Is Crisco Bad for You? Health Risks and Better Alternatives

Crisco, the iconic brand of vegetable shortening, has been a kitchen staple in American households for over a century. But with growing concerns about processed foods and their health impacts, many people are asking: is Crisco bad for you?

The answer isn’t straightforward. While modern formulations no longer contain dangerous trans fats, vegetable shortening like Crisco remains a highly processed, calorie-dense fat with questionable nutritional value. This article examines the science behind vegetable shortening to help you make informed decisions about using Crisco in your cooking and baking.

What Is Crisco and How Is It Made?

Crisco is a brand of vegetable shortening made primarily from hydrogenated vegetable oils, typically derived from soybeans, cottonseed, or palm oil. The term “shortening” refers to any fat that’s solid at room temperature and creates a “short” or tender texture in baked goods.

The manufacturing process involves hydrogenation, where liquid vegetable oils are treated with hydrogen gas under high pressure and temperature. This process converts unsaturated fats into saturated fats, transforming the oil from liquid to solid form.

The Evolution of Crisco’s Formula

Historically, Crisco and similar products were made using partial hydrogenation, which created trans fats as a byproduct. Trans fats have been conclusively linked to increased risk of cardiovascular disease, stroke, and other serious health conditions.

Following the FDA’s complete ban on artificial trans fats in January 2020, manufacturers reformulated their products using full hydrogenation instead. This process eliminates trans fats but creates an extremely hard fat that requires additional processing called interesterification to achieve a spreadable consistency.

Nutritional Profile of Crisco

One tablespoon (12 grams) of Crisco All-Vegetable Shortening contains:

• Calories: 110
• Total fat: 12 grams
• Saturated fat: 2.5 grams
• Unsaturated fat: 3.5 grams
• Trans fat: 0 grams (in current formulations)
• Protein: 0 grams
• Carbohydrates: 0 grams
• Vitamins and minerals: Negligible amounts

Unlike butter or lard, Crisco is 100% fat with no water content, making it extremely calorie-dense. It provides virtually no nutritional benefits beyond energy, containing no protein, fiber, vitamins, or minerals.

Health Concerns Associated with Crisco

High Caloric Density

With 110 calories per tablespoon and zero nutritional value, Crisco contributes empty calories to your diet. Regular consumption of calorie-dense, nutrient-poor foods is associated with weight gain and metabolic health issues.

Interesterified Fats: An Unknown Risk

While modern Crisco no longer contains trans fats, the interesterification process used to create its spreadable texture raises new concerns. Research on interesterified fats is still limited, but preliminary animal studies suggest potential problems.

Studies in rats have found that interesterified fats may promote inflammation, enlargement of fat cells, fatty liver disease, and impaired blood sugar control. However, human research remains insufficient to draw definitive conclusions about long-term health effects.

High Processing Level

Crisco undergoes extensive industrial processing, including chemical extraction, bleaching, deodorizing, and hydrogenation. Highly processed foods are generally associated with poorer health outcomes compared to whole, minimally processed foods.

Omega-6 to Omega-3 Ratio

Vegetable shortenings made from soybean or cottonseed oil are high in omega-6 fatty acids. While omega-6 fats are essential nutrients, excessive intake without adequate omega-3 fatty acids can promote inflammation in the body.

Does Crisco Have Any Benefits?

From a culinary perspective, Crisco offers several advantages:

• Long shelf life: Vegetable shortening remains stable at room temperature for extended periods without refrigeration
• High smoke point: Suitable for high-temperature cooking and frying
• Consistent results: Creates tender, flaky pastries and crispy fried foods
• Neutral flavor: Doesn’t impart unwanted flavors to baked goods
• Cost-effective: Generally cheaper than butter
• Trans fat-free: Modern formulations contain no artificial trans fats

However, these practical benefits don’t translate to nutritional or health advantages. From a wellness perspective, Crisco offers no benefits over less processed alternatives.

