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Trans Fat In Meat & Dairy

Trans fats are bad. They may increase one’s risks of heart disease, sudden death, diabetes—and even aggression. Trans fat intake has been associated with overt aggressive behavior, impatience, and irritability.

Trans fats are basically found in only one place in nature: animal fat. The food industry, however, found a way to synthetically create these toxic fats by hardening vegetable oil in a process called hydrogenation, which rearranges their atoms to make them behave more like animal fats. Although most of America’s trans fat intake has traditionally come from processed foods containing partially-hydrogenated oils, a fifth of the trans fats in the American diet used to come from animal products—1.2 grams out of the 5.8 total consumed daily. Now that trans fat labeling has been mandated, however, and places like New York City have banned the use of partially hydrogenated oils, the intake of industrial-produced trans fat is down to about 1.3, so about 50 percent of America’s trans fats come now from animal products.

Which foods naturally have significant amounts of trans fat? According to the official USDA nutrient database, cheese, milk, yogurt, burgers, chicken fat, turkey meat, bologna, and hot dogs contain about 1 to 5 percent trans fats. There are also small amounts of trans fats in non-hydrogenated vegetable oils due to steam deodorization or stripping during the refining process.

Is getting a few percent trans fats a problem, though? The most prestigious scientific body in the United States, the National Academies of Science (NAS), concluded that the only safe intake of trans fats is zero. In their report condemning trans fats, they couldn’t even assign a Tolerable Upper Daily Limit of intake because “any incremental increase in trans fatty acid intake increases coronary heart disease risk.” There may also be no safe intake of dietary cholesterol, which underscores the importance of reducing animal product consumption. See my video Trans Fat, Saturated Fat, and Cholesterol: Tolerable Upper Intake of Zero.

There’s been controversy, though, as to whether the trans fats naturally found in animal products are as bad as the synthetic fats in partially hydrogenated junk food. The latest study supports the notion that trans fat intake, irrespective of source—animal or industrial—increases cardiovascular disease risk, especially, it appears, in women.

“Because trans fats are unavoidable on ordinary, non-vegan diets, getting down to zero percent trans fats would require significant changes in patterns of dietary intake,” reads the NAS report. One of the authors, the Director of Harvard’s Cardiovascular Epidemiology Program, famously explained why—despite this—they didn’t recommend a vegan diet: “We can’t tell people to stop eating all meat and all dairy products,” he said. “Well, we could tell people to become vegetarians,” he added. “If we were truly basing this only on science, we would, but it is a bit extreme.”  Wouldn’t want scientists basing anything on science now would we?! “Nevertheless,” the report concludes, “it is recommended that trans fatty acid consumption be as low as possible while consuming a nutritionally adequate diet.”

Even if you eat vegan, though, there’s a loophole in labeling regulations that allows foods with a trans fats content of less than 0.5 grams per serving to be listed as having—you guessed it—zero grams of trans fat. This labeling is misguiding the public by allowing foods to be labeled as ”trans fat free” when they are, in fact, not. So to avoid all trans fats, avoid meat and dairy, refined oils, and anything that says partially hydrogenated in the ingredients list, regardless of what it says on the Nutrition Facts label.

More on trans fat can be found in my videos Blocking the First Step of Heart Disease and Breast Cancer Survival and Trans Fat.

While unrefined oils such as extra virgin olive should not contain trans fats, to boost the absorption of carotenoids in your salad why not add olives themselves or whole food sources of fat such as nuts or seeds? Other videos on oils include:

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live year-in-review presentations Uprooting the Leading Causes of Death and More Than an Apple a Day.

Related:
Big Food Wants Final Say Over Health Reports
Cholesterol Lowering in a Nut Shell
Why Meat Causes Inflammation

Read more: Health, Diet & Nutrition, Eating for Health, General Health, Heart & Vascular Disease, Videos, , , ,

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Dr. Michael Greger

A founding member of the American College of Lifestyle Medicine, Michael Greger, M.D., is a physician, author, and internationally recognized speaker on nutrition, food safety, and public health issues. Currently Dr. Greger serves as the Director of Public Health and Animal Agriculture at The Humane Society of the United States. Hundreds of his nutrition videos are freely available at NutritionFacts.org.

61 comments

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10:59AM PST on Nov 13, 2013

Thank you for sharing.

9:40PM PDT on Sep 24, 2013

oh please, enough with your bogus, biased crap.

10:14AM PDT on Sep 24, 2013

Who is this bozo and where did he get his medical license?

7:42PM PDT on Sep 22, 2013

The author appears confused. Trans fats occur in plant-derived fats -- as another commenter pointed out, palm oil that's been overprocessed is a prime source. It is the artificial saturation of plant fats ("hydrogenation") that creates trans fats. The saturated fats in animal products are NOT trans fats. And what does the author mean by "basically found"?

5:30PM PDT on Sep 22, 2013

Please watch out for labels on junk food that claim "no trans fats" but are full of palm oil. Palm oil production is the leading cause of deforestation and orangutan deaths in Indonesia, and palm oil is saturated fat and not that good for you anyway!

11:19AM PDT on Sep 22, 2013

Thank you - again!

7:24AM PDT on Sep 22, 2013

If you really want to be paranoid and fall for Greger's peta-funded scare tactics, think on this.....

....don't drink anything made with water either! Your tap water is toxic and contains arsenic and other poisons from the ground, and the residue of all the medications used and excreted by all the people in your city.
Some day, all a man will have to do is take a drink of water to get a dose of viagra...and if he lives in a city of seniors with angina, a dose of nitro-glycerin to power it up! ...that is...if the residual estrogen from all the soy eaters and women on hormonal therapy doesn't just give him breasts and make him like to shop! LOL

2:47AM PDT on Sep 22, 2013

ty

12:18AM PDT on Sep 22, 2013

Good & informative article. Thanks

11:48PM PDT on Sep 21, 2013

Don't eat meat and very little dairy. I do love ice cream but am satisfied with sherbert. I've pretty much given up cheese, except for feta on my salads. I'm looking for an almond cheese that tastes similar to feta, but haven't found it yet.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
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