N185
How to Avoid Partially Hydrogenated Fats
The only way to cut back or eliminate partially hydrogenated fats (the source of trans fats) from your diet is to read the label of virtually every processed food you buy. The list below is a guide to choices in your supermarket. Scan through the list of ingredients and if it contains the words "partially hydrogenated", put it back on the shelf.
It's much harder when you eat out, because you have no way to tell what's going on in the kitchen. Fast food restaurants and chains use a lot of pre-prepared (read "frozen") foods that they re-heat for you. These are usually loaded with partially hydrogenated fats. You're safer at restaurants that prepare your food from scratch. Asian restaurants are good bets: they may not be low-fat, but they use oils, not margarine or shortening. Most French or continental restaurants (read "expensive") use huge amounts of butter, better than trans fats but not great if you're trying to lose weight or control cholesterol. Italian, Greek, Spanish and other Mediterranean restaurants tend to use olive oil.
Foods Almost Always Made With Partially Hydrogenated Oils
(Check the list of ingredients!)
Cake mixes, biscuit, pancake and cornbread mixes, frostings
Cakes, cookies, muffins, pies, donuts
Crackers
Peanut butter (except fresh-ground)
Frozen entrees and meals
Frozen bakery products, toaster pastries, waffles, pancakes
Most prepared frozen meats and fish (such as fish sticks)
French fries
Whipped toppings
Margarines, shortening
Instant mashed potatoes
Taco shells
Cocoa mix
Microwave popcorn
Many Brands of these Foods are Made with Partially Hydrogenated Oils
(Check the list of ingredients!)
Breakfast cereals (see Report #N180)
Corn chips, potato chips
Frozen pizza, frozen burritos, most frozen snack foods
Low-fat ice creams
Noodle soup cups
Bread
Pasta mixes
Sauce mixes
Foods that usually do not contain Partially Hydrogenated Oils
(This is not a list of "good" or recommended foods – some are full of sugar, white flour, or saturated fats. It's just a list of types of foods that usually are not made with Partially Hydrogenated Oils.)
All fruits and vegetables
Dairy products, including cheese and ice cream
Meat, poultry, fish
Sugar, flour
Spices, condiments, pickles, salad dressings and mayonnaise
Jams and jellies
Beans, grains, nuts and seeds
Plain popcorn (not microwave)
Pretzels, rice crackers
Candies and chocolate (except cocoa mixes)
Cooking oils
Most soups and instant soups (except noodle soup cups)
Coffee, tea, soft drinks, juices
Frozen fruits & vegetables
Canned fruits & vegetables
Checked 8/9/05