What’s in your coffee? How to spot hidden trans fats in food

Pop quiz… this coffee creamer label states that a one tablespoon serving contains “0 grams of trans fat”.

So does that mean that it actually contains “0 grams of trans fat?”

Answer:  Nope.

Since 2006, the Food and Drug Administration has required food manufacturers to list the amount of trans fats on food labels. However, anything less than 0.49 grams may be rounded down to zero.

According to the Center for Science in the Public Interest, some coffee creamers like the one shown above may have up to 0.46 grams of trans fats per serving even though the label lists “0 grams of trans fat.”

So, what’s the big deal?

Trans fats can increase your LDL (“bad cholesterol”) and decrease your HDL (“good cholesterol”).  They promote systemic inflammation, atherosclerosis (clogged arteries), cardiovascular disease, stroke, and type 2 diabetes (1).

While some trans fats do occur naturally in small amounts in meat and dairy products, the largest source of trans fats in the American diet is partially hydrogenated oils.  The food industry uses partially hydrogenated oils because they are inexpensive and tend to have a longer shelf life.  They provide the creamy consistency of margarine and the higher smoke point that is desirable when frying foods.  Partially hydrogenated oils can be found in foods such as margarine, fried foods, and baked goods (chocolate chip cookies, biscuits, cinnamon rolls).

Trans fats have such a deleterious effect on your health that they should be consumed extremely sparingly, if at all.  Some researchers have recommended limiting trans fats to no more than 1% of your total calorie intake (e.g., no more than 2 grams of trans fats per day).

The problem is that trans fat intake can add up quickly.

One tablespoon of coffee creamer (with 0.46 grams of trans fat) is not likely to have a significant impact on your health. But you can quickly exceed the recommended 2 gram limit per day if you use more than that.  For example, 5 cups of coffee with 2 tablespoons of creamer in each cup contain 4.6 grams of trans fat… more than double the recommended daily maximum.

Before you reach for your next mug, be sure to check the label.  Look for creamer that has “0 grams of trans fat” and no “partially hydrogenated oils” in the ingredient list.  Try half and half, skim or 1% milk, soy-based creamer, or a “natural” variety without partially hydrogenated oils.  Be wary of other foods that contain partially hydrogenated oils in the ingredient list also.  Apparently “0 grams of trans fat” doesn’t always mean zero.

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