Posted on: Wednesday, May 25, 2005

FOOD FOR THOUGHT
Let's skim through fats, oils

By Wanda Adams
Advertiser Food Editor

Last week a reader called with questions about trans fats, hydrogenated oils, margarine, butter — and which fats fit into a healthy eating plan. Here's a refresher course on the subject.

Cholesterol, found only in animal products, is not a fat but a white crystalline substance in the lipid family. It's necessary to good health, but our cells make what they need. Eating foods high in cholesterol tends to raise blood cholesterol, particularly low-density lipoproteins (LDL, the "bad" cholesterol), clogging arteries and causing heart disease.

Fats and oils are made up of fatty acids — chains of carbon molecules with hydrogen attached. Types of fats and oils:

• Saturated: All carbon molecules are bonded with hydrogen. Solid at room temperature. Stable (doesn't spoil readily). Raises blood cholesterol.

• Mono-unsaturated: One carbon bond is free of hydrogen ("unsaturated"). Liquid at room temperature; solidifies under refrigeration. Lowers blood cholesterol.

• Polyunsaturated: More than one carbon bond is free of hydrogen. Liquid at all times. Easily become rancid. Lowers blood cholesterol.

• Trans fats: Fats in which the hydrogen atoms are on opposite sides of the double carbon bond. Natural sources include meats and dairy products. However, most trans fats are consumed in products that contain polyunsaturated vegetable or fish oils to which hydrogen bonds have been artificially added — baked goods, snack foods, margarines, fried foods. Raises blood cholesterol, raises LDL and lowers HDL (high-density lipoproteins, the "good" cholesterol).

Trans fats have been widely condemned as "hidden fats" because manufacturers need not list them on nutritional labels. A new law requires trans fat labeling by Jan. 1.

Manufacturers of no-trans-fat products tend to label them that way already, as a sales tool. Spreads that contain no trans fat include certain products under the Promise, Smart Beat, Smart Balance, Take Control, Fleischmann's, Spectrum and Benecol labels, among others. Be warned: These neither taste nor act like butter and are not suitable for all purposes.

The words "hydrogenated" or "partially hydrogenated" oils or "shortening" on an ingredient label probably indicate the presence of trans fats. The higher up on the ingredient list these fats occur, the larger the trans-fat content. Nutritional labels on a few products list saturated, monounsaturated and polyunsaturated fat in addition to the total fat; if these grams of fats don't add up to the total fat number, the remainder is likely trans fats.

The bottom line, according to the American Heart Association: Use unhydrogenated oils — i.e. canola or olive; and choose soft (liquid or tub) spreads over hard margarines or butter. However, many whole-food advocates recommend eating no solid fat, or using butter in moderation. One option is Land O' Lakes Whipped Light Butter, which tastes good, has no trans fats and is lower in fat and calories by volume.