The Evolution of Shortening: From Trans Fats to Healthier Fats
Shortening, a solid fat used in baking, has a long history, with popular brands like Crisco existing since the early 1900s. Historically, shortening was produced through a process called partial hydrogenation, which converted liquid vegetable oil into a semi-solid state and, in the process, created harmful trans fats. Trans fats have been linked to an increased risk of heart attack and stroke, leading to a complete ban on their use in the United States as of January 2020.
Today, most vegetable shortenings use a process called full hydrogenation, which removes trans fats but still results in a highly processed product devoid of much nutritional value. This shift has prompted health-conscious consumers to seek less-processed and more nutrient-dense alternatives, many of which now fall under the general category of 'shortening.'
Non-Hydrogenated Plant-Based Shortening Alternatives
Several naturally solid fats or specially processed plant oils now serve as excellent, health-conscious shortening options.
Avocado Oil Shortening
Some brands, such as Chosen Foods, now offer a non-hydrogenated shortening made from 100% pure avocado oil. This provides a solid fat without relying on hydrogenation. Avocado oil is prized for its high content of heart-healthy monounsaturated fats (MUFAs) and antioxidants like vitamin E and lutein. It boasts a high smoke point, making it versatile for both baking and high-heat cooking. This makes it a superior option over highly refined, traditional vegetable shortenings.
Sustainable Palm Shortening
Palm shortening is a popular non-hydrogenated choice because it is naturally semi-solid at room temperature. It provides excellent structure and flakiness in baked goods. However, the environmental impact of traditional palm oil production is a significant concern. The key is to select a brand certified by organizations like the Roundtable on Sustainable Palm Oil (RSPO), which ensures ethical and environmentally sound sourcing. Sustainable palm shortening offers a neutral flavor and is trans-fat-free, making it a functional and responsible option for bakers.
Other Common Solid Fats
Coconut Oil
Coconut oil is a solid, plant-based fat that works well as a shortening substitute. Refined coconut oil has a neutral flavor, while virgin coconut oil imparts a subtle coconut taste. It is high in saturated fat, but a portion of this consists of medium-chain triglycerides (MCTs), which are metabolized differently than long-chain saturated fats. However, regular coconut oil is not the same as pure MCT oil, and excessive intake can still raise cholesterol levels. It should be used in moderation as part of a balanced diet.
Butter
As a classic alternative, butter offers a rich, flavorful taste that many bakers prefer. While it contains saturated fat, some studies have questioned the long-assumed strong link between saturated fat intake and heart disease, though moderation is still key. The water content in butter can slightly alter the texture of some baked goods compared to water-free shortenings.
Lard
Lard, a rendered pork fat, is another traditional shortening used for generations, particularly for creating tender, flaky pie crusts. Like butter, it contains saturated fat and can carry a distinct flavor, though high-quality versions can be relatively neutral.
Comparison of Shortening and Alternatives
| Feature | Avocado Oil Shortening | Sustainable Palm Shortening | Coconut Oil (Refined) | Butter | Traditional Shortening |
|---|---|---|---|---|---|
| Fat Profile | High in monounsaturated fats | Balanced saturated and unsaturated fats | High in saturated fats (MCTs) | High in saturated fat and moisture | High in saturated and unsaturated fats |
| Hydrogenation | No | No | No | No | Yes, fully |
| Flavor | Neutral, clean | Neutral | Neutral | Rich, buttery | Neutral |
| Best Use | Baking, frying, frosting | Flaky crusts, pastries | Cookies, cakes, vegan baking | Flavorful cookies, cakes | Flaky crusts, frying |
| Health Pros | Heart-healthy fats, antioxidants | Trans-fat-free, plant-based | Plant-based, contains MCTs | Flavor, natural | Trans-fat-free today |
| Health Cons | May be pricier | Saturated fat, sustainability concerns if not certified | High saturated fat content | High saturated fat content | Highly processed, low nutrients |
How to Choose and Use Healthier Shortening
To make the best choice, consider the nutritional benefits, flavor profile, and functional performance needed for your recipe. For example, a flaky pie crust may benefit from palm shortening, while a delicate cake might do well with a butter blend.
Here are some tips for using healthier shortenings:
- Read Labels Carefully: Always check for non-hydrogenated or full hydrogenation to avoid trans fats. Opt for products with fewer ingredients and less processing.
- Prioritize Unsaturated Fats: Options rich in monounsaturated fats, like avocado oil shortening, are generally more beneficial for heart health. The American Heart Association recommends replacing saturated and trans fats with healthier monounsaturated and polyunsaturated options.
- Mind the Saturated Fat: While fats like coconut oil and butter offer benefits, they are high in saturated fat and should be consumed in moderation as part of a balanced diet.
- Consider Flavor: Think about how the fat's flavor will complement your recipe. Butter adds richness, while avocado and palm shortenings are neutral and won't interfere with other flavors.
- Support Sustainable Practices: For palm-based products, look for sustainability certifications like RSPO to ensure responsible sourcing.
- Experiment with Blends: You can combine fats, such as a mix of butter and avocado oil shortening, to achieve a desired texture and flavor profile.
Conclusion: Making Informed Choices for Your Diet
Ultimately, there is no single 'healthiest' shortening, as the best choice depends on your specific dietary needs and culinary goals. For a non-hydrogenated, heart-healthy option, avocado oil shortening stands out, offering a clean, versatile fat rich in monounsaturated fats. For bakers seeking a plant-based, neutral, and effective fat for flaky crusts, sustainably sourced palm shortening is an excellent contender. Alternatives like butter and coconut oil provide flavor but require more careful consideration of saturated fat intake. By understanding the properties of these options, you can make more informed choices for a healthier and more delicious diet.
For more information on healthy fats, visit the American Heart Association's guide: Healthy Cooking Oils.
