Hydrogenation is a chemical process that adds hydrogen to liquid vegetable oils to make them more solid at room temperature. Food manufacturers value this process because it increases shelf life, stabilizes flavors, and improves food textures. Partially hydrogenated oils produce trans fats, which are linked to negative health outcomes, leading to regulations and consumer awareness. Fully hydrogenated oils don't contain trans fats, but are still a heavily processed saturated fat. Knowing which foods contain these oils is the first step toward making informed decisions.
Commercial Baked Goods
Commercial bakeries use hydrogenated oils like shortening and margarine to create textures and extend product freshness. The solid fat structure is ideal for flaky pie crusts and soft cookies. Look for these oils in products such as:
- Cakes and cookies: Especially pre-packaged or grocery store bakery items.
- Pies and pastries: The flaky crust often relies on hydrogenated shortening.
- Biscuits and rolls: Refrigerated and ready-to-bake dough products are common sources.
- Frosting and icings: Many ready-to-use frostings and whipped toppings contain partially hydrogenated oils for a creamy consistency.
Fried and Fast Foods
Many fast-food restaurants previously used partially hydrogenated oils for deep frying due to their stability and high smoke point. While many have changed recipes, some fried items may still have trans fats or are cooked in oils that generate trans fats when heated to high temperatures. Examples include:
- French fries and doughnuts: Classic deep-fried items.
- Fried chicken: Especially breaded, deep-fried varieties.
- Breaded seafood: Fried fish sticks and other breaded seafood products.
Processed Snacks and Packaged Foods
Many snack foods are designed for long shelf life and appealing textures, which is where hydrogenated oils are used. They are a cost-effective option for producers. Be aware of these oils in a variety of snack items:
- Crackers and chips: Many use hydrogenated oil for crispness and flavor.
- Microwave popcorn: Some types contain hydrogenated oils in the butter-flavoring and packaging.
- Frozen meals: Frozen pizzas and prepared dinners may contain hydrogenated fats.
- Non-dairy creamers: Many coffee creamers use hydrogenated oils for a smooth, creamy texture.
Reading the Labels: What to Look For
The U.S. FDA banned adding partially hydrogenated oils to food since 2018, however, small amounts of trans fat may still be present. If a product contains less than 0.5 grams of trans fat per serving, manufacturers can label it as having 0g trans fat. This makes reading the ingredients list critical. Look for the following terms:
- Partially hydrogenated oil: This directly indicates trans fat.
- Hydrogenated vegetable oil: While fully hydrogenated oil (which is trans-fat-free) may be listed this way, it is still a processed saturated fat.
- Vegetable shortening: Often a blend of hydrogenated oils.
Partially Hydrogenated vs. Fully Hydrogenated Oils
| Feature | Partially Hydrogenated Oils (PHOs) | Fully Hydrogenated Oils (FHOs) |
|---|---|---|
| Trans Fat Content | Contains artificial trans fats, which are structurally altered during processing. | Contains no or negligible levels of trans fats because all double bonds are saturated with hydrogen. |
| Health Implications | Associated with increased LDL ('bad') cholesterol, decreased HDL ('good') cholesterol, and higher risk of heart disease. | Considered a saturated fat, and while not associated with trans fat risks, it is still a processed fat that should be consumed in moderation. |
| Status in U.S. | Banned from being intentionally added to food products by the FDA since 2018 (with a compliance extension to 2020). | Still legally used in food production. |
| Impact on Food | Historically used for enhanced texture, stability, and longer shelf life, especially in baked and fried goods. | Used to make a solid fat from liquid oil, but many manufacturers are now avoiding all hydrogenated oil labels. |
How to Avoid Hydrogenated Oils
Avoiding processed foods is the most direct way to eliminate hydrogenated oils from your diet. Here are some strategies to help you make healthier choices:
- Choose whole foods: Opt for fresh fruits, vegetables, and whole grains.
- Cook at home: Prepare meals from scratch using non-hydrogenated, plant-based oils like olive or canola oil.
- Read ingredient lists: Always check for "partially hydrogenated oil" or "hydrogenated vegetable oil".
- Limit fast and fried foods: Reduce your intake of commercially fried items.
- Choose natural alternatives: Opt for natural butters, coconut oil, or other non-hydrogenated oils in your baking.
Conclusion
Understanding what foods are hydrogenated oils found in is a fundamental step toward adopting a healthier diet. From baked goods to fried fast foods and countless processed snacks, partially hydrogenated oils and the associated trans fats have been pervasive in the food supply. While regulations have significantly curbed their use, vigilance is still required when reading ingredient labels. Choosing fresh, whole foods and using non-hydrogenated alternatives in your own cooking remains the most effective strategy for avoiding these potentially harmful processed fats and making healthier choices for your long-term well-being. For more comprehensive guidance, consult the American Heart Association's advice on trans fats.
