Which Cooking Oils Are Highest in Trans Fats?

Trans fats are a relatively new thing to the world of cooking oils, and as quickly as they came in, they were even more rapidly banned in many places for their negative health effects. Nevertheless, they still can be found in trace amounts in certain cooking fats and oils, and today we will look at which ones have the highest quantities! 

• Butter
• Canola oil
• Soybean oil
• Vegetable oil
• Flaxseed oil

Understanding Trans Fats

Artificial trans fats are made when liquid oils are turned into solid fats and were initially used to make things like margarine and shortening as alternatives for butter and lard (as that was at the time when everyone thought saturated fats were the devil). 

Trans fats can be categorized into two types: natural trans fats, derived from animals, and artificial trans fats. While consuming natural trans fats in moderation is generally considered safe, artificial trans fats can have adverse effects on health. One well-known example of natural trans fat is conjugated linoleic acid (CLA), found in dairy products, butter, lamb, and beef.

Among all types of fats, trans fat is the most detrimental to your health. A high intake of trans fat in your diet elevates the risk of heart disease and other health issues. Individuals who consume trans fats instead of other fats observe a notable rise in LDL (bad) cholesterol levels and a decrease in HDL (good) cholesterol levels.

Certain studies suggest that when artificial trans fats replace other nutrients in the diet, they can elevate inflammatory markers. However, naturally occurring trans fats do not have the same association with inflammation. That’s why it’s advisable to steer clear of margarine and shortening and opt for butter as an alternative.

Industrial trans fats have been prohibited by regulatory bodies like the U.S. Food and Drug Administration from being used in commercially produced food items. However, they may still be found in trace amounts.

Top Cooking Oils High in Trans Fats

Butter

Nutritional profile

• Calories: 102 
• Polyunsaturated fat: 0.4 grams
• Monounsaturated fat: 3.0 grams 
• Saturated fat: 7.3 g
• Trans fat: 0.5 g

Health benefits

• A good source of vitamins A, E, and K, as well as some healthy fatty acids

Common uses

• It is suited for low-temperature cooking techniques like baking, grilling, and sautéing. 
• Perfect for adding a creamy, buttery flavor to pasta, scrambled eggs, and mashed potatoes
• Adds richness and moisture to desserts like decadent cakes, pie crusts, and buttercream frosting

Canola Oil

Nutritional profile

• Calories: 124 
• Polyunsaturated fat: 3.9 grams
• Monounsaturated fat: 8.9 grams 
• Saturated fat: 1.0 g 
• Trans fat: 0.1 g

Health benefits/concerns

• Low in saturated fat and contains a balanced combination of monounsaturated and polyunsaturated fats.
• A good source of omega-3 fatty acids, which support brain health and reduce inflammation in the body.
• Rich in vitamin E, an antioxidant that protects cells from damage.
• The polyunsaturated fats in refined oils may oxidise at higher temperatures. 

Common uses

• Its high smoke point allows it to handle various cooking techniques like deep-frying and stir-frying without breaking down.
• Also used in raw applications such as marinades and salad dressings, including simple herb vinaigrettes and homemade mayonnaise
• Sautéing vegetables or coating vegetables, meats, and seafood before grilling or roasting
• Blends seamlessly into baked goods resulting in moist and tender textures in cakes, quick breads, and muffins.

Soybean oil

Nutritional profile

• Calories: 120 
• Polyunsaturated fat: 7.9 grams 
• Monounsaturated fat: 3.1 grams
• Trans fat: 0.1 g

Health benefits/concerns

• Soybean oil may not be suitable for some since most soybeans in the United States are genetically modified.
• Contains polyunsaturated fats, including omega-3 and omega-6 fatty acids. 
• It also has monounsaturated fats like oleic acid, which is anti-inflammatory and reduces cholesterol. Additionally, it is a good source of vitamins E and K.
• Moderation is key, as excessive consumption can lead to an imbalance in omega-6 to omega-3 fatty acids.

Common uses

• America’s most used oil!
• With a high smoke point (450-475°F) and a neutral taste, soybean oil is commonly used commercially for frying and baking.

Vegetable Oil

Nutritional profile

• Calories: 120 
• Polyunsaturated fat: 7.8 grams 
• Monounsaturated fat” 3.1 grams 
• Saturated fat: 2.1 grams
• Trans fat: 0.1 g
• Exact nutrition facts will vary depending on the specific brand and ingredients in the vegetable oil.

Health benefits/concerns

• Refined vegetable oils come from plants that contain common allergens, such as peanuts or soy.
• Made from 100% plant-based sources, vegetable oil is dairy-free, vegetarian, and vegan-friendly.
• It has been shown to cause inflammation and disrupt hormone signaling.

Common uses

• It is commonly used in cooking and baking due to its versatility, affordability, and lack of flavor and aroma. 
• Smooth texture helps create moist and tender baked goods, from fluffy cakes to chewy cookies. It’s a lighter option than butter with a more mild flavor
• Great for greasing pans and baking tins.

Flaxseed oil

Nutritional profile

• Calories: 120 
• Polyunsaturated fat: 9.2 grams
• Monounsaturated fat: 2.5 grams
• Saturated fat: 1.2 grams
• Trans fats: trace amounts

Health benefits/concerns

• It’s a great source of omega-3 fatty acids, known to support cardiovascular health and reduce inflammation.
• It contains trace amounts of naturally occurring trans fats due to its composition. However, these levels are considered negligible and not a cause for concern.
• Unlike artificial trans fats in processed foods, the trans fats in flaxseed oil are not linked to the same adverse health effects.

Common uses

• The low smoke point, which means it’s best used raw rather than for cooking purposes. It works well for salad dressings, as a finishing oil, or dipping bread in.
• Add it towards the end of stir-frying to impart a delicate nutty taste
• Boost your omega-3 intake; try adding a tablespoon of flaxseed oil to your favorite smoothie recipe!
• Robust nutty flavor, but some say it tastes fishy (like fish oil) if too much is used.

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