What is hydrogenated fat?
Food factories create hydrogenated fat by cooking liquid vegetable oils (usually soybean) at very high temperatures and pressures. Machines pump hydrogen into this brew, along with a metal catalyst- often nickel (which always make me wonder about the frequency of nickel skin allergy…) This process is used to make oil more solid, provide longer shelf-life in baked products, provide longer fry-life for cooking oils, and provide a certain kind of texture or “mouth-feel” to foods. Partially hydrogenated fat is a liquid used in restaurant fryers across this great nation. Fully hydrogenated fat is used in thousands of packaged foods.
What is wrong with hydrogenated fat?
Our bodies do not readily recognize these artificially saturated fat molecules. Thus, they are difficult to digest and can linger in the body for a long time. This can cause weight gain and digestive troubles. Hydrogenated fats are high in trans-fatty acids. Trans-fatty acids increase bad cholesterol and decrease good cholesterol. Next stop? Heart Attack City.
When hydrogenated fats break down in the body, prostaglandins are released. They are central to inflammation in the body (and why ibuprofen, which blocks prostaglandin synthesis, is such a great anti-inflammatory). Higher inflammation? Hello Heart Attack City!
Why do food manufacturers use hydrogenated oil?
- Cost: Hydrogenated oils are cheaper than butter or coconut oil, the two most likely replacements.
- Shelf life: Fully hydrogenated products will not go rancid for a very long time.
Where are hydrogenated fats found?
EVERYWHERE! Groceries, restaurants, and your very own kitchen.
100% Hydrogenated fat:
- stick margarine
- vegetable shortening
Nearly 100% hydrogenated fat:
- tub margarine
- Non-dairy whipped dessert toppings and cake frostings
- Coffee creamers (you know the ones…delicious, sweet, ubiquitous. They’re also full of hydrogenated fat and high fructose corn syrup).
Usually Contains Hydrogenated Fat:
- cookies
- pop-tarts
- cakes
- crackers
- ice cream
- candy
- breakfast cereal
- granola bars
- peanut butter
- dips or spreads
- chips and snack foods
- fried fast foods
- frozen potatoes
- frozen waffles
What are some hints that a product might contain hydrogenated fats?
Packaged products containing hydrogenated fat tend to be solid, not liquid. The following words are tip-offs:
- chewy
- creamy
- lite
- no animal fat
- no cholesterol
What about fast food? Does it have hydrogenated fats?
Fast food is loaded with hydrogenated fats. Hamburger and hot dog buns all have it. Below is a list of the worst offenders; keep in mind that the American Heart Association recommends NO MORE than 2 grams of trans fat daily.
- White Castle Homestyle Onion Rings Sack: 30 grams
- KFC Chicken Pot Pie: 14 grams
- Burger King Medium Hash Browns: 13 grams
- White Castle Chicken Rings (20): 13 grams
- Jack in the Box Large Fish & Chips: 12 grams
- Dairy Queen Chicken 6 piece Strip: 12 grams
- Burger King Medium Hash Browns: 9 grams
- McDonald’s Large French Fries: 8 grams
Good news, though. Some food chains are eliminating trans fats! Papa John’s and Dunkin’ Donuts boast trans fat free foods. Subway and Wendy’s are nearly trans fat free.
What to do, what to do?
Be aware that hydrogenated fats are dangerous and keep your eyes open for them when you’re shopping for your family. Don’t cook with them at home. Instead, use small amounts of butter for baking and appropriate natural oils for frying (a full blog on cooking oils next week). Make a conscious decision to eat foods the way that nature intended. Anything with an expiration date nearing the next millennium can’t possibly be safe to consume.
