Shortening is a solid fat, typically made from hydrogenated vegetable oil, used primarily in baking to achieve a desirable texture in goods like pie crusts, cookies, and cakes. The term originates from the way the fat “shortens” the gluten strands in dough, preventing the formation of a tough, elastic structure and creating a tender, crumbly result. Due to its 100% fat content, neutral flavor, and long shelf life, vegetable shortening became a popular, inexpensive alternative to traditional fats like lard and butter in the early 20th century. However, the unique composition of shortening introduced significant health concerns, leading many to question its place in a healthy diet.
The History of Concern: Trans Fats
The initial and most significant health risk associated with vegetable shortening involved artificial trans fats, a byproduct of partial hydrogenation. This manufacturing process was developed to turn liquid vegetable oils, such as soybean or cottonseed oil, into a semi-solid, shelf-stable product. Partial hydrogenation was widely used because it improved food texture and extended shelf life, making shortening a staple in commercial baking and frying.
The process structurally altered unsaturated fatty acids, creating artificial trans fatty acids that the body does not process efficiently. Research established a strong link between consuming these trans fats and cardiovascular disease. Specifically, artificial trans fats raise low-density lipoprotein (LDL) cholesterol, often called “bad” cholesterol, while lowering high-density lipoprotein (HDL) cholesterol, or “good” cholesterol. This combination promotes plaque buildup in arteries, increasing the risk of heart attack and stroke.
Based on the evidence of harm, the U.S. Food and Drug Administration (FDA) determined that partially hydrogenated oils were no longer Generally Recognized As Safe (GRAS). This regulatory action, which went into full effect in 2021, effectively removed the primary source of industrial trans fat from the American food supply. As a result, modern shortening formulations have been substantially reformulated to comply with this ruling, shifting the health conversation away from trans fats.
Modern Risks: High Saturated Fat Content
The removal of partially hydrogenated oils necessitated a change in how shortening is manufactured to maintain its solid texture at room temperature. Contemporary commercial shortenings now utilize fully hydrogenated vegetable oils and tropical oils, such as palm oil, which are naturally or chemically high in saturated fat. While full hydrogenation eliminates trans fats, it results in a fat that is almost entirely saturated, which still presents a health concern.
Saturated fat intake remains a focus of dietary recommendations because it is known to raise LDL cholesterol levels, a primary risk factor for heart disease. Most vegetable shortenings are 100% fat, and a single tablespoon can contain between 3.5 grams and 7 grams of saturated fat, depending on the brand. For perspective, butter typically contains about 7 grams of saturated fat per tablespoon. However, the overall fat profile of shortening is significantly different from heart-healthier fats rich in unsaturated fatty acids.
The process used to make some modern shortenings spreadable involves blending fully hydrogenated fat with liquid oil through a technique called interesterification. The long-term health effects of interesterified fats are not yet fully understood and are the subject of ongoing scientific study. Therefore, even without trans fats, the finished product remains a highly processed ingredient that contributes a high concentration of saturated fat to the diet without providing meaningful vitamins or nutrients.
Healthier Substitutes for Baking
For home bakers looking to reduce their intake of highly processed fats, several alternatives can be used in place of shortening, though each option affects the final product differently.
Butter
Butter is the most common substitute and can be used in a one-to-one ratio for shortening in most recipes. Butter is about 80% fat and 20% water, which results in a slightly crispier and more flavorful baked good compared to the tender result produced by 100% fat shortening.
Refined Coconut Oil
Refined coconut oil is a plant-based option that is solid at room temperature and can often be swapped directly for shortening. It is important to use refined coconut oil if a neutral flavor is desired, as unrefined versions impart a distinct tropical taste. Coconut oil is high in saturated fat, but it does not contain the processed vegetable oils found in traditional shortening.
Liquid Oils
Liquid oils, such as olive oil or avocado oil, are suitable alternatives only in recipes that specifically call for melted shortening or oil. Using liquid oils in recipes that require a solid fat, like pie crusts or biscuits, will result in a denser texture because the fat cannot coat the flour particles in the same way. Ultimately, the choice of substitute depends on the desired texture and flavor, allowing for a better nutritional profile without sacrificing the quality of the baked goods.