15 Sneaky Sources of Trans Fats Lurking in Your Diet

Trans fats are often hidden in everyday foods, making it easy to consume them without realizing it. While some foods openly declare their unhealthy ingredients, others quietly slip these harmful fats into your diet. Knowing where to look can help you make better choices and protect your health. Even if labels say “trans fat-free,” some items still contain small amounts.

Packaged Cookies

Packaged cookies are often made with partially hydrogenated oils, a common source of trans fats. These oils help keep the cookies fresh on store shelves, but they come at a cost to your health. Even if a package claims to have “zero trans fat,” it can still contain small amounts due to labeling loopholes. Eating these treats in moderation is important, but making your own cookies can be a healthier option. Always check the ingredients list to spot hidden trans fats.

Microwave Popcorn

The convenience of microwave popcorn makes it a favorite snack, but many brands contain trans fats. The buttery flavor you enjoy is often made with partially hydrogenated oils. These oils give popcorn its rich taste but also increase the risk of heart disease. To avoid hidden trans fats, look for brands labeled trans-fat-free or pop your own kernels at home. It’s an easy switch that can save you from these unhealthy fats.

Frozen Pizzas

Frozen pizzas might seem like an easy dinner solution, but they often hide trans fats in their crusts and toppings. The fats help the pizza stay fresh and give the crust a desirable texture. However, regularly eating frozen pizza can sneak trans fats into your diet without you realizing it. Try making your own pizza at home using fresh ingredients to avoid this problem. Check labels carefully when buying frozen options to ensure you’re not consuming unwanted fats.

Fried Fast Food

Fast food like french fries, fried chicken, and onion rings are often cooked in oils containing trans fats. These fats make the food crispy, but they can also raise your cholesterol levels. Even if a restaurant claims to use trans-fat-free oils, traces of trans fats can still be present. Limiting your intake of fried foods is a simple way to reduce trans fats in your diet. Opt for grilled or baked options when available.

Cakes and Frostings

Many store-bought cakes and frostings are loaded with trans fats to keep them shelf-stable and give them a creamy texture. This helps the products last longer, but it also means you’re eating harmful fats with every slice. Homemade versions using fresh ingredients are a better alternative if you want to avoid trans fats. Always read the ingredients on packaged cake mixes and frostings to stay informed. Small changes in your dessert choices can make a big difference in your health.

Non-Dairy Coffee Creamers

Non-dairy creamers often rely on partially hydrogenated oils to create their creamy texture. These oils are packed with trans fats, which can sneak into your morning coffee. Even brands that claim to have little to no trans fats may still contain them in small amounts. Switching to milk or a plant-based creamer can help you avoid this sneaky source of unhealthy fats. Always check the label before choosing your creamer.

Margarine

Margarine has long been advertised as a healthier alternative to butter, but many types are loaded with trans fats. These fats are what give margarine its spreadable texture and long shelf life. However, consuming margarine regularly can negatively impact your heart health. If you’re looking for a healthier option, choose butter or trans-fat-free spreads. It’s worth the extra time to read labels and find a better alternative.

Crackers

Crackers may seem like a simple, healthy snack, but many varieties contain hidden trans fats. These fats help keep the crackers crispy and fresh for longer periods. Even though crackers are labeled as “reduced fat” or “low fat,” they can still contain trans fats. Check the ingredient list for partially hydrogenated oils, which is a clear sign of trans fats. Opt for whole-grain or homemade crackers when possible for a healthier choice.

Frozen Pie Crusts

Frozen pie crusts are another sneaky source of trans fats, thanks to the partially hydrogenated oils used to make them. These oils help keep the crust flaky, but they add unhealthy fats to your diet. Baking your own crust from scratch can help you control what goes into your food. Always read labels carefully when buying premade pie crusts to avoid hidden trans fats. Small choices like this can make a big difference in your health.

Packaged Snack Cakes

Snack cakes may seem like an innocent treat, but they’re often packed with trans fats to keep them shelf-stable. These fats help maintain the cake’s texture and flavor over time, but they come at the cost of your heart health. Even though they’re convenient, eating them regularly can contribute to high cholesterol. Making homemade versions or choosing healthier snacks is a better way to avoid trans fats. Always check the ingredients list to stay informed.

Frozen Breakfast Foods

Frozen waffles, pancakes, and breakfast sandwiches are often made with partially hydrogenated oils, which are full of trans fats. These foods may seem like an easy breakfast solution, but they can sneak harmful fats into your diet. Instead, try making your own breakfast from whole ingredients or choose brands that are labeled as trans-fat-free. A small change in your morning routine can make a big impact on your health.

Potato Chips

Many potato chip brands use oils that contain trans fats to achieve their crispy texture. These unhealthy fats not only make the chips taste better but also help them stay fresh on the shelf. However, eating chips regularly can significantly increase your intake of trans fats. Switching to baked or homemade chips can help you avoid this sneaky source of unhealthy fats. Always check the label before buying a bag of chips.

Frozen Dinners

Frozen dinners are a convenient option, but many contain trans fats to preserve flavor and texture. These hidden fats are used to make the meals more appealing but can harm your health over time. Opting for fresh meals or frozen dinners that are specifically labeled as trans-fat-free is a healthier choice. It’s always a good idea to read the ingredients list to stay aware of what’s in your food.

Canned Biscuits

Canned biscuits may seem like an easy breakfast or side dish, but many brands contain trans fats. These fats help keep the dough soft and extend the product’s shelf life. Unfortunately, eating these regularly can add unnecessary trans fats to your diet. Look for alternatives labeled as trans-fat-free or try making your own biscuits at home. Simple changes like this can help you cut back on hidden unhealthy fats.

Instant Noodles

Instant noodles are quick and convenient, but they often come with a hidden dose of trans fats. The seasoning packets and the noodles themselves may contain partially hydrogenated oils. Regularly eating instant noodles can contribute to a higher intake of these harmful fats. Opt for healthier noodle options or make your own soup with fresh ingredients. Checking labels can help you avoid sneaky sources of trans fats.

This article originally appeared on RetailShout.

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