FitSugar

You Asked: Is There Anything Wrong With a Fat-Free Diet?

FitSugar — Mon, 15 Sep 2008 12:00:00 -0700

You're asking and I'm answering . . .

Hey Fit,
I've been trying to lose these 15 pounds I seemed to have put on in the past year. I'm exercising regularly and have ditched all fat from my diet. So no meat, fried foods, nuts, peanut butter, oil, butter, baked goods, hydrogenated oils, and I only eat fat-free dairy products. I seem to be losing weight, which is great, but is there anything wrong with this kind of diet?

-Fat Free Fiona

I'm sure many people have gone on fat-free diets in an effort to lose weight, so you're not alone. I'm glad you're asking about whether it's a healthy way to slim down and the answer is yes and no. The reason is because there are both healthy fats our bodies need and unhealthy fats our bodies can stand to go without. So you don't want to ditch every amount of fat imaginable. To find out which ones to eat and which ones to avoid read more.

As you can see from the chart below, unsaturated fats and omega-3s are important to include in our diets since they have cholesterol-lowering properties. They also promote healthy skin and some, like nuts, are great sources of fiber and protein. Only 20 to 35 percent of your diet should include fat, so shoot for 44 to 77 grams of fat a day (for a 2,000 calorie diet). You're doing your body right by getting rid of hydrogenated oils and fried foods, but don't skip out on healthy fats such as nuts, lean meats, low-fat dairy products, and olive oil.

Avoid - Trans fat such as hydrogenated oils (found in processed foods such as crackers, dips, frozen foods, baking mixes, and baked goods), some margarine, shortening (Crisco), candy (caramels and some chocolate), and some fast foods such as french fries and biscuits because they can increase your risk of heart disease.

Enjoy in moderation - Saturated fat such as high-fat dairy products such as butter, cream, whole milk, cheese, and sour cream. Also watch out for high-fat meats such as ground beef, bologna, hot dogs, sausage, bacon, ribs, and chicken and turkey skin. Unfortunately coconut and coconut oil and some chocolate contains saturated fat too, so limit these foods because they're hard to digest and full of artery-clogging cholesterol.

Include these - Unsaturated fat since they are essential to your overall health. There are two kinds. The first, monounsaturated fats, can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol), so enjoy foods such as avocado, olives, and olive oil, canola and peanut oil, sesame seeds, almonds, cashews, peanuts, and nut butters made from them. The other kind, polyunsaturated fats, can reduce levels of LDL (bad) cholesterol, but too much can also lower your HDL (good) cholesterol, so don't go overboard with walnuts, corn and sunflower oil, certain brands of margarine (Earth Balance), and pumpkin and sunflower seeds.

A necessity - Omega-3 fatty acids are found in fish such as albacore tuna, herring, mackerel, rainbow trout, sardines, and salmon, soy products such as tofu, walnuts, flaxseeds and flaxseed oil, and canola oil. These have anti-inflammatory properties, can lower cholesterol, and have been found to reduce the risk of heart attack and stroke.

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How Do You Feel About Fat-Free Products?

FitSugar — Tue, 09 Oct 2007 03:00:00 -0700

As a child who came of age during the anti-fat furor, I still find myself drawn to fat-free products. But this lack of fat, as I have learned from reading many a label, doesn't necessarily translate into lower calories. Most of the fat-free products out there are highly processed to remove that fat. When it comes to milk though, I almost always choose non-fat, since the fat is taken out and nothing weird is added as a substitution.

So what about you...

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Healthy T-Day Dessert: Pumpkin-Carrot Bars With Cream Cheese Frosting

FitSugar — Sat, 21 Nov 2009 03:30:05 -0800

Thanksgiving is fast approaching, and my love of all things pumpkin is hardly waning. From yogurt to muffins, I relish this tasty flavor of Fall. If you're looking for a pumpkin pie alternative, these pumpkin-carrot bars are delish. The bit of cream cheese frosting adds a deceptive element of decadence.

Low in calories while remaining full of flavor, these pumpkin bars make a great dessert - perfect for potlucks (much easier to share with large groups than pies) and they're relatively guilt-free. They're high in vitamin A - and trust me you cannot even taste the shredded carrot - and a bar only contains 70 calories and less than two grams of fat. With nutritional stats like that, it's OK to go back for seconds.

Check out the recipe when you read more.

Pumpkin-Carrot Bars With Cream Cheese Frosting
Modified from SparkPeople

Ingredients

2 cups whole wheat pastry flour
2 teaspoons pumpkin pie spice
2 teaspoons baking powder
1 teaspoon baking soda
1 cup sugar
1/2 cup brown sugar
1/3 cup Earth Balance (or other butter substitute)
2 eggs
2 large egg whites
1 can (15 oz.) pumpkin pie filling
2/3 cup finely shredded carrot

Cream cheese topping:
4 ounces light cream cheese, softened
1/4 cup sugar
1 tablespoon skim milk

Directions

Pre-heat oven to 350° F. Spray a 15 x 10 jellyroll pan with cooking spray.
In small bowl, whisk flour, pumpkin spice, baking powder, and baking soda.
In larger bowl, use electric mixer to beat sugar, Earth Balance, and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie filling, and carrots. Beat until well blended.
Add flour mixture and mix until well blended. Spread onto greased pan.
To prepare cream cheese topping: mix together cream cheese, sugar, and milk until thoroughly blended.
Drop teaspoon-fulls of topping over pumpkin batter and swirl and cut mixture into batter with a butter knife.
Bake for 20 to 30 minutes or until toothpick inserted in the center comes out clean.
Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares.

