Understanding trans fats

Trans fats seemed like such a good thing once, enhancing the flavour, texture and shelf life of many processed foods - from biscuits to pies and pastries.

Trans fats are also found in fried foods sold by restaurants and takeaways. Unfortunately, trans fats come with a health risk. Trans fatty foods tantalise your taste buds, then travel through your digestive system to your arteries, where they turn to sludge.

The British Dietetic Association says that although we eat far fewer trans fats than saturated fats, you should aim to cut down on trans fats as part of a healthy diet. The government's Scientific Advisory Committee on Nutrition says trans fats should make up no more than 2% of our food energy.

Small amounts of trans fats occur naturally in beef, lamb and full-fat dairy products, and these are not of concern. However, the British Heart Foundation points out that processing liquid vegetable oil to become solid fat in a process known as hydrogenation, changes the chemical structure during the process, and these trans fats have a negative effect on the body.

According to the British Heart Foundation, like saturated fats, trans fats raise LDL "bad" cholesterol and increase the risk of heart disease. 

Trans fats also lower HDL "good" cholesterol and may do more damage.

Trans fats: Food categories to watch out for

Some members of the UK food industry have voluntarily moved away from using trans fats.

In 2010, The National Institute for Health and Clinical Excellence (NICE) called on food manufacturers to work together with the government and local authorities to ensure healthier food gets on our plates. The main focus was working towards cutting levels of salt and fat and in particular, a total ban on using trans fats.

• Biscuits, crackers, cakes, muffins, pies, pastry cases and pizza dough
• Some spreads and vegetable shortening
• Ready-prepared cake mix and chocolate drink mixes
• Fried foods, including doughnuts, crisps, and chicken nuggets
• Snack foods, including crisps, sweets and packaged or microwave popcorn
• Frozen meals

Choosing products wisely

Spotting trans fat may not be easy as there are currently no legal requirements for food manufacturers to specifically label products containing trans fats.  Look out for ingredients near the top of the ingredients list like hydrogenated fats or hydrogenated vegetable oils.

Trans fat-free products: Does better nutrition come at a higher price?

Budget-conscious shoppers might be tempted to buy the cheapest brand of pastry or pie. However, don't make that decision at the expense of nutrition. Reformulating foods to reduce or eliminate trans fats costs manufacturers money. Again, be sure to read the nutrition label carefully so you know if you're buying a healthier version of the snack, biscuit, cracker or cake.

There's also concern that some food processors will remove trans fats only to substitute low-cost saturated fats - another contributor to heart disease - something that the British Heart Foundation wants to make sure doesn’t happen.

Snack food: Better alternatives

While some food manufacturers may try to reduce or eliminate trans fats, health experts say even the reformulated snack food products rarely deliver good nutrition. Most are loaded with empty calories and should be avoided anyway.  

The British Heart Foundation advocates a diet containing a variety of fruits, vegetables and grains, especially wholegrain products; low-fat dairy products; pulses, poultry and lean meats; and fish, preferably oily, at least twice a week.