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Diets High in Trans Fat May Lead to Disease and Death

By J. M. Yarlott

People who regularly eat foods high in Trans Fat risk having diseases such as high cholesterol, type II diabetes mellitus, Alzheimer's disease, Infertility, Liver dysfunction, and some cancers (Prostate, breast) (3). Most of the daily Trans Fat intake comes from foods fried in partially hydrogenated oil. The DRI recommendation for Trans Fat is "As low as possible while consuming a nutritionally adequate diet" (1). The AHA recommends that the Trans Fat calories should be limited to a maximum of 1% of the daily calories. Thus in a 2,000 KCAL daily diet the Trans Fat should not exceed 20 calories which equates to 2.2 Grams. In Denmark, the limit for Trans Fat in people's diets is 2% of total fat. In the US, the DRI for total fats for adults is 20-35% of the daily calories. Using the Denmark criteria of 2% of daily fats against the US DRI, and calculating the equivalent grams, we get 0.89g to 1.33g trans fat for a 2000 kcal diet, In spite of these warnings, The FDA says that the Trans fat consumed by the average American is 5.8 grams/day (2.6% of daily calories in a 2,000 calorie diet).

Scientists have shown that Trans Fat in people's diet will increase the level of LDL (Bad cholesterol) and decrease the level of HDL (good cholesterol). LDL transports cholesterol throughout the body. Excess cholesterol may stick to the artery lining and restrict blood flow or break off and cause a blood clot. Restricting blood flow to the heart or brain can cause heart attacks or strokes (2). HDL is known as good cholesterol because it picks up excess cholesterol and transports it to the liver. Trans fats lower the HDL and minimize the cleansing ability. In one study it was estimated that between 30,000 and 100,000 cardiac deaths per year in the U.S. are attributable to trans fats (2).

For people interested in knowing their personal daily trans fat limit (1% of daily calories) there is a calculator here (http://jmyarlott.com/food/bmr%20calculator/) that will calculate the grams of trans fat based on age, weight, height, gender, and physical activity level.

Typical foods High in Trans Fat include: Fast food burgers and fries, baked goods, shortenings, margarines, microwave popcorn, and MacDonald's thick shakes. For a list of foods having 1 or more grams of Trans fat per serving see below. This list gives the amount of Trans Fat in various foods sorted from highest to lowest by Grams Trans Fat/serving. The list was derived from the USDA Nutrition database SR-21 (4).

References:

(1)   Dietary Reference Intakes (DRIs): Additional Macronutrient Recommendations

(2)   http://www.mayoclinic.com/health/trans-fat/CL00032

(3)   http://en.wikipedia.org/wiki/Trans_fat

(4)   http://www.nal.usda.gov/fnic/foodcomp/search/

Description

Nutr_Val (g/100g)

Amount

Serving Size

Gm_Wgt

Transfat (grams)

BURGER KING, French Fries

5.118

1

king serving

194

9.93

BURGER KING, French Fries

5.118

1

large serving

160

8.19

Fast foods, potato, french fried in vegetable oil

4.399

1

large

169

7.43

McDONALD'S, Deluxe Warm Cinnamon Roll

3.941

5.7

oz

162

6.38

BURGER KING, French Fries

5.118

1

medium serving

117

5.99

Fast foods, potato, french fried in vegetable oil

4.399

1

medium

134

5.89

Shortening, industrial, soy (partially hydrogenated ) for baking and confections

42.851

1

tbsp

12.8

5.48

KENTUCKY FRIED CHICKEN, Potato Wedges, analyzed prior to January 2007

3.554

1

package

134

4.76

McDONALD'S, Baked Apple Pie

6.126

2.7

oz

77

4.72

Oil, vegetable, industrial, soy ( partially hydrogenated), all purpose

34.162

1

tbsp

13.6

4.65

McDONALD'S, Warm Cinnamon Roll

4.232

3.7

oz

105

4.44

McDONALD'S, Deluxe Breakfast, with syrup and margarine

1.053

1

item 14.8 oz

420

4.42

KENTUCKY FRIED CHICKEN, Potato Wedges, analyzed prior to January 2007

3.554

10

wedges

123

4.37

USDA Commodity Food, shortening, all purpose, soybean (partially hydrogenated) and cottonseed

33.417

1

tbsp

12.8

4.28

Oil, vegetable, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings

31.228

1

tbsp

13.6

4.25

Oil, industrial, soy (partially hydrogenated)  and cottonseed, principal use as a tortilla shortening

30.809

1

tbsp

13.6

4.19

McDONALD'S, Hotcakes and Sausage

1.561

1

item

264

4.12

BURGER KING, CHICKEN TENDERS

3.248

8

pieces

123

4.00

McDONALD'S, Hotcakes (with 2 pats margarine & syrup)

