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Are You a Good Fat or a Bad Fat?: Healthy Diet Can Easily Melt Away in Confusion

Posted on: Wednesday, 22 March 2006, 03:03 CST

By Karen Herzog, Milwaukee Journal Sentinel

Mar. 22--Who knows whether reducing overall fat in the diet truly lowers risks for certain diseases?

Scientific research is inconclusive and confusing.

But one thing is certain: Not all fats found in food are created equal.

There are good and bad fats.

Some fats are to be avoided because they may increase the risk of disease.

Other fats are important in moderation because they help the body reduce blood cholesterol, a wax-like substance that can clog arteries.

"For me, it's a constant balancing act," said Mary Dunn, a 53-year-old librarian from Brown Deer who was diagnosed with diabetes three years ago.

She is concerned about fats in her diet because she said she needs to lose weight.

"I read labels all the time now, which I didn't do before," Dunn said. "You need to get as much nutritional bang for your buck as you can.

"Trans fats have no nutritional value, and are the worst kind of fat, so you want to avoid them. Then there are good fats, like fat in salmon and almonds, and I've been trying to include more of those.

"I've been overweight my whole life, but one year they tell you to do one thing, and the next year, another."

For Dunn, who sought help from a dietitian, it all boils down to choosing more natural, wholesome foods -- fresh fruit and vegetables, plus whole grains -- and less processed convenience foods, which are notoriously high in "bad" fats.

"Good" fats include olive oil, omega 3 fatty acids and monounsaturated oils such as canola and peanut -- fats that help reduce cholesterol.

"Bad" fats include saturated fats -- generally found in animal products such as red meat, and whole-milk dairy products such as butter and cheese, plus eggs -- and trans fats, found in partially hydrogenated oil and many commercially packaged snack foods, as well as in vegetable shortening and margarine.

Both bad fats increase blood cholesterol, which is carried through the body on proteins called lipoproteins.

Trans fats are considered the worst offenders.

They lower good cholesterol, raise bad cholesterol and reduce the quality of everything from testosterone to breast milk.

Just as there are good and bad fats, there also are good and bad cholesterol-carrying lipoproteins: bad LDL (low-density lipoproteins), which tend to become deposited on the walls of coronary arteries, and good HDL (high-density lipoproteins), which process cholesterol to eliminate it from the body.

One trick for remembering which lipoproteins are good and bad: HDL is "healthy lipid" and LDL is "lousy lipid," suggests Milwaukee dietitian Ann Ruelle, a diabetes educator.

Ruelle prefers to think of what patients can add to their diets, rather than foods they should give up.

She suggests giving the body a cholesterol break eating two to three meatless main meals each week (beans and veggie burgers are healthy, low-fat protein alternatives), and adding flaxseed to cereal, yogurt or fruit smoothies.

Flaxseed is an excellent source of healthy omega 3 fatty acids, and is low in saturated fat.

Soluble fiber is another way to reduce blood cholesterol.

Ruelle recommends getting fiber from oats, peas, beans, certain fruits (banana, apple with skin, orange, pear, grapefruit, mango, peaches, nectarines, dried figs, strawberries) and psyllium, a grain found in some cereal products and dietary supplements, including Metamucil.

Starting in January, the U.S. Food and Drug Administration began requiring food companies to list trans fat content on food package nutritional labels, though some companies were granted a grace period to use up old labels.

A simple way to identify a trans fat is to look at the ingredients listed on the label.

If a product is made with hydrogenated oil or partially hydrogenated oil, it contains trans fat.

Small quantities of trans fats are found naturally in dairy products, but most Americans get their trans fats through heavily processed foods.

Under the new labeling rules, some trans fat content may still be slipped in with a zero trans fat listing, even if hydrogenated oil is an ingredient.

If the product has less than 0.5 grams of fat per serving and makes no claims about fat content, manufacturers can skip the label.

If a product simply has less than 0.5 grams of trans fat, the FDA allows a company to list its trans fat content as zero.

Some food companies, such as Frito-Lay and Kraft, have already dramatically reduced their number of products containing trans fats. Crisco even developed a trans-fat-free solid vegetable shortening.

Restaurants don't face the same labeling requirements, but that doesn't mean they aren't responding to consumer concerns about trans fats.

