Family, Consumer Sciences, Nutrition

Is What You Are Eating Really Trans Fat Free? -- Perryman nutrition column

By Shirley Perryman, M.S., R.D.
Department of Food Science and Human Nutrition
Colorado State University
Extension Specialist


A friend was pleased to tell me recently she carefully reads food labels to avoid trans fat. She accurately explained to me that trans fat raises the LDL - "bad" - cholesterol and lowers the HDL - "good" -cholesterol (her husband had heart surgery a year ago). When I asked her how she knew if a food was trans-fat-free, she pointed to the "Zero Trans Fat" label on the package. She had the right idea but she shouldn't stop there.

Beginning January 1, 2006, the Food and Drug Administration required that trans fat has to be listed on the nutrition facts label. Often food manufacturers post "Zero Trans Fat" on the front of the package and many consumers think that eliminates any guess work about the presence of trans fat. It's a great selling tactic unless you're an informed consumer. Take it a step farther, drop your line of vision below the Nutrition Facts label to the list of ingredients, and search for the words: partially hydrogenated fat. If the nutrition facts label above declares zero trans fat, by law the product must contain less than 0.5 grams of trans fat per serving.

Is that a problem? It could be if you consume multiple servings and you're committed to consuming as little trans fat as possible for good heart health. On one hand it's a guessing game. There could be just a smidge of trans fat per serving or nearly 0.5 grams of partially hydrogenated oil if it's listed as an ingredient. All those fractions can add up to a lot depending on how much you eat.