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August 17, 2010 | Comments: 0

Trans Fats: Natural Versus Artificial

Artificial trans fats—used in margarines, baked goods, and other processed foods—have known health risks. But what about the trans fats found naturally in small amounts in the fat of dairy and meat products? Are they a risk, too?

Trans fats are created by adding hydrogen molecules to unsaturated fats (vegetable oils) to make them more solid and stable, a process called partial hydrogenation. But some trans fats are also formed naturally by bacteria in the stomachs of cows, sheep, and other ruminant animals. About 20% of the trans fats we eat is natural.  

Preliminary research suggests that natural trans fats have different effects in the body than artificial ones. Artificial trans fats raise total and LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol, thus increasing the risk of heart disease. In contrast, a few population studies suggest that natural trans fats, at normal dietary levels, have a neutral effect on heart health and may even be 
protective. Two short studies in the American Journal of Clinical Nutrition found that natural trans fats—even at levels higher than the average diet—did not adversely affect cholesterol. Both studies were funded by the dairy industry, which has a vested interest in showing that these fats are safe.

Take-home message: Avoid artificial trans fats in processed foods as much as possible. But don’t worry about natural trans fats. The amounts are so low that they don’t even show up on nutrition labels. Of more concern are the saturated fats that accompany them—a good reason to eat low-fat or nonfat dairy foods and lean meats.

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