Over the past three decades, thinking about fats has changed. In the twenty-first century, all fats are not created equal. Fats are described as either saturated or unsaturated based on their chemical structure. Saturated fats are animal fats such as butter, the fats in milk and cream, bacon fat, the fat under the skin of chickens, lard, or the fat a piece of prime rib of beef. These fats are usually solid at room temperature. Exceptions are palm oil and coconut oil, which are both liquid saturated fats. Saturated fats are ‘bad’ fats. They raise the level of LDL cholesterol (‘bad’ cholesterol) in the blood. High LDL cholesterol levels are associated with an increased the risk of heart disease.
Unsaturated fats have a slightly different chemical structure that makes them liquid at room temperatures. Unsaturated fats, especially monounsaturated fats, are ‘good’ fats that help lower cholesterol levels. Olive oil, canola oil, and peanut oil are high in monounsaturated fats. Corn oil, soybean oil, safflower oil, and sunflower oil are high in polyunsaturated fats. Fish oils that are high in omega-3 fatty acids are also polyunsaturated and have beneficial health effects.
Another type of fat, trans fat, is made by a manufacturing process that creates hydrogenated or partially hydrogenated vegetable oils. Trans fat acts like saturated fat, raising the level of LDL cholesterol. It is found in some margarines, and in many commercially baked and fried foods. Starting in January 2006, the amount of trans fat in processed foods must be listed separately from total fat on food labels.
The federal Dietary Guidelines for Americans 2005 recommends that no more than 30% of an individual’s daily calories come from fat. Beyond that, no more than 10% of calories should come from saturated fat and people should consume as little trans fat as possible. The American Heart Association’s Nutrition Committee joined with the American Cancer Society, the American Academy of Pediatrics, and the National Institutes of Health to endorse these guidelines as part of a healthy diet. However, some experts believe that for heart health the amount of fats consumed should be much lower.
Nathan Pritikin, originator of the Pritikin Diet Plan developed a very low fat diet for heart health. The Pritikin Plan calls for less than 10% of calories to come from fat. The diet is also low in protein and high in whole-grain carbohydrates. Respected independent research shows that this diet does cause weight loss and lower risk factors for heart disease such as cholesterol and blood triglycerides Critics of the diet say that it is too difficult to stay on and that low the fat component of the diet does not allow people to get enough beneficial fats such as omega-3 fatty acids.
The Dr Dean Ornish Diet is another very low fat diet where only aboug15% of calories come from fat. The Ornish diet is an almost-vegetarian diet. It too is designed to promote heart health, and again critics claim hat it does not provide enough essential fatty acids.
Other low fat diets are designed for people who have digestive disorders. People who have gallstones or gallbladder disease often benefit from reducing the amount of fats they eat. Bile, a digestive fluid made in the gallbladder, helps break down fats. When the gallbladder is not functioning well, a low fat diet can improve digestion. Symptoms of other gastrointestinal problems, such as diarrhea, irritable bowel disorder, various malabsorptive disorders, and fatty liver, often improve on a low fat diet. People who have had weight loss surgery usually have fewer digestive problems if they eat a low fat diet.
Managing a low fat diet
People on low fat diets need to avoid certain foods. High-fat foods include whole milk and whole milk products such as ice cream or cream cheese, fried foods, marbled beef, chicken skin, spare ribs or any meat with visible fat, tuna packed in oil, regular salad dressing, potato chips and fried snack foods, and many baked goods—cookies, cakes, pies, and doughnuts.
People wishing to reduce the fat in their diet must read food labels. Food labels are required to list in the nutrition information panel nutrition facts that include calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, protein, vitamin A, vitamin C, calcium, and iron In addition, the following words have specific legal meanings on food labels.
- Fat-free: less than 0.5 grams of fat per serving.
- Low fat: no more than 3 grams or less of fat per serving.
- Less fat: A minimum of 25% less fat than the comparison food.
- Light (fat) A minimum of 50% less fat than the comparison food.
The home cook can also reduce fat in the diet in the following ways:
- Remove all visible fat from meat and skin from poultry before cooking.
- Bake or broil meats on a rack set in a pan, so that the fat can drip off.
- Refrigerate homemade soups and stews, then skim the solidified fat off the top before serving.
- If using canned soup or broth that contains fat, put the can in the refrigerator for a few hours, and skim the solid fat off the top before heating.
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- Use low-fat yogurt and herbs on baked potatoes in place of butter or sour cream.
- Top pasta with vegetables instead of oil, butter, or cheese.
To reduce fat in meals when eating out:
- Choose items that are broiled, roasted or baked. Avoid fried foods.
- Select fish or chicken instead of beef or pork.
- Ask for salad dressing, butter, and gravy on the side.
- Fill up on salad with non-fat dressing at the salad bar.