Healthier Alternatives to Crisco

Grass-Fed Butter

Butter is a natural, minimally processed fat that provides fat-soluble vitamins A, D, E, and K2. Grass-fed butter contains higher levels of beneficial nutrients like conjugated linoleic acid (CLA) and omega-3 fatty acids. While high in saturated fat, recent research suggests the relationship between saturated fat and heart disease is more complex than previously thought.

Substitute butter for Crisco at a 1:1 ratio in most recipes, though the small water content in butter may slightly alter texture.

Coconut Oil

Unrefined coconut oil is solid at room temperature and works well in baking. It contains medium-chain triglycerides (MCTs), which are metabolized differently than other fats and may offer some health benefits. However, coconut oil is very high in saturated fat and imparts a coconut flavor that may not suit all recipes.

Ghee (Clarified Butter)

Ghee is butter with the milk solids and water removed, leaving pure butterfat. It has a high smoke point, long shelf life, and is suitable for people with mild dairy sensitivities. Like butter, it provides fat-soluble vitamins without the industrial processing of vegetable shortening.

Avocado Oil

For recipes that call for melted shortening or high-heat cooking, avocado oil is an excellent choice. It has a high smoke point, neutral flavor, and is rich in heart-healthy monounsaturated fats and antioxidants. However, it won’t work for recipes requiring solid fat.

Olive Oil

Extra virgin olive oil is one of the healthiest fats available, rich in antioxidants and anti-inflammatory compounds. It’s best used in recipes calling for liquid fat rather than as a direct substitute for solid shortening. For baking, light olive oil with a neutral flavor works better than extra virgin varieties.

Palm Oil Shortening

Sustainably sourced palm oil shortening provides a natural alternative to hydrogenated vegetable shortening. It’s solid at room temperature without requiring hydrogenation. However, environmental concerns surrounding palm oil production make it a controversial choice.

How to Use Crisco More Safely

If you choose to use Crisco, consider these harm-reduction strategies:

• Use sparingly: Reserve it for occasional special recipes rather than everyday cooking
• Combine with healthier fats: Mix Crisco with butter or coconut oil to reduce the amount used
• Balance your overall diet: Ensure your diet includes plenty of whole foods, vegetables, fruits, and omega-3 rich foods
• Choose high-quality versions: Some brands offer non-hydrogenated palm or coconut oil shortenings
• Read labels carefully: Check ingredient lists and avoid products with unnecessary additives

The Verdict: Is Crisco Bad for You?

While modern Crisco no longer contains the dangerous trans fats that plagued earlier formulations, it remains a highly processed, nutrient-poor fat with questionable health effects. The long-term impact of interesterified fats on human health remains uncertain, and the high caloric density without nutritional benefits makes it a poor dietary choice.

Occasional use of Crisco in baking is unlikely to cause significant harm for most people, but it shouldn’t be a dietary staple. For everyday cooking and baking, less processed alternatives like butter, ghee, coconut oil, olive oil, and avocado oil offer better nutritional profiles and are likely safer choices for long-term health.

If you’re concerned about your fat intake or have existing health conditions such as heart disease, diabetes, or obesity, consult with a healthcare provider or registered dietitian for personalized guidance. They can help you make informed choices about which fats are best for your individual health needs and goals.

Final Thoughts

The question “is Crisco bad for you?” doesn’t have a simple yes or no answer. While it’s not as harmful as it once was due to the removal of trans fats, Crisco remains a highly processed food with minimal nutritional value and potential health concerns related to interesterified fats.

For optimal health, focus on whole, minimally processed foods and natural fats in moderation. When baking or cooking requires solid fat, consider natural alternatives that provide nutritional benefits alongside their culinary functions. Your body—and your taste buds—will likely thank you for choosing quality over convenience.

Sources:

• FDA – Trans Fat
• PubMed – Hydrogenation Process and Trans Fats
• USDA FoodData Central – Nutritional Information
• American Heart Association – Saturated Fats
• PubMed – Effects of Interesterified Fats
• PubMed – Trans Fats and Cardiovascular Disease