The Skinny on Trans Fat

We've all heard that trans fat is not good got you, but today I got into researching why.  I am NOT any sort of expert, but I just spent a couple of hours reading about this, so I have a little bit of a handle on what it is, and what it isn't for that matter. The most surprising thing I learned is what trans fat isn't! The term trans fat doesn't ever refer to a saturated fat, like butter or any other animal fat. The term trans fat only refers to fats that are unsaturated. 

In addition to having the unsaturated component, trans fat also poses a basic problem in the human body. This is in regard to cholesterol. We have two types of cholesterol in our bodies, HDL (good/heathy) and LDL (bad/unhealthy). My understanding is that trans fat lowers BOTH types of cholesterol, and we don't want to do that. Obviously, when we give a blood sample, we want a high number for HDLs and low number for LDLs. Further, the unsaturated fats that are NOT classified as trans fats help to raise the HDL number and LOWER the LDL. That means we need to consume an unsaturated fat that works with us, and trans fats ultimately work against us. 

Another thing about those lovely fats is they contain Omegas either 3, 6, or 9. Forget about Omega 9, because our body can create that one on its own. Even though our bodies can't produce Omega 6, most people eat plenty of it, so we probably don't have to worry about that one either. Omega 3 is the one we need to think about, because it is the only one that fights inflammation. Fortunately Omega 3 is in some great foods (salmon, spinach, Brussels sprouts, cauliflower, kale, flax seeds, and eggs for instance), so it's easy to fit into our daily intake. 

What oil should I use?

Oils are a tricky subject. They are fat. Period. I saw a lot of opinion and controversy over the best cooking oils, but it's probably safe to use those unsaturated fats we are told are good for us, like olive, avocado, canola, or flaxseed. These oils have the correct Omegas and zero trans fats too. If at all possible, fats should come from food, and if using a butter type spread, look for something on the package that says no trans fat. In fact, a good rule would be to look for labels with zero trans fat.