1.788

1

item

221

3.95

BURGER KING, French Fries

5.118

1

small serving

74

3.79

Fast foods, potato, french fried in vegetable oil

4.399

1

small

85

3.74

Oil, vegetable, industrial, canola (partially hydrogenated) oil for deep fat frying

27.017

1

tablespoon

13.6

3.67

KENTUCKY FRIED CHICKEN, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading, analyzed prior to January 2007

1.689

1

breast, with skin

212

3.58

Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries

24.747

1

tbsp

14

3.46

KENTUCKY FRIED CHICKEN, Popcorn Chicken, analyzed prior to January 2007

5.895

10

pieces

56

3.30

Salad dressing, blue or roquefort cheese dressing, commercial, regular

1.34

1

cup

245

3.28

KENTUCKY FRIED CHICKEN, Biscuit, analyzed prior to January 2007

6.147

1

biscuit

52

3.20

PILLSBURY GRANDS, Buttermilk Biscuits, refrigerated dough

5.172

1

serving

61

3.15

Margarine-like spread, (approximately 37% fat), unspecified oils

1.359

1

cup

232

3.15

KENTUCKY FRIED CHICKEN, Fried Chicken, EXTRA CRISPY, Thigh, meat and skin with breading, analyzed prior to January 2007

1.968

1

thigh, with skin

152

2.99

BURGER KING, CHICKEN TENDERS

3.248

6

pieces

92

2.99

Candies, confectioner's coating, peanut butter

1.763

1

cup chips

168

2.96

Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy

20.578

1

tbsp

14

2.88

McDONALD'S, DOUBLE QUARTER POUNDER with Cheese

1.027

1

item

280

2.88

Fast foods, cheeseburger; double, large patty; with condiments

1.005

1

item

280

2.81

McDONALD'S, McFLURRY with OREO cookies

0.565

16

fl oz cup large

487

2.75

Fast foods, cheeseburger; triple, regular patty; plain

1.091

1

item

249

2.72

Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil

9.466

1

oz

28.35

2.68

Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal use flaky pastries

19.068

1

tbsp

14

2.67

POPEYES, Biscuit, analyzed prior to November 2006

4.284

1

biscuit

59

2.53

BURGER KING, CHICKEN TENDERS

3.248

5

pieces

77

2.50

BURGER KING, DOUBLE WHOPPER, with cheese

0.62

1

item

399

2.47

McDONALD'S, McDONALDLAND Cookies

4.329

2

oz

57

2.47

KENTUCKY FRIED CHICKEN, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading, analyzed prior to January 2007

1.689

1

breast, without skin

140

2.36

Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise

0.62

1

item

355

2.20

KENTUCKY FRIED CHICKEN, Fried Chicken, ORIGINAL RECIPE, Breast, meat and skin with breading, analyzed prior to January 2007

1.076

1

breast, with skin

201

2.16

Margarine-butter blend, soybean oil and butter

14.95

1

tbsp

14.1

2.11

BANQUET HEARTY ONES Salisbury Steak Dinner, w/Gravy, Mashed Potatoes and Corn in Seasoned Sauce, frozen meal

0.46

1

meal

454

2.09

Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils

14.89

1

tbsp

14

2.08

Margarine, regular, stick, composite, 80% fat, with salt

14.89

1

tbsp

14

2.08

Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick

14.786

1

tbsp (1 NLEA serving)

14

2.07

KENTUCKY FRIED CHICKEN, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading, analyzed prior to January 2007

1.689

1

breast, bone and skin removed

121

2.04

BURGER KING, CHICKEN TENDERS

3.248

4

pieces

62

2.01

PILLSBURY, Cinnamon Rolls with Icing, refrigerated dough

4.545

1

serving

44

2.00

NESTLE, CHEF-MATE Corned Beef Hash, canned entree

0.79

1

cup

253

2.00

Beef, variety meats and by-products, brain, cooked, simmered

0.51

1

piece, cooked, excluding refuse

391

1.99

MARIE CALLENDER'S Chicken Pot Pie, frozen entree

0.69

1

pie

284

1.96

McDONALD'S, McFLURRY with OREO cookies

0.565

12

fl oz cup regular

337

1.90

Spinach souffle

0.229

1

recipe yield

813

1.86

KENTUCKY FRIED CHICKEN, Fried Chicken, ORIGINAL RECIPE, Thigh, meat and skin with breading, analyzed prior to January 2007

1.223

1

thigh, with skin

152

1.86

Oil, vegetable, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables

13.555

1

tbsp

13.6

1.84

Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched

0.806

1

bag (8 oz)

227

1.83

BURGER KING, Original Chicken Sandwich

0.894

1

item

204

1.82

Margarine, vegetable oil spread, 60% fat, stick

12.731

1

tbsp

14.3

1.82

Beef, ground, 80% lean meat / 20% fat, crumbles, cooked, pan-browned

1.212

1

portion ( yield from 1/2 lb raw meat )

