Hydrogenated Vegetable Oil - The Bad Fat

Hydrogenated Vegetable Oil is a bad fat that causes high cholesterol, obesity along with a range of health conditions.

It has been banned in some countries but is still often widely used. If in doubt you should always read the food label and avoid as much as you can anything with the word Hydrogenated fat in it.

Start by avoiding the offenders below. On top of that, use this shopping tip: Check the label for “partially hydrogenated oils.” They’re a hidden source of trans fats.

1. Cakes, pies and cookies (especially with frosting)

Most cake and cookie mixes list 0 grams of trans fat on the label. But there’s a catch. Manufacturers can list 0 grams if the trans fat content is under 0.5 grams. Those small amounts add up when you eat multiple servings of sweets. If you add frosting, you’re in for a whopping dose. An average serving of frosting contains 2 grams of trans fat, plus the same amount of sugar as one tiny slice of cake.

2. Biscuits

This one surprises a lot of people. Frozen biscuits contain upwards of 3.5 grams of trans fat. Watch out for the word “flaky,” a texture trans fat helps produce. In addition, biscuits often contain over half of the daily recommendation for sodium.

“If refrigerated or frozen dough produces a texture that seems too good to be true, it probably is.”

Kristin Kirkpatrick, MS, RD, LD

Wellness Institute

3. Breakfast sandwiches

Sure, microwavable breakfasts save you time, but they typically contain at least 1 gram of trans fat (more if they come on a biscuit). Take a close look at the ingredients, and you’re likely to find partially hydrogenated oils in the top five. Plus, they’re packed with sodium.

4. Margarine (stick or tub)

Most margarine makers have removed trans fat from their ingredients, but you still have to double-check. The few that still contain trans fat have levels as high as 3 grams per serving.

5. Crackers

Many crackers also benefit from the labeling loophole. You may see a “0” on the label and think you’re safe, but don’t be fooled. Check the ingredients. Here’s a tip: If a food can last in your pantry for weeks without going stale, trans fat might be keeping it fresh.

6. Microwave popcorn

Next time you watch a movie, choose your snack carefully. Microwave popcorn is a source of whole grains and antioxidants, but many buttered and flavored varieties have trans fat content as high as 5 grams per serving. Check the labels carefully, and opt for popcorn that comes with no trans fat.

7. Cream-filled candies

Bite-sized candies with creamy fillings typically contain 0.5 grams of trans fat per serving. But it’s all too easy to eat more than one serving. Before you know it, you’ve ingested far too much sugar and an alarming amount of trans fat, all without any nutritional benefit.

8. Doughnuts

Many establishments have taken trans fat out of their ingredients, but be wary. Even those who make the “0 gram” claim may contain a small amount. That risk rises if you choose frosted or cream-filled doughnuts. And don’t forget, doughnuts offer a sugar bomb with little protein or fiber, which leads to a crash later in the day.

9. Fried fast foods

Trans fat can lurk in your favorite fries (5 grams) and sandwiches (2 grams). Luckily, most fast food companies and restaurants display nutrition and ingredient information on their websites or at the restaurant. Look them up before ordering or ask your server if they use partially hydrogenated oils. Be wary of deep-fried goodies at fairs and carnivals, too.

10. Frozen pizza

Frozen pizzas are another example where convenience isn’t worth the damage, with around 1 gram per slice or serving. Frozen pizzas rely on trans fat to give the crust that flaky texture. Think of it like this: If refrigerated or frozen dough produces a texture that seems too good to be true, it probably is.

Source:health.clevelandclinic.org/2015/07/avoid-these-10-foods-full-of-trans-fats/

Facts About Fat - The difference between healthy and harmful fats

According to Dr. Caroline Cederquist, a board-certified weight loss physician with a specialization in nutrition, metabolism, and weight management, many people tend to think of fat—both the kind that we store in our bodies and the kinds found in certain foods— as too general of a term.

She says that in both cases there are different types, and that understanding what they are and how they’re different is an important part of maintaining a balanced diet as well as overall good health and wellness. “[There are] a few different types of fats in our body,” she said. “White, visceral, and brown.”



White fat, she explained, acts as a cushion and serves to provide a “storage depot” for any extra calories that we consume. Visceral fat is a type of white fat that’s found specifically in the abdomen and around our internal organs.
“Visceral fat is the fat that causes the most health risks from excess fat,” Cederquist said. “This fat can secrete hormones that damage cell membranes and cause us to have a problem with the metabolism and utilization of glucose.”
And finally, brown fat, according to Cederquist, is present in small amounts in our bodies and is sometimes referred to as a “healthier fat.”
She explained that adults have some brown fat, but that it’s mostly present in infants because it helps to keep them warm and produce energy.

Because we know that visceral fat is most harmful to our health, it’s important that we watch our weight, specifically by maintaining a healthy waist size, through regular exercise and diet.
Cederquist says that just like there are different types of fat within the body, foods contain different types of fat too, and some are not as healthy as others.
“Not all fats are equal,” she explained. “They are either saturated or unsaturated— the difference lies in their chemical structure.”

Because we know that visceral fat is most harmful to our health, it’s important that we watch our weight, specifically by maintaining a healthy waist size, through regular exercise and diet.
Cederquist says that just like there are different types of fat within the body, foods contain different types of fat too, and some are not as healthy as others.
“Not all fats are equal,” she explained. “They are either saturated or unsaturated— the difference lies in their chemical structure.”
She suggests limiting your intake of saturated fats because the qualities that qualify them as saturated are what allow them to be deposited in the arteries, which can lead to heart disease and other related complications.

“Unsaturated fats are more heart-healthy and can even bring down cholesterol levels because they are beneficial since they are more usable by your body,” Cederquist said.
To help identify the different types of fats found in certain foods she shared the following examples:
A full-fat latte contains saturated fat; avocados contain monounsaturated fat; and nuts contain polyunsaturated fat.

Cederquist most recommends that you incorporate both mono- and poly-unsaturated fats in your diet.
“These types of healthier fats can be found in forms of real foods like avocados, nuts, and olive oils,” she said. “Some saturated fat from cheese, eggs, lean beef, and chicken is ok to have in your diet, but you still need to be conscious of the amount that is eaten.”
Her final piece of dietary advice: always avoid trans fats and limit your intake of polyunsaturated fats that come from vegetable oils because they are most often found in junk foods.



She suggests limiting your intake of saturated fats because the qualities that qualify them as saturated are what allow them to be deposited in the arteries, which can lead to heart disease and other related complications.

“Unsaturated fats are more heart-healthy and can even bring down cholesterol levels because they are beneficial since they are more usable by your body,” Cederquist said.
To help identify the different types of fats found in certain foods she shared the following examples:
A full-fat latte contains saturated fat; avocados contain monounsaturated fat; and nuts contain polyunsaturated fat.

Cederquist most recommends that you incorporate both mono- and poly-unsaturated fats in your diet.
“These types of healthier fats can be found in forms of real foods like avocados, nuts, and olive oils,” she said. “Some saturated fat from cheese, eggs, lean beef, and chicken is ok to have in your diet, but you still need to be conscious of the amount that is eaten.”

Her final piece of dietary advice: always avoid trans fats and limit your intake of polyunsaturated fats that come from vegetable oils because they are most often found in junk foods.










Source: Provided by The Active Times