Trans Fatty Acid Facts
Recent studies on the potential cholesterol-raising effects of trans fatty acids have called attention to the benefits versus risks of choosing certain foods over others. For example, stick margarines are known to contribute more trans fatty acids than non-hydrogenated oils or other fats. This has raised public concern about the use of margarine and whether other options, including butter, might be a better choice.
Here are some facts:
• Because butter is rich in both saturated fat and cholesterol, it is potentially a highly atherogenic food (causes the arteries to be blocked). Most margarines are made from vegetable oils and provide no dietary cholesterol.
• The more liquid the margarine, i.e., tub or liquid forms, the less hydrogenated it is and the less trans fatty acids it contains. Therefore, margarine is still a preferable substitute for butter and soft margarines are better than hard ones.
• The American Heart Association recommends that consumers shop for margarine with no more than 2 grams of saturated fat per tablespoon and with liquid vegetable oil as the first ingredient. They should choose soft margarines over stick forms to limit their intake of cholesterol-raising trans fatty acids. Diet or lite margarine has less fat, hence, trans fatty acids, than regular margarine and is a preferable choice.
The committee again strongly advises that healthy Americans over the age of 2 adjust their total fat intake to appropriately meet their caloric needs. People who are overweight or obese should restrict their total fat intake to no more than 30 percent of total calories. Monounsaturated fats such as olive and canola oil, and polyunsaturated fats such as corn and safflower oil are preferable to saturated fats.
