The Skinny on Fat Substitutes: Can They Help You Lose Weight?

Trying to lose weight? What’s the first thing that comes to mind?

Did you say lower your fat intake? That’s what most people say, and it’s true, but we all have a really tough time doing this. The “just cut back” approach only works if you can do it consistently, and it doesn’t work for millions who are struggling. So, what about fat substitutes? Love them or hate them, fat substitutes are here to stay. Whether it’s adding water or air to dilute the fat calories, changing fat's chemical form to prevent digestion, or providing the “mouth-feel” of real fat, there are so many products to choose from, and a lot of calories to be saved. For some people, this can be a good way to trim some dietary fat, without sacrificing flavor. Check out some of these fat replacers, and let me know what you think. How do you cut back on fat?

Make no mistake, fat is quite the flavorful macronutrient – and provides a lot of “value added” to not only taste, but texture and moisture of food. Fat is everywhere in foods, from clearly visible to cleverly hidden, and we must train our “fat radar” to not only pick up those signals, but be honest with ourselves to figure out the best places to cut fat (where it doesn’t matter to us, as individuals) and when to enjoy the full-fat taste experience.

This is a work in progress for all of us, and includes monitoring everything from portion size, to frequency of consumption, to just plain enjoyment of food. When it comes to the use of fat substitutes, everyone is very different. One person’s perfect substitute is another’s totally gross product.

A crop of products are now available to help cut down the fat (and calories) without sacrificing flavor. The main idea is to reduce total fat intake. So while substituting an artery-clogging animal fat (think butter) with a heart healthy plant fat (think olive oil) the calories remain the same – a whopping 100-120 calories per tablespoon.

Now, none of these products are necessary, but can be options for those who need some ideas. Have you tried any of these? Let me know which ones you like, and others products you have found. When it comes to fat intake, we need all the help we can get!

Z-Trim: Available on websites and in stores within the next few months, Z-trim is make from dietary fiber. It’s a fiber-gel compound. Made from the husks of corn, it can replace fats in a large variety of products. Over the past few months, several school districts have been using Z-trim gel in baked goods, salad dressings, and mayonnaise – all sources of tasty, but hidden fat. Both the students and teachers loved the products. It has no taste and no calories, so expect to find it in a variety of products, ranging from condiments, sauces, baked goods, deli meats snack foods, and frozen treats.

Olestra (Olean): Olestra is a non-digestible fat. Because it has a similar structure to real fat, it has the mouth-feel of natural fat, but it’s chemical alternation renders it non-digestible by the body, and it passes through the system intact, and is eliminated. Limit the portions to both save calories, and minimize digestive troubles. It’s found mostly in a variety of chips.

Flavor Sprays: Found everywhere in butter flavor, these sprays go anywhere from toast to veggies to crackers. This has turned many of my patients into vegetable eaters – a common complaint being that plain veggies just tasted too bland. It’s a help for those who want a buttery mouth-feel without the calories. Other products like David Burke flavor sprays have expanded to flavors from "Birthday Cake" to "Cajun."

No-Stick Cooking Sprays: Save yourself some calories by coating a frying pan with products like Pam™ or Mazola™. There similar are store brands, all available in unflavored, butter, oil, and a special formulation from grilling. Combined with a non-stick pan, you’ll save hundreds of calories by cutting way back on the added fat.

Starch Thickeners: These have been around for many years, and are basically a variant of good-old cornstarch. These long-chain carbohydrates add the thickening properties of fat, but not the flavor. Often found in dairy products, they pop up in some of the fruit purees used in baking. (More on that below.)

Carrageenan: A seaweed extract (No smell or taste – Really!), that adds thickness to foods, it’s often found in “super” skim milk (tastes like whole milk, but it’s skim) and some ice creams and soy products. Billed as having the mouth-feel of fat, it is found in a number of popular fat-free foods.

Fruit Purees (Baking): Many of us know the old trick of replacing some (or all) of the fat in baked goods with applesauce. While this did lower calories, the flavor suffered significantly. There are several apple and prune-based fruit purees, with added starch thickeners made specifically for use in baking.

“Non-Food” Fat Substitutes: This one has nothing to do with food. Switch to non-stick cookware to help reduce the amount of added cooking fat. Don’t like the oil sprays? Make your own using a special oil misting can.

Any other ideas? Let me know!

Comments

I tried the David Burke flavor sprays in a store at the mall. I tried all the flavors...sprayed on crackers. I couldn't find any that I liked. They were all disgusting.

