It recently came to my attention (from a previous thread) that use of partially hydrogenated oils
(部分水素添加油脂) is still allowed in food in Japan, despite the WHO [setting a goal to eliminate this worldwide by 2023](https://www.who.int/teams/nutrition-and-food-safety/replace-trans-fat). There’s also no mandatory labeling requirement in Japan.
The Ministry of Health, Labour and Welfare has a page for Q&As about this [トランス脂肪酸に関するQ＆A](https://www.mhlw.go.jp/stf/seisakunitsuite/bunya/0000091319.html). The impression I get from it is that there’s a feeling that the rates of consumption in Japan are generally quite low, so it’s not a big problem. Whereas the American FDA takes the position that no amount of consumption is safe.
As a foreigner who doesn’t always follow a Japanese diet, I’d like to be more conscious about avoid trans fats to avoid accidentally eating a lot of food that has it. [I understand that](https://beta.reddit.com/r/japanlife/comments/16u7lel/how_do_i_tell_if_my_convenience_store_food_has/k2jors5/) margarine (マーガリン) and shortening (ショートニング) are probably the biggest offenders, but I guess it can also be in Vegetable Oil?
Does anyone have any tips for avoiding trans fats here? Is it just a total crapshoot with any restaurant food?
6 comments
Following this. I assume if you eat from the コンビニ processed stuff you get a lot but idk. But you are right about margarine for sure.
I was wondering about the breading of tonkatsu etc.
Depends on the brand of margarine:
[https://www.meiji.co.jp/smartphone/dairies/transfat/](https://www.meiji.co.jp/smartphone/dairies/transfat/)
All the bentos with fried food in the conbenis and even the supermarkets are going to be suspect. Karaage, tonkatsu, croquette, etc. It’s disappointing to see how unhealthy and limited in range prepped food is in JP supermarkets.
Similar to cholesterol, it mostly becomes a concern only if you follow the standard american diet of half a cow weekly.
Indeed, PHOs are still permitted in Japan. However, it’s also kinda important to note that Japanese food industry tends to use less trans fats compared to Western countries.
1. Avoid processed foods as much as possible. They’re kniwn for containing trans fats. Baked goods, snacks, fried foods, and ready-made meals are the main things to look out for
2. Check the ingredients list on packaged foods. While there’s no mandatory labeling requirement, I’ve noticed that some companies voluntarily disclose the information
3. Opt for traditional Japanese cuisine when dining out, as it typically uses healthier oils and fats
4. Be cautious with margarine, shortening, and vegetable oil. Yes, they can contain trans fats, but not all brands do.
It’s about making informed choices, not completely eliminating specific foods. Personally, this has worked quite well for me.
Just buy whole foods like vegetables and fish/meats at a supermarket and cook yourself at home using butter or tallow, coconut or olive oil. Problem solved.
Vegetable/seed oils should be avoided. Everything in japan is cooked using canola oil which is one of the worst oils you can put inside yourself.
Walk the perimeter in supermarkets and don’t go inside the shelved area with packaged goods.
Japan is #2 in the world when it comes to stomach cancer for a reason. Also why health checks here are so mandatory, especially if you’re over 35.