List of Zero Trans Fat Foods

Hydrogenation is a process where oils that are liquid at room temperature are heated to a high degree until they become solid. They are used to give baked goods longer shelf life. Foods that have hydrogenated or partially hydrogenated oils in them have trans fats. According to the American Heart Association, foods that have trans fats can raise your LDL (bad) cholesterol and lower your HDL (good) cholesterol. To prevent this from happening, you should stick with foods that have zero trans fats in them.

Fruits

Fruits have a number of nutritional benefits. They are high in water content, they have a number of vitamins, they are a good source of carbs and they are completely free of trans fats. Examples of these include apples, grapes, cherries, blueberries, strawberries, pears, peaches, apricots, oranges, kiwis, grapefruits and plums. Avocados are also fruits, ones that are high in potassium and monounsaturated fats.

Vegetables

Similar to fruits, vegetables also come with many nutritional benefits. They are high in water, minerals, fiber and they also have zero grams of trans fats. Examples include spinach, sprouts, squash, potatoes, yams, celery, cucumbers, carrots, kale, collards, all types of lettuce, broccoli, cauliflower and Brussels sprouts.

Seeds

Seeds and nuts are high in mono and polyunsaturated fats, protein and fiber. They are also free of trans fats. Examples of these are almonds, walnuts, pecans, hazelnuts, macadamia nuts, peanuts, Brazil nuts, sunflower seeds, sesame seeds, flax seeds and pumpkin seeds.

Oil

Oils are used for cooking, basting, dipping and drizzling over salads and vegetables. They are high in mono and polyunsaturated fats and they are also free of trans fats. Examples include olive oil, sunflower oil, safflower oil, sesame oil, flax seed oil, corn oil, soy bean oil and canola oil.

Grains

Whole grains are high in fiber, complex carbs and they also have zero grams of trans fats. Examples of these include oatmeal, buckwheat, millet, barley, rye, oat bran, quinoa, rice, cous cous and cornmeal. Any product that is made from these grains is also trans fat free like breads, bagels, pasta and cereal.

Legumes

Legumes are characterized by pods that surround seeds. Beans are a type of legume that is high in protein, fiber, iron, and they are also free of trans fats. Examples include kidney beans, lentils, black beans, chickpeas, pinto beans and white beans. 

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