep-Fried Food

Because partially hydrogenated oil lasts longer without going rancid, many restaurants deep-fry with it. Most fast food chains have made the switch to non-hydrogenated oil, but several, like Popeye’s, still haven’t (an order of Popeye’s hash browns contains a whopping 10 grams). As for what’s in the fry-o-lator at your local bar and grill, there’s really no way to know, so it’s best to avoid the fried stuff altogether.

Pie crust

The light, flaky consistency is in pie crusts in many cases due to trans fats.

Click here for more foods that are high in trans-fats. 


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3 Comments

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Natural Saturated fats will be found to be largely harmless and mostly beneficial - many raise HDL along with LDL.
Probably the reason Sats got a bad rap was their conflation with aTFAs (artificial Trans Fatty Acids)

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natural trans fats in meat and dairy are mainly shown to be beneficial but the kind we add to foods are artificial and no amount is OK

Land o' Lakes margarine still lists 3 grams aTFs on their nutritional label so you can be sure that if prepared foods list margarine it's probably the cheapest which will likely be loaded with TFs (even .5 grams per serving is too much)

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Your inclusion of margarine in the article 13 Foods Highest in Trans Fats is not accurate. If you walk into a supermarket and read the ingredient label on a margarine containers you’ll find that partially hydrogenated vegetable oil, the source of trans fat, is no longer listed on the vast majority of soft spread products. In fact, there are even stick products on the market that no longer contain any partially hydrogenated oil. Not only has the margarine category led the food industry in reducing and eliminating partially hydrogenated oil over the past decade, it continues to offer more healthful alternatives to butter. Butter has more than 2/3 more saturated fat than soft spread margarines. And, soft spreads margarines, which are made from plant-based vegetable oil, have fewer calories than a serving of butter and unlike butter these soft spread margarines contains no cholesterol. This is why the Food and Drug Administration and the American Heart Association have endorsed soft spread margarine as the healthier choice over butter. Learn more at www.iheartbutterytaste.com
Diane Welland M.S., R.D.
Manager of Nutrition Communications
National Association of Margarine Manufacturers

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