Trans fat: why intake should be minimized


Artificial trans fats came into fashion in the 1950s, as partial hydrogenation was manufacturing’s solution to reducing animal and tropical fats. The trans fat molecule has a characteristic bend that allows tight packing, resulting in a higher melting point that is beneficial for stability, texture, and mouth-feel of many commercial products. Today, based on early work by Mensink and Katan1 and more recent analyses by Mozaffarian et al2 and others,3-5 we know that trans fat consumption confers significant risks to the body.


Where it’s found
  • Commercially prepared baked foods
    (eg, crackers, cookies, cakes)
  • Fried foods (eg, french fries, doughnuts)
  • Processed foods made with partially hydrogenated vegetable oils
  • Shortening and most margarines also have high amounts
  • Small amounts (1% to 8%) of naturally occurring trans fats are found in dairy, meat, and other ruminant-based foods
Effects on the body
  • Increases LDL, reduces HDL cholesterol1
  • Substantial CHD risk occurs at low levels (1% to 3% of energy intake)2
  • 1 gram of trans fat confers up to 15x the risk of CHD as 1 gram of saturated fat5
  • A 2% increase in consumption confers a 23% increase in cardiovascular risk2
ADA recommended daily intake

"Foods containing industrially derived TFA [trans fatty acids] should be minimized....TFA replacement strategies [should] not result in a higher TFA and SFA."3


Conclusions from the literature

Trans fat created from commercial food processing and manufacturing serves no biologic purpose,2-4 and can be virtually eliminated from the food chain, as seen in Denmark.6,7 Counseling clients is key, because it is easy to quickly add small amounts of trans fats, even in foods labeled "0g."


Click here to read the medical literature

References: 1. Mensink RP, Katan MB. Effect of dietary trans fatty acids on high-density and low-density lipoprotein cholesterol levels in healthy subjects. N Engl J Med. 1990;323:439–445. 2. Mozaffarian D, Katan B, Ascherio A, et al. Trans fatty acids and cardiovascular disease. N Engl J Med. 2006;354:1601–1613. 3. Position of the American Dietetic Association and Dietitians of Canada. Dietary fatty acids. J Am Diet Assoc. 2007;107:1599–1611. 4. Eckel RH, Borra S, Lichtenstein AH, Yin-Piazza SY. Understanding the complexity of trans fatty acid reduction in the American diet: American Heart Association Trans Fat Conference 2006: report of the Trans Fat Conference Planning Group. Circulation. 2008;115:2231–2246. 5. Hu F, Stampfer M, Manson J, et al. Dietary fat intake and the risk of coronary heart disease. N Eng J Med. 1997;337:1491–1499. 6. Leth T, Jensen HG, Mikkelsen AA, Bysted A. The effect of the regulation on trans fatty acid content in Danish food. Atheroscler Suppl. 2006;7(2):53–56. 7. Stender S, Astrup A, Dyerberg J. Ruminant and industrially produced trans fatty acids: health aspects. Food Nutr Res. 2008;52 doi: 10.3402/fnr.v52i0.1651. Epub 2008 Mar 12. Accessed January 2, 2009.