Getting the right fat balance

Certain fats are essential for humans. Eliminating all sources of fat can lead to a deficiency of essential fatty acids, which can result in negative health consequences.

Many people reduce the fat in their diets to lose weight, help control diseases such as diabetes and improve heart health. In response to consumer demand, manufacturers have developed low-fat food products.

Although these products are lower in fat content, they are not necessarily lower in calories. In fact, many manufacturers increase the sugar and carbohydrate content of these foods to enhance the taste lost through eliminating fats. The end result is that many people who purchase low fat products reduce fat without lowering their calorie intake.

The calories consumed in excess of the body’s needs are mainly stored as fat (adipose) tissue. This can lead to excessive weight gain and obesity. It can also contribute to high blood cholesterol, coronary artery disease and other medical problems.

People should consume fats in moderation. Consuming large amounts of any type of fat – including unsaturated fat – results in excess calories and can lead to weight gain. In particular, emphasis should be placed on lowering saturated fats and minimizing or eliminating trans fat intake. These should be replaced with polyunsaturated and monounsaturated fats.

The Food and Nutrition Board recommends that total dietary fat intake should make up 20 to 35 percent of the total daily energy (calorie). Saturated fats and/or trans fats should be less than 10 percent of total daily calorie intake; polyunsaturated fats should be up to 10 percent of total calorie intake and monounsaturated fats up to 20 percent of total calories.

Overall, trans fats should be minimized to the lowest possible level in one’s diet. People at risk for heart disease should limit saturated fat to less than 7 percent of total calories each day. The Food and Drug Administration's (FDA) Food Guide Pyramid is a useful tool for monitoring daily food intake.

Other tips for lowering levels of unhealthy fats and overall fat content include:

• Use unsaturated oils whenever possible. For example, use olive oil instead of butter to sauté, and use olive oil instead of vegetable oil in salad dressings and marinades. Use canola oil when baking.
  
  
• Try to avoid foods that are likely to be high in trans fats. These include french fries, doughnuts, cookies, crackers and other processed foods. Especially avoid commercially fried foods and commercially baked goods.
  
  
• Sprinkle slivered nuts or sunflower seeds on salads as a substitute for bacon bits.
  
  
• Snack on nuts instead of potato chips or crackers. Use nonhydrogenated peanut butter or other nut-butter spreads on celery, bananas, rice or popcorn cakes. When choosing processed foods, choose foods made with unhydrogenated oil rather than hydrogenated or saturated fat.
  
  
• Use low-fat types or skim the fat off homemade broth or stock before using in recipes.
  
  
• Add avocado instead of cheese to a sandwich.
  
  
• Substitute fish for meat once or twice a week. Fish such as salmon and mackerel are rich in monosaturated fats and omega-3 fats.

An oil recently introduced to the United States may offer unique health benefits when compared to other oils. Diacylglycerol (DAG) is based on diglyceride, while all other oils on the market are based on triglycerides. DAG oil is metabolized in a way that less fat is stored in the body. DAG oil is a good source of polyunsaturated and monounsaturated fats. DAG oil is derived from soy and canola oil.

DAG oil has a light, mild flavor that does not change the taste or texture of foods and it can be used for baking, sautéing, frying and as a part of salad oils.

DAG oil is not a fat substitute. It contains the same calories and fat as conventional oils, but is metabolized differently in the body.

Consumers can also choose fat substitutes. Fat substitutes added to baked or commercial foods mimic the desirable qualities of fat without adding as many calories. They can be classified into three categories based on their nutrient source: carbohydrate-based, protein-based and fat-based fat substitutes. Although fat substitutes on the market are considered safe by the FDA, their long-term benefits and safety are not known.