Panera Bread switched from partially hydrogenated oil in its baked goods to butter and palm oil, although the replacements also contain saturated fat.

The Center for Science in the Public Interest, a Washington-based watchdog group that has roots in Ralph Nader-led advocacy, is calling for labeling of trans fat on restaurant menus, as items as common as doughnuts and french fries are high in trans fats.

Dunn, the librarian, said it's hard to sort through all of the confusing messages put out nutritionists and scientists.

Library patrons are always looking for the latest information on fad diets and "the current fix," she said.

"I spend a lot more of my time and money on fruits and vegetables, and there are certain aisles of the grocery store I don't walk down anymore," she said. "I'm a primary example of a person who struggles."

Intellectually knowing what to do, and actually doing it, are two different things, she said. "Sometimes it takes a diagnosis, like diabetes, for your choices to be taken away from you."

Dunn replaces other oils with olive oil during cooking and has significantly reduced her use of butter.

Sales of olive oil in the United States were up 10% last year, according to the North American Olive Oil Association.

But consumers are unsure about why some fats are better than others, according to a recent survey the International Food Information Council.

That's all the more reason to learn the difference.

RECIPES

Here's a recipe from www.deliciousdecisions.org and the American Heart Association for a healthy snack mix that is low in fat and includes oats, a source of cholesterol-fighting fiber:

Sugar and Spice Snack Mix

3 cups lightly sweetened toasted oat squares cereal

3 cups miniature no-salt-added pretzels

2 tablespoons acceptable margarine, melted (see note)

1 tablespoon firmly packed brown sugar

½ teaspoon ground cinnamon

1 cup miniature marshmallows or dried fruit bits

Preheat oven to 325 degrees.

In large plastic bag with tight-fitting seal, combine oat squares and pretzels. In small bowl, stir together melted margarine, brown sugar and cinnamon. Pour over cereal mixture. Seal bag and gently shake mixture until well-coated.

Transfer to a baking sheet.

Bake, uncovered, in preheated oven 25 minutes, stirring once or twice. Spread mixture onto paper towels to cool. Add marshmallows or fruit and stir to mix. Store at room temperature in airtight container up to 2 weeks.

To prepare in microwave: Prepare recipe as directed above, but place cereal mixture in microwave-safe bowl or casserole dish. Microwave on high (100% power) 3 minutes, stirring every minute. Makes 14 (½-cup) servings.

Note: Use margarine in a tub instead of a stick to reduce trans fats.

Per serving: 107 calories, 20g carbohydrates, 3g protein, 3g total fat (1g saturated), no cholesterol, 89mg sodium. Calories from fat: 25%.

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This recipe, from "Better Homes and Gardens Big Book of Healthy Family Dinners" (Meredith Book, 1999, $24.95), is a nod to spring, and all things light. Shrimp is a moderate source of healthful omega-3 fats:

Lemony Shrimp and Asparagus

12 ounces fresh or frozen, peeled and deveined shrimp (see note)

1 pound fresh asparagus, trimmed and cut into 2-inch pieces, or one package (10 ounces) frozen cut asparagus

1 medium red or green bell pepper, cut into thin strips

2 cloves garlic, minced

2/3 cup water

1 tablespoon reduced-sodium soy sauce

1 teaspoon finely shredded lemon peel

1 tablespoon lemon juice

2 teaspoons cornstarch

2 cups hot cooked rice (see note)

Thaw shrimp, if frozen. Rinse shrimp; pat dry with paper towels.

In medium covered saucepan, cook asparagus in a small amount of boiling water 3 minutes. Add shrimp, sweet pepper and garlic. Return to a boil and cook, covered, 1 to 2 minutes more or until shrimp are opaque. Drain.

Meanwhile, in large saucepan stir together the 2/3 cup water, the soy sauce, lemon peel, lemon juice and cornstarch. Cook and stir until thickened and bubbly. Cook and stir 2 minutes more. Stir in vegetable-shrimp mixture; heat through. Serve with hot cooked rice. Makes 4 servings.

Notes: If you purchase shrimp in shells, buy about 1 pound. the time the shells are discarded, the shrimp will weigh about 12 ounces. Use brown rice, instead of white rice, for the most healthful combination.

