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Trans Fat Facts and Fiction

Not all fats are alike. Some are needed for good for your health. Other fats such as trans fats should not be part of a health diet. Most trans fats--also called trans fatty acids--are found in processed food. But some are found naturally in meat and dairy products.

1. Most of the trans fats used is made during a process called partial hydrogenation. What does it do?

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Hydrogenation changes liquid oil to solid. This is done by adding hydrogen. This process is done to make stick margarines in sticks and spreads. That's why margarines in stick form have a lot of trans fats. Rule of thumb: Softer is better. Use healthier canola oil or olive oil for cooking when possible. Look for processed foods that have no partially hydrogenated oils. Use tub margarine instead of butter, but choose a margarine that lists liquid vegetable oil as the first ingredient. It should have no more than 2 grams of saturated fat per serving.

A. Changes liquid oil to solid B. Changes solid oil to liquid C. Combines saturated and unsaturated fats

2. You might find trans fats in:

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In 2020, the FDA banned trans fats, or partially hydrogenated oils, from being added to foods. Trans fats were most often seen in foods made with partially hydrogenated oils, such as margarine, vegetable shortening, pastries, and fried foods. Some meat and dairy products naturally have small amounts, too.

A. Vegetable oil and pastries B. Doughnuts and french fries C. Margarine D. All of the above

3. Your best daily dose of trans fat is:

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The best daily intake is none at all. Trans fats have no health benefits. You should eat a little as possible. Nutrition labels are required by the FDA to state if the food has more than 0.5 grams of trans fats per serving.

A. 20 grams B. 10 milligrams C. None

4. Trans fats can lead to heart disease because:

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Although saturated fats can lead to heart attacks, trans fats are worse. They lower the level of HDL ("good") cholesterol in your body. And they raise the level of LDL ("bad") cholesterol. The Academy of Nutrition and Dietetics advises using margarines that have no trans fat.

A. They cause obesity B. They raise the level of LDL ("bad") cholesterol in the blood C. They make the lungs work harder

5. The FDA requires that:

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Food labels must list the amount of trans fat per serving. They also must list the amount of saturated fat and cholesterol. Keep in mind that a food label can read "0 grams" of trans fat if each serving has less than 0.5 grams. Some foods may have trans fats, but the small amount per serving means the label can say they have none.

A. Food labels list the amount of trans fat per serving B. Food labels list trans fats under saturated fat content C. Both

6. The best way to avoid trans fats is:

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The FDA has taken steps to remove trans fats in processed foods. It now requires that food makers not add partially hydrogenated oils to foods.

A. Eat a high-sugar diet B. Eat fewer processed foods C. Cut back on the amount of calories you eat

Your score was:

Online Medical Reviewer: Dansinger, Michael MD
Online Medical Reviewer: Poulson, Brittany, MDA RDN CD CDE
Online Medical Reviewer: Wojcik, Stacey, MBS, BSN, RN

Date Last Reviewed: 5/1/2023

© 2000-2024 The StayWell Company, LLC. All rights reserved. This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.

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