There's nothing quite like the flavor of a tender, juicy burger, the aroma of freshly baked cookies, or the plane sensation of ice cream on your tongue. The one ingredient that easily makes these foods stand out-the one that delivers aroma, flavor, texture, and feelings of satisfaction like nothing else is fat.
Using these foods is no substitute for a diet that's high in naturally low-fat foods such as fruits, vegetables, and grains. The substitutes, however, are a great way to sell out (or even eliminate) the fat in many coarse foods, like cheese and salad dressings.
• There are many different kinds of fat substitutes. Some are naturally made from carbohydrates or proteins that have been processed to mimic the mouth feel and texture of fit. Others are made from actual far molecules that have been chemically altered so that they can't get straight through the intestinal wall and into the bloodstream. These fats aren't intended for home use but are used by food manufacturers to whittle fat from snack foods, desserts, and other high-fat favorites.
• Fat substitutes are good in yet other way. Because they're often made from carbohydrates or proteins, they can supply a few health benefits beyond their quality to cut calories.
• Fat savings can be substantial. Using 2 tablespoons of fat-free Italian salad dressing, for example, can save 11 grams of fat and more than 100 fat over the same amount of the regular kind. Similarly, you can slice off 5 grams of fat and 40 fat from a grilled cheese sandwich by using far-free cheese instead of regular American.
• The former and possibly the best fat substitutes are those made from carbohydrates which are listed on food labels as dextrins, maltodextrins, modified food starehes, polydextrose, and gums. They comprise in the middle of 0 and 4 fat per gram, instead of the 9 fat provided by fat. Since they can hold up to 24 times their weight in water, they are often used for adding moisture to low-fat baked goods.
• The best thing about carbohydrate-based fat substitutes is that they are made from fiber. They not only have fewer fat calories, but because they comprise soluble fiber, they can help lower cholesterol levels as well as help operate your weight.
• In one study, researchers found that when habitancy with mildly high cholesterol ate large amounts of Oatrim, a carbohydrate-based fat substitute, for five weeks, their cholesterol went down 15 percent. In addition, their systolic blood pressure readings (which measured how hard their hearts worked to pump blood straight through their arteries) declined and their blood sugar levels were steadier.
• There's nothing quite like the smooth, creamy texture of ice cream, which traditionally comes from the high fat content. To duplicate the mouth-feel of full-fat ice cream, manufacturers use far substitutes made from proteins such as milk or egg whites, which glide across your tongue in the same way that fat does.
• Protein-based fat substitutes, such as simplesse and Trailblazer supply 1 to 4 fat per gram. They are used in general in ice cream, butter, sour cream, yogurt, mayonnaise, and other creamy foods. Other protein-based fiat substitutes, called protein blends, couple vegetable or animal proteins with gums or starches and are used in frozen desserts and baked goods. Although these fat substitutes do supply some protein, the amount is nor significant.
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