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Low-Fat Diet

Why do people follow this diet?

The most common reasons people lower the fat in their diet are weight loss or weight maintenance, and prevention and treatment of diseases, such as heart disease, high cholesterol, high blood pressure, cancer, and diabetes. Extremely low-fat, high-fiber, vegetarian diets—such as those developed by Max Warmbrand, ND, Nathan Pritikin, and Dean Ornish, MD—have been clinically proven to reverse coronary artery disease, particularly when combined with exercise and stress reduction. Coronary artery disease is the leading cause of death and disability in the United States.

The American diet provides an average of 34% of calories from fat, with 12% of these calories coming from saturated fat. However, the American Heart Association, The National Cancer Institute, and the American Dietetic Association recommend that only 20% to 30% of our daily caloric intake should come from fat, with 10% or less coming from saturated fat. The American Heart Association also recommends that we consume less than 300 mg or less of cholesterol per day; this equals a little more than the amount of cholesterol in one large egg, which is 213–220 mg. The average daily intake of dietary cholesterol is 220–260 mg for women and 360 mg for men.

Not all fats are bad. The body needs certain types of fat to function. An ultra-low fat diet (providing less than 10% of calories from fat) may cause an essential fatty acid (EFA) deficiency. EFAs (including omega-3 and omega-6 fatty acids) are essential for the body’s cell membranes. With too little fat in the diet, the body may not properly absorb fat-soluble nutrients, such as vitamins A, D, E, and K, and carotenoids, essential for the health of the eyes, skin, immune system, bones and teeth.

What do I need to avoid?

Saturated fats Found in red meat and dairy products, saturated fats raise blood cholesterol levels and increase the risk of heart disease. Avoid them by staying away from meats, whole milk products, butter, cream, and other dairy products that are not labeled “nonfat” or “fat-free.”

Polyunsaturated fats (PUFAs) Found in vegetable oils such as corn oil, sunflower oil, and safflower oil, PUFAs contribute to heart disease and cancer. Although PUFAs lower cholesterol levels in most studies, the relationship between PUFAs and cardiovascular disease and cancer remains unclear. The same is not true with regard to fish oil and olive oil, both of which are associated with reduced risk of cardiovascular disease and may be associated with reduced risk of certain cancers. A more healthful alternative to PUFAs are monounsaturated fats, which are found in abundance in olive oil.

Trans fatty acids (TFAs) TFAs are found in processed foods containing partially hydrogenated oils, including most commercial snack foods, “vegetable shortenings,” and margarines. Partially hydrogenated oils are also used in deep-frying, so many fast foods, such as French fries, contain large amounts of TFAs. TFA consumption greatly increases the risk of heart attack. Avoid TFAs by eating as many whole, unrefined foods as possible.

Highly processed foods Be aware that highly processed low-fat or fat-free products often have as many or more calories as the full-fat versions and should be avoided. Simply because a food is low-fat or fat-free, doesn’t mean that unlimited quantities can be consumed. An excess of calories—whether from fat-free or high-fat foods—will be converted to body fat, regardless of whether those calories come from fat or from sugar (carbohydrate).

Bread, cereal, rice, and pasta to avoid:

  • Biscuits and muffins
  • Doughnuts, pastries, and croissants
  • Taco shells
  • Popcorn with oil

Dairy products to avoid:

Fats, oils, and sweets to avoid:

  • Margarine
  • Mayonnaise and salad dressings that aren’t low fat
  • All oils
  • Most cakes and pies
  • Candy bars
  • Granola bars
  • Ice cream
  • Chocolate

Note: Be aware that many “fat-free” or “reduced fat” foods contain high amounts of sugar (such as high fructose corn syrup) which is converted by the body into fat.

Protein (meat, poultry, fish, eggs, nuts, and beans) to avoid:

Vegetables and Fruits to avoid:

Best bets

Bread, cereal, rice, and pasta:

Dairy products:

  • Nonfat milk
  • Nonfat yogurt
  • Other nonfat dairy products

Fats, oils, and sweets:

  • Oil-free and some “lite” salad dressings
  • Fat-free mayonnaise
  • Nonfat frozen yogurt
  • Sorbet and fruit ices
  • Fruit rolls and fig bars

Protein (meat, poultry, fish, eggs, nuts, and beans):

Vegetables and fruits:

  • Raw, steamed, or boiled vegetables
  • Raw fruits
  • Vegetable and fruit juices diluted with purified water

Are there any groups or books associated with this diet?

American Heart Association
1615 Stemmons Freeway
Dallas, TX 75207–8806
http://www.americanheart.org

American Dietetic Association
216 West Jackson Boulevard
Chicago, IL 60606–6995
http://www.eatright.org

National Cancer Institute (NCI)
Cancer Information Service
9000 Rockville Pike
Building 31, Room 10 A-24
Bethesda, MD 20892
http://www.nci.nih.gov

Eat More, Weigh Less: Dr. Dean Ornish’s Advantage Ten Program for Losing Weight Safely While Eating Abundantly by Dean Ornish, MD, New York: Quill, 2001

Secrets of Fat-Free Greek Cooking by Elaine Gavalas, Garden City Park, NY: Avery Publ., 1999.

The National Cancer Institute of the National Institutes of Health
Action Guide for Healthy Eating: Action List for Fat
http://www.pueblo.gsa.gov/cic_text/food/guideeat/Alistpg.html

Bibliography

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