Not all dietary fats are alike. Some (monounsaturated fats from nuts and olive oil; omega-3 oils from fish and flax seed) are not only good for you, but essential to your health. Others, most notoriously trans fats, are very bad. This is why it is important for us to get away from counting total fat in our diets, and to begin differentiating among the various types, so we can gauge our intake qualitatively as well as by quantity. In this article I will talk about the type of fat we should all be avoiding completely: trans fat.

When ordinary vegetable oil is processed into partially hydrogenated oil, the end product is something known as trans fat–the kind that will stay solid at room temperature (Crisco or margarine). Trans fat is very effective in keeping cakes moist, cookies fresh and crunchy, and crackers crisp. It is also one of the worst things you can eat! According to many nutrition experts –and now a long-awaited federal report from the National Academy of Sciences–trans fat in food is about as bad as bad gets.

The latest government study confirms that trans fat is directly associated with heart disease and increases in LDL cholesterol, the kind that can clog arteries. Because of this, the Insittue of Medicine, a branch of the National Academy of Sciences, declared there is no safe amount of trans fat in the diet.

Dr. Jeffrey Aron, University of California San Francisco professor of medicine and one of the nation's leading experts on fatty acids, has this to say: "There should be a warning on food made with this stuff like there is on nicotine products. It's that bad for you. The only defense people have is to eat good fats and oils, and fruits and vegetables."

But because there are no requirements to report the presence of trans fats on the food labels, most people are unaware of how prevalent this ingredient is. We are warned about cholesterol and saturated fat content, but not about this, which is much more important.

According to the FDA, providing information about trans fat on labels could prevent 7,600 to 17.100 cases of coronary heart disease and 2,500 to 5,600 deaths every year– not only because people would be able to choose healthier foods, but because manufacturers would likely then choose to reduce or replace trans fats rather than list high levels on nutrition panels.

A generation ago, when cardiologists waved people off saturated fats (butter, beef tallow, etc.) partially hydrogenated oils became a preferred alternative. But during the late 1990s, researchers started to discover that trans fat could clog arteries in an even worse way. Trans fat is also suspected by many of the nation's leading researchers to be a major culprit in the rise of childhood obesity and the increase, at all age levels, of diabetes. Ingestion of trans fat is also suspected to contribute to cancer and other health problems.

The good news: A new national labeling rule is on its way. FDA food labeling chief Christine Lewis Taylor said her agency will likely be creating the rule by Spring '03. Consider this a victory for consumers and one big, important step in the direction of healthier eating and nutrition awareness for everyone.

How to be aware of the trans fat in your food:
Trans fat is invisible on today's food labels. Only three types of fat–saturated fat, and in some cases, poly- and monounsaturated fats–must be listed under the total fat content.

NOTE THAT MONOUNSATURATED FAT AND OMEGA-3 OILS (FROM OLIVES, NUTS, SEEDS, AND FISH) ARE THE BEST KINDS TO CONSUME!

• Look for the words "hydrogenated" "partially hydrogenated" or "fractionated" in the list of ingredients. The higher up any of these items appear in the list, the more trans fat in the product.


• Note the amount of total fat listed on the label, and subtract the breakdown of specific fats. Example: A box of reduced-fat Triscuits has 3 grams of fat per 7-cracker serving. Saturated fat makes up 1/2 gram of that and monounsaturated fats are 1 gram. So the remaining 1 1/2 grams must be trans fat.


• A study by the Center for Science in the Public Interest showed that foods with partially hydrogenated oils in the ingredient list contained 1 gram of hidden trans fat for every gram of saturated fat listed. That means that, for example Chips Ahoy cookies, with 2 grams of saturated fat per serving also contains 2 additional grams trans fat.


• There are some delicious, very crispy crackers available in natural grocery stores (my favorite brand is Barbara's Wheatines) that are made with no trans fat. Look for these and buy them! Also, write to other manufacturers requesting that they follow suit. Your behavior as a consumer can have an impact.