We have all heard how important it is to reduce fat in our diets. In an effort to help consumers decrease their fat consumption, food manufacturers have developed fat substitutes. Sometimes called fake fats, or fat replacements, fat substitutes can be broken down into three categories: carbohydrate-based, protein-based, and fat-based.

Carbohydrate-based substitutes include modified food starch, polydextrose, cellulose, dextrin, maltodextrin, guar gum, and xanthan gum. They stabilize water into a gel-like structure and are heat stable so they can be used in baking. These substitutes are subject to melting at high temperatures so they cannot be used in frying.

Protein-based substitutes are usually made in one of two ways. One method is to make them from egg whites and/or milk proteins. (Simplesse is an example of such a substitute). The proteins are broken down into minute particles which are designed to imitate the creamy texture of fat. Since proteins are unstable under heat, this type of protein-based substitute can only be used in cold food products. The other type of protein-based substitute consists of a mixture of dried egg whites and whey protein combined with xanthan gum. This substitute is not suitable for frying but it can be used in many heat applications.

Fat-based substitutes are comprised of fatty acids that are chemically altered to provide fewer or no calories. Some of these substitutes will pass through the body unabsorbed. The advantage to fat-based substitutes is that they are heat stable and can be used in frying.

There are several fat substitutes on the market. New fat substitutes are in the process of being developed. Others are waiting for approval of the Food and Drug Administration (FDA). Before any fat substitute is allowed on the market, proof must be submitted to the FDA that it is safe for human consumption. Once approved, a fat substitute then falls into the FDA's category of "generally recognized as safe" (GRAS).

Some products made with fat substitutes may have the same number of calories per serving as their regular counterparts. For example, product A may have 205 calories and 5 grams of fat. Product B may have 190 calories and 12 grams of fat. In this case, the fat grams have been reduced but the calories have remained about the same. To some people, fat substitutes may not have the same creamy texture compared to real fat. To others, there may be an after taste.

Eating foods made with fat substitutes can help reduce the fat in one's diet. However, the question remains if fat substitutes really help people cut down on fat and calories. Foods made with fat substitutes may give a false sense of security. It is easy to justify eating other high-calorie foods when consuming foods made with a fat substitute. Whether or not you use foods with fat substitutes, remember that fat substitutes are no substitute for good eating habits..

Copyright© 1999-2006 Kevin Kelly, LRD. All rights reserved. Unauthorized use prohibited.

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