|  |  |  |
|--|--|--|

FDA Home Page | Search   FDA Site | FDA A-Z Index | Contact   FDA

| FDA           Consumer magazineSeptember-October 2003 Issue          Pub No. FDA04-1329C | This article originally appeared in the September-October           2003*FDA Consumer* and contains revisions made in September 2003           and May 2004. |
|------------------------------------------------------------------------------------------|--------------------------------------------------------------------------------------------------------------------------------------------------------------|

| Email       this Page      To a Friend |  |
|----------------------------------------|--|

 

# Revealing *Trans* Fats

Scientific evidence shows that consumption of saturated fat, *trans*   fat, and dietary cholesterol raises low-density lipoprotein (LDL), or "bad"   cholesterol, levels, which increases the risk of coronary heart disease (CHD).   According to the National Heart, Lung, and Blood Institute of the National Institutes   of Health, more than 12.5 million Americans have CHD, and more than 500,000   die each year. That makes CHD one of the leading causes of death in the United   States.

 The Food and Drug Administration has required that saturated fat and dietary   cholesterol be listed on food labels since 1993. Starting Jan. 1, 2006, listing   of *trans* fat will be required as well. With *trans* fat added   to the Nutrition Facts panel, you will know for the first time how much of all   three--saturated fat, *trans* fat, and cholesterol--are in the foods   you choose. Identifying saturated fat, *trans* fat, and cholesterol on   the food label gives you information you need to make food choices that help   reduce the risk of CHD. This revised label will be of particular interest to   people concerned about high blood cholesterol and heart disease.

 However, everyone should be aware of the risk posed by consuming too much   saturated fat, *trans* fat, and cholesterol. But what is *trans* fat, and how can   you limit the amount of this fat in your diet?

### What is *Trans* Fat?

 Basically, *trans* fat is made when manufacturers add hydrogen to vegetable   oil--a process called hydrogenation. Hydrogenation increases the shelf   life and flavor stability of foods containing these fats.

*Trans* fat can be found in vegetable shortenings, some margarines, crackers,   cookies, snack foods, and other foods made with or fried in partially hydrogenated   oils. Unlike other fats, the majority of *trans* fat is formed when food manufacturers   turn liquid oils into solid fats like shortening and hard margarine. A small   amount of *trans* fat is found naturally, primarily in dairy products, some meat,   and other animal-based foods.

*Trans* fat, like saturated fat and dietary cholesterol, raises the LDL cholesterol   that increases your risk for CHD. Americans consume on average 4 to 5 times   as much saturated fat as *trans* fat in their diets.

 Although saturated fat is the main dietary culprit that raises LDL, *trans*   fat and dietary cholesterol also contribute significantly.

### Are All Fats the Same?

 Simply put: No. Fat is a major source of energy for the body and aids in the   absorption of vitamins A, D, E, and K and carotenoids. Both animal- and plant-derived   food products contain fat, and when eaten in moderation, fat is important for   proper growth, development, and maintenance of good health. As a food ingredient,   fat provides taste, consistency, and stability and helps you feel full. In addition,   parents should be aware that fats are an especially important source of calories   and nutrients for infants and toddlers (up to 2 years of age), who have the   highest energy needs per unit of body weight of any age group.

 While unsaturated fats (monounsaturated and polyunsaturated) are beneficial   when consumed in moderation, saturated and *trans* fats are not. Saturated   fat and *trans* fat raise LDL cholesterol levels in the blood. Dietary   cholesterol also contributes to heart disease. Therefore, it is advisable to   choose foods low in saturated fat, *trans* fat, and cholesterol as part   of a healthful diet.

### What Can You Do About Saturated Fat, *Trans* Fat, and Cholesterol?

 When comparing foods, look at the Nutrition Facts panel, and choose the food   with the lower amounts of saturated fat, *trans* fat, and cholesterol. Health   experts recommend that you keep your intake of saturated fat, *trans* fat, and   cholesterol as low as possible while consuming a nutritionally adequate diet.   However, these experts recognize that eliminating these three components entirely   from your diet is not practical because they are unavoidable in ordinary diets.

### Where Can You Find *Trans* Fat on the Food Label?

 Although some food products already have *trans* fat on the label, food manufacturers   have until January 2006 to list it on all their products.

 You will find *trans* fat listed on the Nutrition Facts panel directly under   the line for saturated fat.