Print recipe with images | without images

Looking for more healthy recipes? Then check out the Healthy Recipe Group - the name pretty much says it all.

Applebee's Ditches Trans Fat!

FitSugar — Fri, 18 May 2007 09:14:17 -0700

Applebee's, the nation's largest casual dining chain of restaurants, has announced that it is no longer using trans fat frying oil at its more than 1,800 restaurants.

Trans fatty acid, also known as trans fat, is made when hydrogen is added to liquid cooking oils. This process turns the once free-flowing oil into a solid to be used for baking and to give products a longer shelf-life. These "partially hydrogenated oils," clog your arteries, and increase your risk of heart disease, stroke, Type 2 diabetes and other ailments.

Applebee's is now planning on using a blend of 2 soybean oils, and claims that the taste, texture, and quality of its food won't be compromised. In fact, they said that in some cases, the trans fat-free oil actually enhanced the flavor. Nice!

In the next few weeks, Applebee's is working on replacing the pan and grill oil it uses to cook fish and shrimp. They are also working with suppliers to remove trans fat from the processed foods they use, such as some desserts and appetizers.

Well, I give Applebee's a thumbs up. Hopefully other restaurants will jump on the healthy bandwagon and ditch their trans fat too.

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Turkey Breakdown: Light, Dark, and Tofurky

FitSugar — Thu, 19 Nov 2009 10:00:29 -0800

The main course for Thanksgiving has traditionally been turkey. This meat can be a great source of lean protein, but some parts of the bird are healthier than others. To see how your turkey choices add up, check out the nutritional info of this meat and also a meat-free option.

Which has more calories, white or dark meat? To find out read more.

Meat Type (4 ounce serving)	Calories	Saturated Fat (g)	Cholesterol (g)	Protein (g)
White meat	158	.4	97	34.1
White meat with skin	185	1.4	107	32.5
Dark meat	183	1.6	127	32.6
Dark meat with skin	206	2.4	132	31.3
Wing (2.1 oz.)	98	.7	61	18.5
Wing with skin (3.2 oz.)	186	2.4	104	24.9
Leg (thigh and drumstick)	180	1.4	134	333
Leg (thigh and drumstick) with skin	192	1.9	79	32.2
Tofurky Feast (1/5 of the roast, 5.2 oz.)	250	6	0	34

While dark meat does contain more calories, fat, and cholesterol, it also contains a considerable amount of iron, so go ahead and eat that drumstick you crave. Keep in mind that the skin contains a ton of calories and fat, so feel free to indulge a little, but don't go overboard. As for the Tofurky, I'm surprised to see that a serving size contains so many calories, but at least it's low in saturated fat and high in protein.

Enjoy whichever main course you choose, but remember that these numbers don't include stuffing, mashed potatoes, or gravy on the side. If you want to save room for a slice of grandma's famous pumpkin pie, limit the turkey fixings.

Saturated Fat: A Little May be Too Much

FitSugar — Mon, 10 Sep 2007 11:45:00 -0700

OK, so we know that saturated fat isn't good for us. These fats are NOT essential to our bodies whatsoever, but boy are they tasty. Butter, ice cream, hot dogs, bacon - all dairy and meat products contain saturated fat.

Why are they bad for us? Saturated fats are known to raise LDL (bad) cholesterol levels over time. This leads to plaque build-up in your arteries, making it difficult for blood to pass to and from your heart, which puts you at risk for a heart attack. Now new research shows that food loaded with saturated fat may have immediate effects on your heart.

A study conducted in Australia took 14 healthy adults (ages 18-40) and gave them 2 meals consisting of a piece of high-fat carrot cake and a milkshake. The first meal was made with 90% saturated fat and contained 68 grams of fat! That's equivalent to a double cheeseburger, a large order of French fries, and drinking a large milkshake (yikes!) The second meal was made with polyunsaturated oil, and only contained just 9% fat.

The researchers took blood samples of the participants before and after the meals to see what happened to their HDL (good) levels of cholesterol. They discovered that the levels of good cholesterol decreased after the first fat-filled meal, and increased after the second healthier version.

The effects may be temporary, but they are still a cause for concern since this happens every time a person eats a meal high in saturated fat.

