Day 3- TRANS FATS, REFINED OILS & ROASTED NUTS AND SEEDS
Here are the top 10 Trans Fat foods:
- Spreads. Margarine, for example, contains both trans fats and saturated fats, both of which can lead to heart disease. Other non-butter spreads and shortening also contain large amounts of trans fat and saturated fat.
- Packaged Foods. Favorites such as cake mixes and Bisquick generally have several grams of trans fat per serving.
- Soups. For example, Ramen noodles and soup cups contain very high levels of trans fat.
- Fast Food. Those beloved French fries and other crunchy foods are deep-fried in partially hydrogenated oil.
- Frozen Food. From frozen pies to pot pies to breaded fish sticks, frozen foods generally contain trans fat. Even if the label says the product is low-fat, it can contain trans fat.
- Baked Goods. Commercially baked products contain more trans fats than any other foods. Examples include doughnuts, cookies and cakes.
- Chips and Crackers. That crispy texture comes from shortening. Even reduced fat brands may contain trans fat.
- Breakfast Food. Cereals and energy bars often contain trans fats, even if the labels claim to be “healthy.”
- Cookies and Candy. Check the labels for the fat content. For example, a chocolate bar probably will contain more trans fat than gummy bears.
- Toppings and Dips. Flavored coffees, nondairy creamers, whipped toppings, gravy mixes and salad dressings typically contain trans fat.
Here’s an easy checklist of oils to avoid:
- Vegetable Oil
- Organic Vegetable Oil
- Soybean Oil
- Corn Oil
- Canola Oil
- Organic Canola Oil
- Grape Seed Oil
- Hydrogenated Oils
Instead you can use coconut oil, olive oil, flaxseed oil or sesame oil.
ROASTED NUTS AND SEEDS
Raw nuts and seeds are excellent sources of health-supporting unsaturated fatty acids. The downside to these beneficial fats is that once exposed to high temperatures, they can easily oxidize. Roasting these types of food is tricky. They don’t only reduce the nutritional advantage; they can also add harmful components – trans fatty acids.
One study showed how roasting added the presence of trans fats in sesame seeds, peanuts and various other kinds. There was none in the previously raw and untreated food. Trans fatty acids are known to increase chances of heart disease.