Trans fat how much is ok

A handful of recent reports have muddied the link between saturated fat and heart disease. One meta-analysis of 21 studies said that there was not enough evidence to conclude that saturated fat increases the risk of heart disease, but that replacing saturated fat with polyunsaturated fat may indeed reduce risk of heart disease.

Two other major studies narrowed the prescription slightly, concluding that replacing saturated fat with polyunsaturated fats like vegetable oils or high-fiber carbohydrates is the best bet for reducing the risk of heart disease, but replacing saturated fat with highly processed carbohydrates could do the opposite.

Good fats come mainly from vegetables, nuts, seeds, and fish. They differ from saturated fats by having fewer hydrogen atoms bonded to their carbon chains. Healthy fats are liquid at room temperature, not solid. There are two broad categories of beneficial fats: monounsaturated and polyunsaturated fats. Monounsaturated fats. When you dip your bread in olive oil at an Italian restaurant, you're getting mostly monounsaturated fat. Monounsaturated fats have a single carbon-to-carbon double bond.

The result is that it has two fewer hydrogen atoms than a saturated fat and a bend at the double bond. This structure keeps monounsaturated fats liquid at room temperature. Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.

The discovery that monounsaturated fat could be healthful came from the Seven Countries Study during the s. It revealed that people in Greece and other parts of the Mediterranean region enjoyed a low rate of heart disease despite a high-fat diet. The main fat in their diet, though, was not the saturated animal fat common in countries with higher rates of heart disease. It was olive oil, which contains mainly monounsaturated fat. This finding produced a surge of interest in olive oil and the "Mediterranean diet," a style of eating regarded as a healthful choice today.

Although there's no recommended daily intake of monounsaturated fats, the Institute of Medicine recommends using them as much as possible along with polyunsaturated fats to replace saturated and trans fats. Polyunsaturated fats. When you pour liquid cooking oil into a pan, there's a good chance you're using polyunsaturated fat.

Corn oil, sunflower oil, and safflower oil are common examples. Polyunsaturated fats are essential fats. That means they're required for normal body functions but your body can't make them. So, you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. Here are…. Shortening is a type of fat used in cooking and baking. This article reviews what shortening is and whether it is good or bad for your health.

Hydrogenation is a process in which a liquid unsaturated fat is turned into a solid fat by adding hydrogen. It's best to avoid foods with hydrogenated…. Vegetable and seed oils are highly processed oils that are easily damaged during cooking. Some studies suggest that they can cause harm and contribute…. Some fats are better for you than others and may even promote good heart health.

Know the difference to determine which fats to avoid, and which to…. Are monoglycerides safe to eat? Where are they found? What are they? Read on to find out. This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider.

Excess belly fat is very unhealthy. It can drive diseases like heart disease and type 2 diabetes. Here are 11 things that can make you gain belly fat. Your diet includes dozens of fats, each with a different function and effect. Trans fat is made when hydrogen is added to liquid oil to create a solid fat that that helps food stay fresh longer and taste better.

It can lurk in unexpected places, and it can harm your health in major ways. The American Heart Association recommends that less than 1 percent of your total caloric intake should come from trans fat. Trans fat isthe worst kind of fat to include in your diet. It raises your "bad" LDL cholesterol level, leading to buildup on the walls of arteries.

Narrow and hardened arteries increase your risk for heart disease and heart attack. Trans fat also lowers your "good" HDL cholesterol, which otherwise cleans out excess cholesterol and moves it to your liver so it doesn't build up in your arteries. Trans fat can also increase inflammation in your body and contribute to blocked arteries and heart disease by damaging your blood vessels. Inflammation can also increase your chances of developing cancer, diabetes and stroke.

Want to unlock the potential of food? Connect with a dietitian. What is trans fat? Why is trans fat bad for your health? Trans fat increases your risk of heart disease. What foods have trans fat? You will need to read the Nutrition Facts table to know for sure: Deep fried foods spring rolls, chicken nuggets, frozen hash browns, French fries Ready to eat frozen foods quiche, burritos, pizza, pizza pockets, French fries, egg rolls, veggie and beef patties Hard stick margarine and shortening Commercially baked goods donuts, Danishes, cakes, pies Convenience foods icing, puff pastry, taco shells, pie crusts, cake mixes Toaster pastries waffles, pancakes, breakfast sandwiches Snack puddings Liquid coffee whiteners Packaged salty snacks microwave popcorn, chips, crackers Packaged sweet snacks cookies, granola bars Trans fat can also be found naturally in some foods.

What to look for on the label Food manufacturers must list how much trans fat is in their foods on the Nutrition Facts table. Look at the number of grams of trans fat in the Nutrition Facts table. Choose products with the lowest amount. The lower the number the better. Check the ingredient list: avoid eating foods made with hydrogenated or partially hydrogenated oil and shortening.