Dietary-Fat Substitutes

In response to the rising awareness and concern over the consumption of trans fats, various fat replacers have been developed. Fat substitutes aim to mimic the richness, taste, and smooth feel of fat without having the same caloric content as fats. The carbohydrate-based replacers tend to bind water and thus dilute calories. Fat substitutes can also be made from proteins (e.g., egg whites and milk whey). However, these are not very stable and are affected by changes in temperature, hence their usefulness is somewhat limited.

Tools for Change

One classic cinnamon roll can have 5 grams of trans fat, which is quite high for a single snack. Many packaged foods often have their nutrient contents listed for a very small serving size—much smaller than what people normally consume—which can easily lead you to eat many “servings.” Labeling laws allow foods containing trans fat to be labeled “trans-fat free” if there are fewer than 0.5 grams per serving. This makes it possible to eat too much trans fat when you think you’re not eating any at all because it is labeled trans-fat free.

Always review the label for trans fat per serving. Check the ingredient list, especially the first three to four ingredients, for telltale signs of hydrogenated fat such as partially or fractionated hydrogenated oil. The higher the words “partially hydrogenated oil” are on the list of ingredients, the more trans fat the product contains.

Measure out one serving and eat one serving only. An even better choice would be to eat a fruit or vegetable. There are no trans fats and the serving size is more reasonable for a similar caloric content. Fruits and vegetables are packed with water, fibre, and many vitamins, minerals, phytonutrients, and antioxidants. At restaurants, be aware that phrases such as “cooked in vegetable oil” might mean hydrogenated vegetable oil, and therefore trans fat.