149

1.81

KENTUCKY FRIED CHICKEN, Fried Chicken, EXTRA CRISPY, Thigh, meat and skin with breading, analyzed prior to January 2007

1.968

1

thigh, without skin

91

1.79

McDONALD'S, Strawberry TRIPLE THICK Shake

0.251

32

fl oz cup large

708

1.78

McDONALD'S, Vanilla TRIPLE THICK Shake

0.251

32

fl oz cup large

708

1.78

McDONALD'S, Chocolate TRIPLE THICK Shake

0.249

32

fl oz cup large

713

1.78

Shortening, industrial, soy (partially hydrogenated ) and corn for frying

13.784

1

tbsp

12.8

1.76

Oil, vegetable, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor

12.927

1

tbsp

13.6

1.76

Cereals ready-to-eat, KELLOGG'S, TONY'S CINNAMON KRUNCHERS

6

0.75

cup

29

1.74

Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening

12.574

1

tbsp

13.6

1.71

McDONALD'S, QUARTER POUNDER with Cheese

0.849

1

item

199

1.69

Shortening, vegetable, household, composite

13.164

1

tbsp

12.8

1.68

McDONALD'S, Sausage, Egg & Cheese McGRIDDLES

0.822

1

item 7 oz

199

1.64

Pepperoni, pork, beef

1.634

3.527

oz

100

1.63

ARCHWAY Home Style Cookies, Pecan Ice Box

6.8

1

serving

24

1.63

Fast foods, cheeseburger; single, large patty; with condiments and bacon

0.772

1

item

211

1.63

Fast foods, cheeseburger; single, large patty; plain

0.981

1

item

166

1.63

KENTUCKY FRIED CHICKEN, Fried Chicken, EXTRA CRISPY, Wing, meat and skin with breading, analyzed prior to January 2007

2.391

1

wing, with skin

68

1.63

Beef, ground, 85% lean meat / 15% fat, crumbles, cooked, pan-browned

1.074

1

portion ( yield from 1/2 lb raw meat )

149

1.60

KENTUCKY FRIED CHICKEN, Fried Chicken, ORIGINAL RECIPE, Breast, meat and skin with breading, analyzed prior to January 2007

1.076

1

breast, without skin

145

1.56

MARTHA WHITE FOODS, Martha White's Buttermilk Biscuit Mix,dry

3.77

1

serving

41

1.55

KID CUISINE Chicken Nuggets w/Pasta in Cheese Sauce, Corn in a Seasoned Sauce and Chocolate Pudding w/Sprinkles

0.62

1

meal

249

1.54

Oil, vegetable, industrial, soy ( partially hydrogenated), all purpose

34.162

1

tsp

4.5

1.54

McDONALD'S, Bacon, Egg & Cheese McGRIDDLES

0.903

1

item 5.9 oz

168

1.52

McDONALD'S, BIG 'N TASTY with Cheese

0.611

1

item

247

1.51

BURGER KING, DOUBLE WHOPPER, no cheese

0.402

1

item

374

1.50

Fast foods, hamburger; double, large patty; with condiments, vegetables and mayonnaise

0.402

1

item

374

1.50

PILLSBURY Golden Layer  Buttermilk Biscuits, Artificial Flavor, refrigerated dough

4.412

1

serving

34

1.50

PILLSBURY, Chocolate Chip Cookies, refrigerated dough

5.357

1

serving

28

1.50

CAMPBELL Soup Company, CAMPBELL'S CHUNKY Soups, Old Fashioned Potato Ham Chowder

0.612

1

cup

245

1.50

CAMPBELL Soup Company, CAMPBELL'S CHUNKY Soups, Old Fashioned Potato Ham Chowder

0.612

1

serving

245

1.50

KENTUCKY FRIED CHICKEN, Crispy Chicken Strips, analyzed prior to January 2007

3.171

1

strip

47

1.49

Fast foods, cheeseburger; double, regular patty; with condiments

0.857

1

item

173

1.48

McDONALD'S, Double Cheeseburger

0.857

1

item

173

1.48

USDA Commodity Food, oil, vegetable, soybean, refined

0.678

1

cup

218

1.48

BURGER KING, WHOPPER, no cheese

0.507

1

item

291

1.48

McDONALD'S, BIG 'N TASTY with Cheese (without mayonnaise)

0.63

1

item

233

1.47

Oil, vegetable, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry

10.755

1

tbsp

13.6

1.46

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

2.668

1

Pop tart

54

1.44

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

2.668

1

toaster pastry

54

1.44

Fast foods, cheeseburger, regular, double patty and bun, plain

0.714

1

sandwich

201

1.44

Fast foods, cheeseburger; double, regular patty; plain

0.963

1

item

149

1.43

Frostings, coconut-nut, ready-to-eat

3.748

0.083

package

38

1.42

ARCHWAY Home Style Cookies, Sugar Free Chocolate Chip

5.93

1

serving

24

1.42