This Is Why FDA Is Banning Trans Fats

3 minute read
By Alexandra Sifferlin

On Tuesday U.S. officials announced that they are moving forward with a ban on artificial trans fat in the food supply. Over the next three years, food manufacturers must remove the primary source of artificial trans fat—partially hydrogenated oils (PHOs)—from their products. Here’s what you should know.

What is trans fat?
Trans fat is the byproduct of PHOs, and it’s created through a process called hydrogenation. Under certain conditions, sending hydrogen through oil can cause the oils to change in thickness and saturation and even become solids. This can give foods a certain taste and texture and it can up the shelf life of processed food.

Why is it bad for me?
Trans fat is linked to heart disease. This kind of fat has been shown to raise bad cholesterol and lower good cholesterol—which can increase risk of heart problems and even type-2 diabetes. Trans fat builds up plaque in arteries, which could eventually lead to heart attack. A 2014 study also suggested that eating a lot of trans fat could be linked to memory issues. In 2013, the FDA determined that PHOs do not meet their distinction of “generally recognized as safe” for human consumption.

What type of foods have trans fat?
Processed foods like baked and frozen products are most likely to contain trans fat. According to the FDA, here are some foods that commonly contain it:

  • crackers, cookies, cakes, frozen pies and other baked goods
  • snack foods like microwave popcorn
  • coffee creamers
  • refrigerated dough products like biscuits and cinnamon rolls
  • ready-to-use frostings

    • How much trans fat are we consuming?
    The FDA says that between 2003 to 2012 the agency estimates that trans fat consumption has declined by about 78%. One recent March report found that 37% of foods in grocery stores may contain trans fat. Food companies are currently allowed to say they have zero trans fat, and label the product as such, if they contain less than 0.5 grams per serving. Many experts say trans fats are unsafe even at that level.

    Will trans fat be completely eliminated?
    Not entirely. Trans fat occurs naturally in meat and dairy products and may be produced at very low levels in some oils during manufacturing. Since 2006, the FDA has required that trans fat be listed on nutrition labels, so you can see if your snacks contain it.

    Will the taste of food change?
    Not in a way that you’re likely to notice. There are lots of alternative fatty products that can be used as replacements. Companies have known for a long time that the FDA was likely heading in this direction, and they still have three more years until the final deadline. That means they have time to change and refine their products without trans fat. Also, many companies have already started the process, with many eliminating the fat altogether. Other local governments, like New York City for example, banned artificial trans fat a long time ago in restaurants.

    QUIZ: Should You Eat This or That?

    Which is better for you: A 1/2 cup of ice cream or 3 scoops of sorbet?
    Which is better for you: Half cup of ice cream or 3 scoops of sorbet?Getty Images (4)
    Answer: A 1/2 cup of ice cream
    Answer: A half cup of ice cream If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat.Getty Images (5); Gif by Mia Tramz for TIME
    Which is better for you: Real butter or spray on fake butter?
    Which is better for you: Real butter or spray on fake butter?Getty Images; Tara Johnson for TIME
    Answer: Butter
    Answer: Butter Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients.Getty Images (1); Gif by Mia Tramz for TIME
    Which is better for you: A sirloin burger or a turkey burger?
    Which is better for you: A turkey burger or a sirloin burger?Getty Images (2)
    Answer: Sirloin burger Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings.Getty Images (1); Gif by Mia Tramz for TIME
    Which is better for you: Almonds or pretzels?
    Which is better for you: Almonds or pretzels?Getty Images (2)
    Answer: Almonds
    Answer: Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content.Getty Images (1); Gif by Mia Tramz for TIME
    Which is better for you: Eggs or Special K?
    Which is better for you: Special K or eggs?AP; Getty Images
    Answer: Eggs
    Answer: Eggs In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast. Getty Images (1); Gif by Mia Tramz for TIME
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    Which is better for you: Fat free salad dressing or regular salad dressing?Tara Johnson for TIME
    Answer: Regular salad dressing
    Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt.Tara Johnson for TIME (5); Gif by Mia Tramz for TIME
    Which is better for you: A low fat cookie or dark chocolate?
    Which is better for you: A low fat cookie or dark chocolate?Getty Images (2)
    Answer: Dark chocolate “People tend to believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies may be lower in fat, but higher in other ingredients like sugar. Try a nice piece of dark chocolate for those antioxidants.
    Answer: Dark chocolate “People believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies tend to be high in carbs, sugar and fake sugar. Try a nice piece of antioxidant-rich dark chocolate instead.Getty Images (2); Gif by Mia Tramz for TIME
    Which is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt?
    Which is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt?Tara Johnson for TIME
    Answer: Low fat Greek Yogurt
    Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein.Tara Johnson for TIME (2); Gif by Mia Tramz for TIME

    Read next: The FDA Finally Caught Up to Science on Trans Fats

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