---

Hydrogenation and Trans Fats

---

Simply steering away from known saturated fats may not be enough when trying to choose fats wisely. Knowing about hydrogenation will help you choose between healthy fats and those that have been corrupted by processing.

What exactly is hydrogenation?

Hydrogenation is the process whereby healthy, poly- or monounsaturated oils are solidified in order to produce many margarines, shortening, low fat yogurts, spreads, such as processed peanut butter and baked goods. Hydrogenation involves combining a polyunsaturated oil with hydrogen, transforming it into an unnatural solid state. This process results in the creation of trans fats. It is now known that trans fats have more dire consequences on health than saturated fats. So although baked goods, such as store-bought cookies, cakes and crackers may advertise that only "all-vegetable" fat sources are used, these oils often have been hydrogenated.

To protect yourself, look for the "fat gap" on all labels. In 2006, Health Canada will require all companies to label their trans fat content. Until then, basic math skills will enable you to detect the presence of trans fats. All products must list the total fat content as well as the amounts of different fat subtypes (e.g. saturated, monounsaturated, polyunsaturated) on their labels. If the fat subtypes do not add up to the total fat content listed, the amount missing, or "fat gap", will be the trans fat content.

For example:

Brand XY Cookies

Total Fat: 6 g
Saturated fat: 3 g
Monounsaturated fat: 1 g
Polyunsaturated fat: 1 g

Notice that the saturated, monounsaturated and polyunsaturated fats add up to 5 grams, whereas the total fat content is listed as 6 g. This indicates that the trans fat content is 1 g.

Some new margarines on the market are trans-fat free. Check the labels to ensure that they are labelled "non-hydrogenated".

The bottom line? Check those labels before you buy! And incorporate healthful fats, such as organic flaxseed oil and milled flaxseed, olive oil and canola oil in your diet. Browse through our Recipe Rolodex for some great recipe ideas for organic flax!