|  | Diet Nutrition | Nutrition

Types of Hydrogenated Oils

Hydrogenation refers to a process whereby cooking oil is heated to a temperature high enough to attract hydrogen molecules. The additional hydrogen turns the oil into a solid. Oil can either be partially hydrogenated or fully hydrogenated. Whether the oil is partially or fully hydrogenated does influence how the oil affects the body.

  1. Trans Fat and Partially Hydrogenated Vegetable Oil

    • Partially hydrogenated vegetable oil is known as trans fat, and you can find trans fat in processed foods and in restaurants. Trans fat lowers HDL, which is known as the "good cholesterol." Trans fat also raises the level of the LDL, or the "bad cholesterol." Restaurants can reuse the oil for several batches of fried food. It is an economical option for restaurants serving fried foods, like fried chicken and French fries. In a campaign to serve healthier food, some restaurants, like KFC, have stopped using trans fats. Marketers of processed foods, like crackers and cookies, have added "no trans fat" labels to their packaging. FDA guidelines state that if a product has less than a half gram of trans fat per serving, it can use the "no trans fat" label on its packaging. Although trace amounts of trans fats occur naturally in meat and dairy products, most of the focus on the dangers of trans fats centers on the trans fat that occurs in partially hydrogenated oils.

    Shortening

    • Recipes for baked goods, like biscuits or pies, may call for shortening. In the past, shortening was made of partially hydrogenated vegetable oil. Food manufactures have recently began to make shortening containing fully hydrogenated oil, or partially hydrogenated soybean oil, to reduce the trans fat. However, these items are still high in fat and should not be mistaken for healthy. Instead of shortening, use butter. Or, substitute for three-quarters of the shortening either applesauce, pureed prunes or apple butter when baking desserts.

    Margarine

    • Ironically, margarine hit the market as a healthier alternative to butter. But sticks of margarine contain partially hydrogenated oil. Some spreadable margarines are free of trans fat and low in saturated fat. For baking, use butter instead of margarine. A healthier alternative to butter and margarine is applesauce.

    Fully Hydrogenated Oils

    • Corn oil and cottonseed oil are all fully hydrogenated oils. Ironically, because fully hydrogenated oils do not contain trans fat, they are better for your cholesterol levels than partially hydrogenated oils. However, these oils are high in saturated fat and should still be ingested minimally. Peanut oil is also fully hydrogenated oil, but is a good source of monounsaturated fats -- the "good" kind of fat.

Nutrition - Related Articles