Download Sandra Kelly Cain

Sandra Kelly Cain
For Better Living
WHAT IS TRANS FAT AND HOW BAD IS IT?
Scientific research shows that consumption of saturated fat, trans fat, and dietary
cholesterol raises low-density lipoprotein (LDL), or "bad cholesterol," levels. This
increases the risk of coronary heart disease (CHD). According to the National Heart,
Lung, and Blood Institute, more than 12.5 million Americans have CHD, and more than
500,000 die each year. That makes CHD one of the leading causes of death in the United
States.
The Food and Drug Administration has required that saturated fat and dietary cholesterol
be listed on food labels since 1993. Beginning in 2006, the listing of trans fat is also
required. With trans fat added to the Nutrition Facts panel, you can find out how much of
all three--saturated fat, trans fat, and cholesterol--are in the foods you choose. Identifying
saturated fat, trans fat, and cholesterol on the food label gives you information you need
to make food choices that help reduce the risk of CHD.
Most trans fats are made when manufacturers add hydrogen to vegetable oil--a process
called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods
containing these fats. Saturated fat occurs naturally in nearly all fatty foods, but mostly in
meats, dairy products, and tropical oils like palm kernel and coconut.
The evidence against both fats, saturated and trans, is so strong that it's foolish to play one
against another. We should cut down on both saturated and trans fats. Actually, trans fat
is probably worse than saturated fat. Saturated fat raises both LDL or bad cholesterol and
HDL, good cholesterol, while trans fat only raises LDL. If you have to target one fat for
modification, there's a greater potential for change by cutting saturated fat. That's because
only two percent of our calories come from trans fat, while saturated fat contributes 13
percent. Avoiding saturated fat is difficult because it's in so many popular foods, from
pizza and hamburgers to steak, tacos, ice cream, lasagna, and cheese. Conclusion: we
need to limit our intake of both saturated and trans fats.
To cut down on trans fats, we need to limit our consumption of french fries, cakes, pies,
and other foods made with hydrogenated oil, shortening, or stick margarine. Remember:
trans fat raises LDL. Trans fats occur naturally in beef, butter, milk and lamb fats and in
commercially prepared, partially hydrogenated margarines and solid cooking fats.
Partially hydrogenated vegetable oils were developed in part to help displace highly
saturated animal and vegetable fats used in frying, baking and spreads. Their use in
margarines probably provides a more healthful alternative to butter, beef tallow and lard,
because they have less saturates.
Most of us, when told to cut down on fats in our diets, will naturally cut down on the
amount of trans fats as well as saturated fats. Substituting solid tub margarine for stick
margarine will decrease dietary trans fat in our diets. If one of your goals in cutting down
on the fat in your diet is to lower total cholesterol, you might go even further and use one
of the new spreads that are made from plant sterols. Just remember that making even
small changes to improve your diet can reap big rewards in your overall health.
Source: Food and Drug Administration
Colorado Cooperative Extension
Pineapple Almond Bars
3/4 cup all-purpose flour
3/4 cup quick-cooking oats
1/3 cup packed brown sugar
5 tablespoons cold reduced-fat stick margarine
1/2 teaspoon almond extract
3 tablespoons sliced almonds
1 cup pineapple preserves
In a food processor, combine the flour, oats and brown sugar. Cover and process until
blended. Add margarine and extract. Cover and pulse until crumbly. Remove ½ cup
crumb mixture to a bowl; stir in sliced almonds. Press remaining crumb mixture in a 9
inch square baking pan coated with nonstick cooking spray. Spread preserves over crust.
Sprinkle with reserved crumb mixture. Bake at 350 degrees for 25 – 30 minutes or until
golden. Cool on a wire rack. Yield: 1 dozen