The skinny on trans fat

LYNN – In a word, yes.With the new ban on trans fat which took effect in Lynn on Jan. 2, it’s important to understand what trans fats are and why its best to avoid them.There are three types of dietary fats: saturated fats, mono and polyunsaturated fats and trans fats.Saturated fats are the type of fat that clog our arteries and can lead to heart disease. Animal fats are the main source of saturated fats. Examples include red meat, whole milk, cheese, cream, butter, ice cream. Saturated fats are also found in palm oil and coconut oils, which are used in many commercially prepared baked goods. It is recommended to consume less than 10% of our daily calories as saturated fat.Monounsaturated and polyunsaturated fats are the least damaging types of fat. Monounsaturated fats are found in nuts, vegetable oils, canola oil and olive oil. Polyunsaturated fats are found in soybean oil, corn oil and safflower oil. When using oils in baked goods, its preferable to use oils containing unsaturated fats instead of those containing saturated fats. Having said that, it’s important to remember that all oils are high in calories and fat and therefore should be used in controlled amounts. Omega 3 fatty acids are also polyunsaturated fats and have numerous health benefits. These are found in soybean oil, canola oil, walnuts, salmon and flaxseed.Trans fats are created during a process which converts liquid oils into semi-solid fats. This process is called hydrogenation. The trans fats that are created during this process are called partially hydrogenated oils. These oils tend to keep foods fresh longer, thus increasing their shelf life. This makes trans fats appealing to commercial food companies, but harmful to consumers. Harmful because not only do trans fats raise LDL-cholesterol, which is the “bad cholesterol,” but they also decrease HDL-cholesterol, which is the “good cholesterol.” This combination creates a huge risk factor for heart disease, which is the leading killer of both men and women. Thus, it is recommended to consume as little trans fat as possible.Many commercial baked goods, such as crackers and cookies may contain trans fats. Many fried foods such as donuts and french fries may contain trans fats as well.The data supporting the health risks of trans fats was convincing enough to cause changes in the way major food corporations produced their products. Recently, many food manufacturers are using less trans fats in their products because of these proven health concerns. Several cities in the United States have already issued bans on trans fats within their local restaurants and food establishments.In an effort to protect the heart health of its community, Lynn became the latest city to do so this month.Lynn resident Linda Nikolakopoulos is a Licensed and Registered Dietitian at Newton-Wellesley Hospital’s Center for General and Weight Loss Surgery. She is also a Certified Diabetes Educator and sees clients in her private practice in the North Shore area.