### How Do Your Choices Stack Up?

 With the addition of *trans* fat to the Nutrition Facts panel, you   can review your food choices and see how they stack up. The following table   illustrates total fat, saturated fat, *trans* fat, and cholesterol content   per serving for selected food products.

| Product                                                                                                                                                                                                                                                                                                                                                                                                                                                   | Common Serving Size       | Total Fat g | Sat. Fat g | %DV for Sat. Fat | Trans Fat g | Combined Sat. & *Trans* Fat g | Chol. mg | %DV for Chol. |
|-----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|---------------------------|-------------|------------|------------------|-------------|-----------------------------------|----------|---------------|
| French Fried Potatoes± (Fast Food)                                                                                                                                                                                                                                                                                                                                                                                                                 | Medium         (147 g)    | 27          | 7          | 35%              | 8           | 15                                | 0        | 0%            |
| Butter**                                                                                                                                                                                                                                                                                                                                                                                                                                                  | 1 tbsp                    | 11          | 7          | 35%              | 0           | 7                                 | 30       | 10%           |
| Margarine, stick†                                                                                                                                                                                                                                                                                                                                                                                                                                   | 1 tbsp                    | 11          | 2          | 10%              | 3           | 5                                 | 0        | 0%            |
| Margarine, tub†                                                                                                                                                                                                                                                                                                                                                                                                                                     | 1 tbsp                    | 7           | 1          | 5%               | 0.5         | 1.5                               | 0        | 0%            |
| Mayonnaise††(Soybean Oil)                                                                                                                                                                                                                                                                                                                                                                                                                     | 1 tbsp                    | 11          | 1.5        | 8%               | 0           | 1.5                               | 5        | 2%            |
| Shortening±                                                                                                                                                                                                                                                                                                                                                                                                                                        | 1 tbsp                    | 13          | 3.5        | 18%              | 4           | 7.5                               | 0        | 0%            |
| Potato Chips±                                                                                                                                                                                                                                                                                                                                                                                                                                      | Small bag        (42.5 g) | 11          | 2          | 10%              | 3           | 5                                 | 0        | 0%            |
| Milk, whole±                                                                                                                                                                                                                                                                                                                                                                                                                                       | 1 cup                     | 7           | 4.5        | 23%              | 0           | 4.5                               | 35       | 12%           |
| Milk, skim†                                                                                                                                                                                                                                                                                                                                                                                                                                         | 1 cup                     | 0           | 0          | 0%               | 0           | 0                                 | 5        | 2%            |
| Doughnut±                                                                                                                                                                                                                                                                                                                                                                                                                                          | 1                         | 18          | 4.5        | 23%              | 5           | 9.5                               | 25       | 8%            |
| Cookies± (Cream Filled)                                                                                                                                                                                                                                                                                                                                                                                                                            | 3        (30 g)           | 6           | 1          | 5%               | 2           | 3                                 | 0        | 0%            |
| Candy Bar±                                                                                                                                                                                                                                                                                                                                                                                                                                         | 1        (40 g)           | 10          | 4          | 20%              | 3           | 7                                 | <5    | 1%            |
| Cake, pound±                                                                                                                                                                                                                                                                                                                                                                                                                                       | 1 slice        (80 g)     | 16          | 3.5        | 18%              | 4.5         | 8                                 | 0        | 0%            |
| *Nutrient values rounded based on FDA's nutrition labeling         regulations.         ** Butter values from FDA Table of *Trans* Values, 1/30/95.        †  Values derived from 2002 USDA National Nutrient         Database for Standard Reference, Release 15.        †† Prerelease values derived from 2003 USDA National Nutrient         Database for Standard Reference, Release 16.**±**1995 USDA Composition Data.**** |

 Don't assume similar products are the same. Be sure to check the Nutrition   Facts panel because even similar foods can vary in calories, ingredients, nutrients,   and the size and number of servings in a package. Even if you continue to buy   the same brand of a product, check the Nutrition Facts panel frequently because   ingredients can change at any time.

### How Can You Use the Label to Make Heart-Healthy Food Choices?

 The Nutrition Facts panel can help you choose foods lower in saturated fat,   *trans* fat, and cholesterol. Compare similar foods and choose the food with the   lower combined saturated and *trans* fats and the lower amount of cholesterol.

 Although the updated Nutrition Facts panel will list the amount of *trans* fat   in a product, it will not show a Percent Daily Value (%DV). While scientific   reports have confirmed the relationship between *trans* fat and an increased risk   of CHD, none has provided a reference value for *trans* fat or any other information   that the FDA believes is sufficient to establish a Daily Reference Value or   a %DV.

 There is, however, a %DV shown for saturated fat and cholesterol. To choose   foods low in saturated fat and cholesterol, use the general rule of thumb that   5 percent of the Daily Value or less is low and 20 percent or more is high.

You can also use the %DV to make dietary trade-offs with other foods throughout   the day. You don't have to give up a favorite food to eat a healthy diet. When   a food you like is high in saturated fat or cholesterol, balance it with foods   that are low in saturated fat and cholesterol at other times of the day.

