Fat Alternatives and Fat Replacers

Also indexed as: Diet Margarine, Margarine (Cholesterol-Lowering and Diet), Oatrim, Oil Sprays, Olestra, Simplesse®

Fat substitutes promise to “let you have your cake and eat it, too,” but is it really true?

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Fat substitutes include products similar to margarine, butter, or vegetable oil that have reduced fat and calorie content, and/or contain special properties that affect health.

Varieties

Cholesterol-lowering margarine (e.g., Benecol®) is a spreadable margarine product fortified with compounds called phytostanol esters that block the absorption of dietary cholesterol, thereby lowering blood cholesterol levels. In September 2000, the United States Food and Drug Administration (FDA) authorized the use of a health claim on foods containing phytostanol esters that links the consumption of phytostanol esters with a reduced risk of coronary heart disease.

Diet margarine contains a higher content of water and is lower in fat than conventional margarine.

Oil spray (e.g., Pam®) is made of oil combined with lecithin (an emulsifier derived from soybeans). These sprays prevent food from sticking to pans, thereby eliminating the need to add cooking oil to the pan, which reduces fat intake.

Fruit-based fat substitutes are used in baking low-fat recipes to provide a texture and mouth-feel that is similar to fat.

Simplesse® is made from whey (a milk protein) and egg white and provides about one-quarter as many calories as fat. This product is used in place of fat in food manufacturing.

Oatrim (Beta-Trim®, TrimChoice®) is made from enzyme-treated oat flour. Oatrim is used in place of conventional fats in food manufacturing.

Olestra (Olean®) is a non-caloric fat replacement used in the manufacture of low- and fat-free snack foods. Olestra molecules are very large—too big, in fact, to be absorbed in the digestive tract. Consequently, Olestra passes through the digestive tract and is eliminated in the feces without being absorbed. In some people, consumption of foods containing Olestra causes intestinal discomfort, cramps, and diarrhea. Therefore, foods containing Olestra are required to bear the warning: “May cause abdominal cramping and loose stools.”

Buying and storing tips

Cholesterol-lowering and diet margarines should be stored in the refrigerator and used by the expiration date on the package. Oil sprays can be stored at room temperature. Fruit-based fat substitutes can be stored at room temperature until the original packaging is opened, but should be refrigerated after opening.

Availability

Cholesterol-lowering and diet margarines are available as soft margarines in tubs in most grocery stores. Oil sprays come in aerosol or spray pump containers. Fruit-based fat substitutes are sold in jars in natural food stores. Simplesse, Oatrim, and Olestra are not available for purchase, but are ingredients used by the food industry to produce snack foods, baked goods, and frozen desserts.

Preparation, uses, and tips

Cholesterol-lowering and diet margarines can be used instead of butter or conventional margarine as a spread on toast and sandwiches. Some brands of cholesterol-lowering margarines are suitable for sautéing and baking. Diet margarines should not be heated, and are to be used only as a spread. Fruit-based fat substitutes can be used instead of fat in recipes for baked goods. Follow the substitution instructions on the package.

Nutritional Highlights

Margarine (Cholesterol-Lowering [Benecol®]), 1 Tbsp margarine (14g)
Calories: 80
Protein: 0.0g
Carbohydrate: 0.0g
Total Fat: 9g
Fiber: 0.0g
*Excellent source of: Vitamin E (6 IU)
*Good source of: Vitamin A (500 IU)

Oil Spray (Vegetable), 1/2-second oil spray
Calories: 5
Protein: 0.0g
Carbohydrate: 0.0g
Total Fat: 0.0g
Fiber: 0.0g

Olestra, 1 gram
Calories: 0.0
Protein: 0.0g
Carbohydrate: 0.0g
Total Fat: 0.0g
Fiber: 0.0g

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

Health benefits and concerns

Cancer

Nutrition experts remain concerned about the side effects and potential long-term dangers of consuming foods containing the fat substitute olestra (Olean®). Of particular concern is the potential for olestra to reduce blood levels of carotenoids (fat-soluble vitamins from plants that protect against cancer) by interfering with the absorption of these protective agents. Doctors at the Harvard School of Public Health stated, “...there is strong reason to suspect that the effects [of olestra] will include increases in cancer....”

Diarrhea

Consumption of olestra, an indigestible fat substitute, has been linked with abdominal cramps and loose stools in several studies.

Elimination of toxic pollutants

Research in animals and preliminary evidence in humans suggests that elimination of some toxic pollutants (e.g., polychlorinated biphenyls [PCBs], one type of dioxin called TCDD, DDE, and hexachlorobenzine [HCB]) might be hastened by the addition of olestra to the diet. Although experts have expressed concern over side effects and possible long-term dangers of olestra consumption, people with a history of certain environmental exposures may wish to consult with their doctor regarding the potential use of olestra in promoting elimination of these dangerous compounds.

High cholesterol

Trans fatty acids (TFAs) are found in many processed foods containing hydrogenated oils. The highest levels occur in margarine. Margarine consumption is linked to increased risk of unfavorable changes in cholesterol levels and heart disease. Therefore, margarine and other processed foods containing partially hydrogenated oils should be avoided.

However, special therapeutic margarines are now available that contain substances, called phytostanols, that block the absorption of cholesterol. The FDA has approved some of these margarines as legitimate therapeutic agents for lowering blood cholesterol levels. The best known of these products is Benecol®. The cholesterol-lowering effect of these margarines has been demonstrated in clinical trials. Nevertheless, Benecol also contains partially hydrogenated soybean oil, a source of potentially deleterious trans fatty acids.

A synthetic molecule related to beta-sitosterol, sitostanol, is now available in a special margarine and has also lowered cholesterol. In one 30-day trial, 1.7 grams per day of a phytosterol product containing mostly sitostanol combined with dietary changes led to a dramatic 24% drop in LDL (“bad”) cholesterol compared with only a 9% decrease in the diet-only part of the trial. Other trials have confirmed these results. A review of double-blind trials on sitostanol found that a reduction in the risk of heart disease of about 25% could be expected from use of sitostanol-containing spreads—a larger clinical effect than that produced by people reducing their saturated fat intake.

Olestra appears to interfere with absorption of cholesterol. In one study, consumers in the highest category of olestra consumption had significantly lower levels of total cholesterol compared to those who did not consume olestra. Nevertheless, nutrition experts remain concerned about the side effects and potential dangers of long-term consumption of olestra-containing foods.

Macular degeneration

Nutrition experts remain concerned about the side effects and potential long-term dangers of olestra consumption. Of particular concern is the potential for olestra to reduce blood levels of carotenoids, fat-soluble vitamins from plants that protect against macular degeneration (the leading cause of blindness in Americans), by interfering with the absorption of these protective agents. Doctors at the Harvard School of Public Health stated, “...there is strong reason to suspect that the effects [of olestra] will include increases in...blindness.”

Stroke

Nutrition experts remain concerned about the side effects and potential long-term dangers of olestra consumption. Of particular concern is the potential for olestra to reduce blood levels of carotenoids (fat-soluble vitamins from plants that protect against stroke) by interfering with the absorption of these protective agents. Doctors at the Harvard School of Public Health stated, “...there is strong reason to suspect that the effects [of olestra] will include increases in...stroke....”

Weight loss and obesity

Introduction of olestra into the U.S. market was associated with minor reductions in dietary fat intake among consumers who chose to consume olestra-containing foods. However, nutrition experts agree that these changes are insufficient to address the problem of obesity in this country, and remain concerned about the side effects and potential long-term dangers of olestra consumption.

The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.