Her advise about lowering fat is just a bunch of bunk! Olestra? It has many side-effects that they won't tell you about like anal leakage, and was on the package at one time, which could (and happened to me from just a few chips)exasperbate other medical conditions. She sounds like a spokesperson for the food industry. The cause of obesity has been proven not to be from fat consumption, but from empty carbohydrates like white flour and sugars. The next time you buy food, check out the amount of carbs from sugars alone! Also, trans fatty acids from hydrogenated oils will feed your arteries with clots far more than any other fats. The best oil to cook with is organic coconut oil. Go to Dr. Mercola's website for the best diet information I've read in a long time. He's a D.O. in the Chicago, IL area. It will open your eyes in the area of nutrition. I have no affiliation with this site by the way.

Mercola's site is there to sell his books and products. His theories have been discredited time and time again.

Tried Z-Trim. Absolutely perfect. Doesn't alter the taste--if anything, makes it creamier or chewier. No Olestra-like bowel fits either.

Mr. Sterling, unless you have a "Dr." in front of your name, I would think it would be rather "bunk" of yourself to try to refute an M.I.T. graduate's advice.

Hello everyone...

I know how hard it is dieting and find tasty food to snack in the afternoon, especially when you like sweets and candies.

The other week I was in Whole Food, looking in the snack and cookie sections. I tried these cookies from Brazil, called Jasmine, they are so so good. They're 128 kalories per 5 cookies, and they are whole grain and high in fibers and iron.Perfect for women who are dieting.I always have problems with my iron levels, especially when Iam dieting or undergoing some stressful times.

Plus, they are all natural and organic.

I thought I could share this information... and I hope you'll find them as tasty as I did.

K.

MR. Sterling makes very good points especially about the trans fats. Why else would they outlaw restaurants to use any trans fats from now on in NY and other states following suit. DO YOUR RESEARCH people just becasue someone has a DR. before their name does not make them an expert on what harm certain foods can do to you. check out http://www.fda.gov/fdac/features/2003/503_fats.html as well as http://www.umm.edu/features/transfats.htm and http://www.healthcastle.com/trans.shtml for a few on that. a few more http://www.newstarget.com/white_flour.html and http://www.yoursuccesslinks.com/whiteflourreport.htm on the white flour & sugar. It seems there is always someone out there that is telling us what we should or shouldn't eat and how it can harm us and how it can help us. I think we need to start saying grace again before we eat anything and do our own research and listen to our bodies. Our body will let us know if we just listen to it. God Bless!

Try using rice paper as a substitute for pastry when making quiches and flans.

I also have tried Z-trim and now use it regularly. Works very well in mac & cheese, quickbreads, bread, oatmeal cookies. Starbucks lowfat latte, some 1% milk and a bit of Z-trim makes a really nice shake.
www.nettrition.com has it at a reduced price, and the shipping rate is good if you buy a bunch.

ARE WE ALL GONE MAD.Looking at all the so call food ingredents in our food,open your eyes people,do research on the garbage they put in the food that we eat. Ask yourselfs why are people dying,getting more sick .Ask yourselfs W H Y ??????????

Despite the jab at Mr. Sterling's lack of "Dr." before his name, he is aware of something about which Dr. Fernstrom is, apparently, clueless: coconut oil. The information is available in various places, online and in print. "The Coconut Oil Miracle" is a good book to start with. Dr. Fernstrom may be confused by old studies which tested hydrogenated coconut oil; perhaps because of that she thinks coconut oil is bad for the human body. Any hydrogenated oil will fare poorly in health tests. But studies on natural coconut oil are astounding, in terms of very little fat absorption, lower cholesterol, and more. And no, I do not sell coconut oil, but I certainly do cook with it virtually every day. I went from a nearly fat-free diet to a a wonderfully rich diet utilizing coconut oil. It's a glaring omission in Dr. Fernstrom's list. She also seems to be unaware of the diabolical effects of free radicals in most open or heated vegetable oils; an exception is coconut oil. The good doctor has much to learn.

I would appreciate some professional feedback on my question, please: I am diabetic. My blood sugars are controled (under 140) with diet and very little exercise, however, my triglycerides were at one point near 4000. I have since gotten them down into the 200-300 range with the help of a mixture of Tricor ad Lipitor. I am only 33 years old, and my diabetes is type 2, after 2 pregnancies with gestational. I also take 10 mg of Lisinopril to protect my heart and keep my BP in normal range. Is adding coconut oil to my diet going to adversely affect my lipids or glucose levels and is it safe to take in soft gel form? Also, will I have to make any adjustments to the diabetic diet I am currently on? It seems like a lot of fat, when fat seems to be one of my big problems. Please contact me via myspace with any helpful advice. I think my family doctor is inadvertantly trying to kill me...given the fact that he had e on Avandia (without reason) for my already controlled diabetes. Please let me know what I can do!