Read Your Labels!
To avoid partially hydrogenated or hydrogenated oils you need to vigilant when reading your labels. Do not be deceived by health foods or alternatives to butter as many of these products also contain partially hydrogenated or hydrogenated oils. Many health and protein bars contain hydrogenated oils. I have put my share back on the shelf after reading the ingredient label. Benecol and other margarine spreads that boast a healthier alterative to butter are not what they claim.
Want an easy tip sheet on how to avoid hydrogenated oils? Here is a list of foods that normally contain partially hydrogenated or hydrogenated oils.
Cake mixes
Biscuit and pancake mixes
Cornbread mixes
Peanut butter
Cocoa mixes
Frostings
Whipped cream and toppings
Many Frozen foods
Breads (even those sold in your grocer’s bakery aisle)
Cookies (even those sold in your grocer’s bakery aisle)
Sauce
Pasta and rice packaged foods
Cereals
Noodle soups
Crackers
Donuts
Potato chips
Let’s just be clear; if you are buying something that comes in a box either frozen or not check your label for hydrogenated oils. While we think of candy, chocolate, sodas, juices, mayonnaise and pretzels and junk foods or high in sugar they normally do not contain hydrogenated oils. Most dairy products are free from hydrogenated oils also even ice cream. Just be sure to check your labels for partially hydrogenated or hydrogenated oils before purchasing them.
Be on the lookout for mono-diglycerides! Mono-diglycerides are simply hydrogenated oils under a different name. The process is different but mon-diglycerides are made from hydrogenated oil. This find was written about by David Lawrence Dewey back in 1998 in his article, Hydrogenated Oils-Silent Killers.
Why do some foods that contain partially hydrogenated oil claim they are trans-fat free?
A company can claim their product is trans-fat free if the amount of trans-fat is 0.5 grams or under per serving. You will need to check the serving size of the product to determine if the serving size is unrealistically small. This could be a sly way for a company to continue to use hydrogenated oils yet claim trans-fat free. If you normally eat three serving sizes of a product this is marked trans-fat free yet contains partially hydrogenated oils over time it will have negative effects on your health.
Related Articles:
The Skinny on Fat: Dangers of Hydrogenated Oils Part 1
Alternatives to Cooking with Butter