Confused About Fats?
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Are you confused about fat? Do you think that fat is a four letter word when it comes to eating healthy? What’s a “healthy fat” and which fats should be avoided?
The good news is that the government is working to clear the air about fats. We’re closer to the day when you’ll be able to read a package label to learn both the total amount of fat in a product, and also the type of fat that’s in it. That’s so important, because all fats are not equal. Some fats are healthy and some are not.
Since 1996, the Food & Drug Administration (FDA) has required total fat and cholesterol included on the Nutrition Facts Label, but not trans fat. As of January 1, 2006 you’ll be able to read the number of grams per serving of trans fat.
Why is that important? Because trans fat is linked to coronary heart disease, and CHD kills over half a million US citizens yearly. Experts think that eating less trans fat can help avoid this disease, so let’s read labels!
How much do you know about fat? Take the following quiz to find out!
1. What is trans fat?
a. A fat that’s gender challenged
b. A fat that’s made from soybean oil
c. A liquid oil that’s solid at room temperature
ANSWER:
c. According to the FDA, the majority of trans fat is formed when liquid oils are made into solid fats like shortening and hard margarine. However, a small amount of trans fat is found naturally, primarily in some animal-based foods. Essentially, trans fat is made when hydrogen is added to vegetable oil—a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats.
2. True or False: Cholesterol is found in all fatty foods.
ANSWER:
False: Cholesterol is found only in animal products, as cholesterol is a fat-like substance contained in the tissues of animals. The FDA recommends minimizing the amount of trans fat and saturated fat in your diet. Dietary cholesterol and its influence on blood cholesterol is controversial; some research shows that foods containing dietary cholesterol including shrimp and egg yolks, have less effect on blood cholesterol than formerly believed, so moderate your egg consumption, but cook without butter or margarine.
3. How does trans fat affect blood cholesterol?
a. Raises the “good” HDL and lowers the “bad” LDL
b. Raises the “good” HDL and raises the “bad” LDL
c. Lowers the “good” HDL and raises the “bad” LDL
ANSWER:
c: Trans fat is bad for your health! Whereas saturated fat contributes to raising “bad” LDL cholesterol, the “good” HDL cholesterol is unaffected. Trans fat is double-trouble, raising LDL and decreasing the beneficial HDL cholesterol.
4. True or False: You can tell how much trans fat is in a product by reading the Nutrition Facts Label.
ANSWER:
False. Although the labeling laws will require manufacturers to list the grams of trans fat in products, this is not required until January 1, 2006. Until then, read the ingredient label, and avoid foods containing shortening or partially hydrogenated or hydrogenated oils.
5. Hydrogenation means:
a. Putting the product in a centrifuge and spinning it so that it’s separated
b. Separating the fats into saturated and monounsaturated oils
c. Adding hydrogen to liquid oil to make it solid at room temperature
ANSWER:
c: Hydrogenation is the process used to make liquid oil solid at room temperature.
6. True or False: Until food manufacturers are required to label the amount of trans fat in a product, the consumer will not be able tell if the product contains trans fat.
ANSWER:
False. Although the grams of trans fat won’t be listed on the Nutrition Facts Label until 2006, read the ingredients list, and avoid hydrogenated oils and shortening.
7. Which items contain trans fat? (You may choose more than one category):
a. Crackers, cookies, cake
b. Butter, cheese, yogurt
c. Meat, chicken, fish
d. Margarine, shortening, french fries
ANSWER:
This is a “trick” question, as trans fat is found in VERY small amounts in animal products, including meats, chicken and even in fish. Commercially made cookies, cakes, crackers, icing, potato chips, margarine and microwave popcorn and snack foods are high in trans fats. Fast food is generally fried in hydrogenated fat, and is full of trans fat.
8. True or False: Food labeled “trans fat-free” has fewer calories than its original counterpart.
ANSWER:
False: Be a smart consumer. Just because the new product is labeled “trans fat-free” doesn’t make it calorie-free. Just as when manufacturers labeled cookies “fat-free”… it doesn’t make it “calorie-free.” Replacing the trans fat with non-hydrogenated fat doesn’t affect the calories. Read the label to first learn the portion size, so you can compare products; then read the total calories per serving, and make your choice from there.
9. What fats will be listed on the new Nutrition Facts Label?
a. Monounsaturated fat, trans fat and polyunsaturated fat
b. Polyunsaturated fat, cholesterol and trans fat
c. Saturated fat, cholesterol and trans fat
d. Trans fat, cholesterol and monounsaturated fat
ANSWER:
c: The Nutrition Facts Label will show grams of saturated fat, cholesterol and trans fat per serving.
10. True or False: The best diet is a fat-free diet.
ANSWER:
False: Fat is a major source of energy for the body and aids in the absorption of vitamins A, D, E and K, and carotenoids. Fat is important for proper growth, development and maintenance of good health. As a food ingredient, fat provides taste, consistency and stability and helps us feel full. Some high-fat foods including olives and olive oil, avocado, nuts and seeds and fatty fish contain important vitamins and minerals and omega-3 fatty acids, immune enhancing fats.
Do You Know?
Most people have no idea that they’re taking in more calories than they need and wind up gaining weight. One 12-ounce can of soda contains 150 calories which doesn’t sound like much. But consider if you take in just 100 extra calories a day… in one year’s time, you will gain over 10 pounds in one year without even realizing it. If you drink one extra soda a day, that’s 15.6 pounds per year!
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