### Do Dietary Supplements Contain *Trans* Fat?

 Would it surprise you to know that some dietary supplements contain *trans*   fat from partially hydrogenated vegetable oil as well as saturated fat or cholesterol?   It's true. As a result of the FDA's new label requirement, if a   dietary supplement contains a reportable amount of *trans* or saturated fat, which   is 0.5 gram or more, dietary supplement manufacturers must list the amounts   on the Supplement Facts panel. Some dietary supplements that may contain saturated   fat, *trans* fat, and cholesterol include energy and nutrition bars.

### Fat Tips

 Here are some practical tips you can use every day to keep your consumption   of saturated fat, *trans* fat, and cholesterol low while consuming a nutritionally   adequate diet.

-  Check the Nutrition Facts panel to compare foods because the serving sizes     are generally consistent in similar types of foods. Choose foods lower in     saturated fat,  trans  fat, and cholesterol. For saturated fat and     cholesterol, keep in mind that 5 percent of the daily value (%DV) or less     is low and 20 percent or more is high. (There is no %DV for  trans      fat.)
- Choose alternative fats. Replace saturated and  trans  fats in your     diet with monounsaturated and polyunsaturated fats. These fats do not raise     LDL cholesterol levels and have health benefits when eaten in moderation.     Sources of monounsaturated fats include olive and canola oils.
- Sources of polyunsaturated fats include soybean oil, corn oil, sunflower     oil and foods like nuts and fish.
-  Choose vegetable oils (except coconut and palm kernel oils) and soft margarines     (liquid, tub, or spray) more often because the amounts of saturated fat,  trans      fat, and cholesterol are lower than the amounts in solid shortenings, hard     margarines, and animal fats, including butter.
-  Consider fish. Most fish are lower in saturated fat than meat. Some fish,     such as mackerel, sardines, and salmon, contain omega-3 fatty acids, which     are being studied to determine if they offer protection against heart disease.
- Choose lean meats, such as poultry without the skin and not fried and lean     beef and pork, not fried, with visible fat trimmed.
-  Ask before you order when eating out. A good tip to remember is to ask     which fats are being used in the preparation of your food when eating or ordering     out.
-  Watch calories. Don't be fooled! Fats are high in calories. All sources     of fat contain 9 calories per gram, making fat the most concentrated source     of calories. By comparison, carbohydrates and protein have only 4 calories     per gram.

 To keep your intake of saturated fat, *trans* fat, and cholesterol low:

-  Look at the Nutrition Facts panel when comparing products. Choose foods     low in the combined amount of saturated fat and  trans  fat and low in cholesterol     as part of a nutritionally adequate diet.
-  Substitute alternative fats that are higher in mono- and polyunsaturated     fats like olive oil, canola oil, soybean oil, corn oil, and sunflower oil.

## Highlights of the Final Rule on *Trans* Fat 

-  Manufacturers of conventional foods and some dietary supplements will be     required to list  trans  fat on a separate line, immediately under saturated     fat on the nutrition label.
-  Food manufacturers have until Jan. 1, 2006, to list  trans  fat on the nutrition     label. The phase-in period minimizes the need for multiple labeling changes,     allows small businesses to use current label inventories, and provides economic     savings.
-  FDA's regulatory chemical definition for  trans  fatty acids is     all unsaturated fatty acids that contain one or more isolated (i.e., nonconjugated)     double bonds in a  trans  configuration. Under the agency's definition,     conjugated linoleic acid would be excluded from the definition of  trans      fat.
-  Dietary supplement manufacturers must also list  trans  fat on the Supplement     Facts panel when their products contain reportable amounts (0.5 gram or more)     of  trans  fat. Examples of dietary supplements with  trans  fat are energy and     nutrition bars.

## For More Information

 Questions and Answers on the *Trans* Fat Final Rule www.cfsan.fda.gov/~dms/qatrans2.html

Backgrounderwww.fda.gov/oc/initiatives/transfat/backgrounder.html

Guidance on How to Understand and Use the Nutrition Facts Panel on Food Labelswww.cfsan.fda.gov/~dms/foodlab.html

Quiz -- Test Your Food Label Knowledgewww.cfsan.fda.gov/~dms/flquiz1.html

Federal Register Final Rule: *Trans* Fatty Acids in Nutrition Labeling,   Nutrient Content Claims, and Health Claimswww.cfsan.fda.gov/~lrd/fr03711a.html

Advance Notice of Proposed Rulemaking to solicit information on *trans* fat nutrient   and health claimswww.cfsan.fda.gov/~lrd/fr03711b.html

"What's New on the Nutrition Facts Label? *Trans* Fat Now Listed   with Saturated Fat and Cholesterol."www.cfsan.fda.gov/~dms/lab-cat.html#transfat

##  Major Food Sources of *Trans* Fat for American Adults  (Average Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories)

FDA Home Page | Search   FDA Site | FDA A-Z Index | Contact   FDA | Privacy | Accessibility

FDA Office of Public AffairsFDA Consumer magazine