Per serving: 200 calories, 29g carbohydrates, 19g protein, 1g total fat (none saturated), 131mg cholesterol, 2g fiber, 287mg sodium. Calories from fat: 4.5%.

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The next two recipes are from "The New American Heart Association Cookbook, Seventh Edition" (2004, Random House).

Sun-Dried Tomato and Kalamata Olive Chicken

10 Sun-dried tomato halves, chopped

¼ Cup boiling water

4 Boneless, skinless chicken breast halves (about 4 ounce each)

1 teaspoon dried oregano, crumbled (divided)

12 kalamata olives, finely chopped

¼ cup finely snipped fresh parsley

1/8 teaspoon crushed red pepper flakes

1 ounce fat-free or low-fat feta cheese, crumbled

1/8 teaspoon salt

2 teaspoons extra-virgin olive oil (divided)

In small bowl, stir together the sun-dried tomatoes and water. Let stand 10 minutes. Drain. Return tomatoes to bowl.

Meanwhile, discard all visible fat from chicken. Place chicken between two pieces of plastic wrap.

Using a tortilla press, the smooth side of a meat mallet or a rolling pin, flatten chicken to a thickness of ¼ inch, being careful not to tear the meat.

Sprinkle ½ teaspoon of the oregano over the chicken.

Stir olives, parsley, remaining oregano and the red pepper flakes into the tomatoes. Gently stir in feta.

Heat a 10-inch non-stick skillet over medium-high heat. Add chicken and cook 3 minutes.

Turn over and cook another 3 minutes, or until no longer pink in center. Remove from heat. Sprinkle salt over chicken.

To serve, place chicken on each plate. Top each serving with ¼ cup of the tomato mixture. Drizzle each serving with ½ teaspoon oil. Makes 4 servings.

Per serving: 209 calories, 6g carbohydrates, 29g protein, 7g total fat (1g saturated), 66mg cholesterol, 1g fiber, 444mg sodium. Calories from fat: 30%.

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This recipe won't enhance your health, but it does allow you to indulge in a favorite dessert without worrying about fat.

Chocolate Crème Brulee

3 cups fat-free half-and-half cream

½ cup unsweetened cocoa powder, sifted

Egg substitute equivalent to 6 eggs

2/3 cup sugar

3 tablespoons plus 1 teaspoon mini chocolate chips (divided)

Scant ½ cup sugar (divided)

1 cup fresh raspberries

Preheat oven to 325 degrees.

In medium microwave-safe bowl, whisk together half-and-half and cocoa (mixture will be lumpy). Cover with plastic wrap.

Microwave on high power (100%) 1 minute to 1 minute 30 seconds, or until slightly warm. Whisk again to help dissolve lumps.

Whisk in egg substitute and sugar. Pour ½ cup of mixture into each of 10 (6-ounce) broiler-proof custard cups.

Spoon 1 teaspoon chocolate chips into middle of each custard cup.

Place custard cups on a 17-by-2-inch-by-1-inch rimmed baking sheet or large baking pan. Fill baking sheet half full with warm water, or fill baking pan to a depth of 1 inch.

Bake in preheated oven 30 to 35 minutes, or until center is set (doesn't jiggle when gently shaken).

Transfer baking sheet to a cooling rack. Carefully transfer custard cups to another cooling rack. Let cool 15 minutes. Cover and refrigerate 2 hours to 2 days.

At serving time, preheat broiler.

Uncover the custard cups. Sprinkle 2 teaspoons sugar over each serving.

Place cups on broiler-proof pan.

Broil with tops of the cups about 2 inches from heat for 2 to 4 minutes, or until sugar is caramelized (watch carefully so it does not burn).

To serve, place each custard cup on a plate. Garnish the crème brulee with raspberries. Makes 10 servings, ½ cup each.

Per serving: 197 calories, 40g carbohydrates, 10g protein, 1.5g total fat (1g saturated), no cholesterol, 2g fiber, 148mg sodium. Calories from fat: 7%.

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Copyright (c) 2006, Milwaukee Journal Sentinel

Distributed by Knight Ridder/Tribune Business News.

For information on republishing this content, contact us at (800) 661-2511 (U.S.), (213) 237-4914 (worldwide), fax (213) 237-6515, or e-mail reprints@krtinfo.com.

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Source: The Milwaukee Journal Sentinel

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