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| Trans Fat |
| Adapted from
HPB Online (www.hpb.gov.sg) |
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Trans fat is a type of fat formed during the hydrogenation
process of liquid oils. This process hardens oils for
production of fats such as shortening and hard margarine.
As a result of hydrogenation, oils become semi-solid and
more stable at room temperature.
Trans fat is also produced by the normal action of bacteria
in the stomach of cows and sheep. Hence, low levels of
trans fat occur naturally in dairy products, beef, lamb
and mutton. Vegetable oils contain very small amounts
of trans fat, which is formed during the refining process.
The main sources of trans fat in our diet are pastries,
cakes, cookies, biscuits, commercially deep-fried foods
as well as products containing vegetable shortening and
hydrogenated or partially hydrogenated oils. These foods
are often sources of saturated fat as well.
Most eating establishments in Singapore, such as hawker
centres, food courts and restaurants use primarily palm
oil, which does not undergo the hydrogenation process.
Trans fat behaves like saturated fat in the body, raising
low-density lipoprotein (LDL or “bad” cholesterol)
that increases your risk of coronary heart disease. In
addition to raising “bad” cholesterol, trans
fat also reduces the blood levels of high-density lipoprotein
(HDL or “good” cholesterol), which protects
against heart disease. It is advisable to choose foods
low in both saturated and trans fats for a healthy diet.
You should keep trans fat intake to a minimum. As a guide,
less than 2 grams of trans fat should be consumed in the
daily diet. For saturated fat, limit your intake to no
more than 20 grams per day.
WHAT CAN I DO TO REDUCE TRANS AND SATURATED FATS IN MY
DIET?
| Read the ingredient
list to identify products that contain hydrogenated
or partially hydrogenated oils and vegetable shortening,
as they are high in saturated and trans fats. Choose
these products less often. |
| Choose soft margarine over hard
margarine/butter because the combined amount of
saturated and trans fats is lower. |
| Replace saturated and trans
fats in your diet with mono- and polyunsaturated
fats. These fats do not raise LDL (or “bad”)
cholesterol levels and have health benefits when
consumed in moderation. Sources of monounsaturated
fats include olive, canola and peanut oils. Sources
of polyunsaturated fats include soybean, corn and
sunfl ower oils. |
| Choose reduced fat dairy products,
lean meats, fish and skinless poultry as these are
lower in saturated fat. Fish such as salmon, mackerel,
sardines and tuna are rich in omega-3 fat, a type
of polyunsaturated fat. |
| Replace meat in dishes with
tofu, peas and lentils on some days. |
For more information, visit HPB Online at www.hpb.gov.sg.
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By Health
Promotion Board
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