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Diets High in Trans Fat May Lead to Disease and DeathBy J. M. YarlottPeople 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 |