Fit's Tips: Here's the deal. It's important to limit your saturated fat intake as much as possible. Aim for 10% or less each day. That means if you eat 2,000 calories a day, eat no more than 20g of saturated fat. Cut back on meat and full-fat dairy products. Also check labels to see if there is hidden saturated fat (they tend to lurk in processed foods and snacks). You can also go for meat alternatives like Gardenburgers and Tofu Pups. I also love dairy free foods such as Wildwood Soyogurt and Tofutti Cuties (dairy-free ice cream sandwiches). They taste great and are so much better for your heart.

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Fittingly Mad: Cool Whip Free

FitSugar — Sun, 08 Jul 2007 02:30:00 -0700

It was a hot day and I found myself grocery shopping. When I am with my girls, even when they are behaving themselves, I employ the "get in, get out" strategy: Take a grocery list, shop the perimeter, placate with a bagel when necessary, pay for the food and get out of the store. It was a hot day, so the three of us lingered, a little too long, in the frozen food section. We needed waffles, and I noticed some Cool Whip Free. Imagining I could use it to concoct some kind of healthy, low fat frozen dessert, I tossed some into my shopping cart.

When I got home and read the ingredients, I had to ask the question "Cool Whip Free? Free of what?" Cool Whip Free may be low in carbs and low in calories, but it is not free of a few things I try to avoid. The top four ingredients are: water, corn syrup, hydrogenated vegetable (coconut and palm kernel oils), and high fructose corn syrup.

The first ingredient is water. Fine. I have no problem with water. It only makes sense that a "lite" dessert topping would be made from something with no calories, but let us not forget that water really has no flavor. It is the next three ingredients added to the water that make me shudder. I love the fact that regular corn syrup is not enough to sweeten this dessert topping, that high fructose corn syrup was needed as well.

My favorite touch, however, is the asterisks Kraft added to the right of the ingredient "partially hydrogenated oil." The asterisk leads me to a little informational gem of a footnote that reads, "Adds a negligible amount of fat." Thanks, Kraft I feel so much better about the fact that you can use partially hydrogenated oil, keep the amount per serving to below 0.5 gram, and still claim your product is trans fat free.

Needless to say, once I read the ingredients of Cool Whip Free, I made myself free of it. I tossed it without even opening it. That night, for dessert we had fresh berries for dessert. Just berries, free of any high fructose corn syrup and trans fats. They were delicious!!!!

Starbucks: The Healthiest Place on Earth?

FitSugar — Wed, 17 Jan 2007 12:15:00 -0800

Starbucks has announced that it is going to be making its U.S. coffee houses free of an artificial growth hormone (rBGH) used in dairies to increase milk production.

Why should we care? rBGH is given to dairy cows to increase the level of another growth hormone in both cows and humans known as IGF-1, and the elevated levels of IGF-1 has been associated with increased cancer rates. Growth hormone supplements are also thought to be harmful to the dairy cows. The dairy products involved will include fluid milk, half-and-half, whipping cream and eggnog.

This follows the recent news that Starbucks is also moving to rid its stores of artery clogging trans fat.

Elizabeth Hurley: Unlikely Organic Farmer

FitSugar — Thu, 05 Nov 2009 12:00:59 -0800

Off the top of my head I can't remember the last time I've seen British bombshell Elizabeth Hurley on screen, but for good reason - she's packed everything up Green Acres style. The former actress has left the high life of London to live on a 400-acre organic farm in Gloucestershire where she shares space with cattle, poultry, sheep, and pigs.

She's not stopping there either. This week Hurley launched an organic snacks line in conjunction with Harrods using ingredients straight from her farm. All the organic snacks are low-calorie (100 or less), low-fat and include beef jerky, oat bars, and fruit snacks.

The 44 year old married mother of one couldn't be happier trudging through the mud in a pair of Wellingtons and says that leaving London was the only way to give her son a healthy upbringing free from paparazzi "I would be bursting into tears and just be so angry. There is something about motherhood that makes you very protective of anyone coming too near your child, and the paparazzi did things like take pictures of him nude on the beach and put them online. It was disgusting, disgraceful."

Hurley says that the inspiration for her organic line came from her own experiences with fad diets. “It’s compulsory portion control. I’ve never been able to chop a Jaffa Cake in half and just eat one piece,” she said.

King of Trans Fat Goes Trans Fat Free: Crisco

FitSugar — Wed, 24 Jan 2007 17:00:00 -0800

Even the products that were once essentially made from trans fats are going trans fat free.

Crisco, which was known as the first shortening product having lower saturated fat levels than butter, coconut oil, palm oil or lard is now reformulating its shortening products to be trans fat free.

The company has actually already introduced a zero grams trans fat formula (sold in a green can) once before but that formula was more expensive and has since been discontinued.

The new formula of Crisco uses less partially hydrogenated cottonseed and soybean oils and more fully hydrogenated cottonseed oil - which contains no trans fat. Hydrogenated oils are what gives shortening its semisolid consistency and high performance cooking attributes.

Don't go ahead and eat spoonfuls of the stuff -- Crisco will still have a small amount of trans fat but the FDA allows any product with less than 0.5 grams trans fat per serving to list zero grams trans fat in its nutrition facts.