Please read from the SBD "official" site:
Fat: Friend or Foe?
Because fat is the most concentrated source of energy (i.e., calories) you can get from food, it's often vilified by popular weight-loss plans. Not all fat, however, deserves its bad reputation. Actually, good fats - like extra-virgin olive oil and canola oil - are an essential part of a healthy diet. Did you know that fat plays a role in making vitamin D (which is actually a hormone) and other hormones, cushions your vital organs and bones, aids in the absorption of vitamins A, E, and K, and keeps your cells healthy? It does.
The South Beach Diet(r) encourages you to enjoy the good fats. Not only are they considered essential fats, meaning you must consume them in your diet to maintain good health, but they add flavor and texture to foods and help you feel satisfied.
Certain fats, the so-called bad fats, should be avoided, since they contribute to heart disease and stroke. Here's a breakdown:
Unsaturated fat (mono- and poly-) exists in liquid form at room temperature.
These are the good fats that we encourage you to enjoy on all Phases of The South Beach Diet(r).
Unlike saturated and trans fats, unsaturated fats can lower your risk of heart disease and stroke. Monounsaturated fats include extra-virgin olive oil and canola oil.
Polyunsaturated fats include the omega-3s found in fish oil.
Saturated fat exists in solid form at room temperature. It's found in animal products and some vegetable oils. Eating too much saturated fat can lead to high LDL ("bad") cholesterol, which can ultimately contribute to heart disease.
Trans fats are created when an unsaturated fat (like vegetable oil) is
chemically altered so that it stays solid at room temperature. Consuming trans fats can lead to clogged arteries.
Trans fats are found in processed foods like chips, baked goods, and fast foods.
You'll see the words "hydrogenated" or "partially hydrogenated" on the ingredient label if trans fats are present. Also, since January, 2006, the U.S. Food and Drug Administration (FDA) has required food manufacturers to display the amount of trans fats on all of their product labels.
Note: Children under the age of 2 should not be on a fat-restricted diet, since fat is important for proper brain development.
Shopping for Fats Daily Dish 6/22/04
This Daily Dish is the first in a series on how to read nutrition labels
The South Beach Diet(tm) does not ask you to count grams of fat. The focus is on eating the
right fats in controlled amounts. But what are the right fats, and how can you identify them
on a nutrition label?
Reading both the nutrition facts and the ingredients can help you solve the fat puzzle. Fat
is currently broken down into two categories under the nutrition-facts panel. The first
shows the total fat grams, and the second shows the grams of saturated fat.
If you subtract the saturated fat grams from the total fat grams, you'll be left with
fat that is either unsaturated ("good") fat or trans ("bad") fat. You'll now need to
look at the ingredients list to figure out the rest of the fat puzzle. This is because the
amount of trans fat won't be listed on the nutrition-facts panel until the year 2006.
Trans fats are listed in the ingredients as "hydrogenated" or "partially hydrogenated"
oils, while unsaturated fats may be listed as olive oil, canola oil, corn oil, or a variety
of other vegetable oils. If you identify trans fats in a product, try to avoid purchasing it.
Trans fats have been shown to raise bad cholesterol levels and lower good cholesterol levels.
Now that you're armed with the keys to unscrambling the fat puzzle, you may start to see
a pattern that will help you avoid certain products (without spending hours deciphering the
The Trans-Fat Hot List
From the official SBD site
You've probably heard a lot in the news lately about trans fats-a particularly nasty type of fat that can wreak havoc on your health. Food manufacturers have not been required to list this type of fat on their food labels in the past, but because of new government regulations, manufacturers will be required to list the amount of trans fats in their products by 2006. Until then, here is what you need to know to identify trans fats present in foods.
Look for the words "hydrogenated" or "partially hydrogenated" oil on the list of
ingredients. If it is listed as the first, second, or third ingredient, the food has a lot
trans fats in it. The common names for trans fats to look for on food labels include partially hydrogenated soybean oil, partially hydrogenated corn oil, partially hydrogenated soybean and/or cottonseed oil, partially hydrogenated palm kernel oil, partially hydrogenated coconut oil, and partially hydrogenated vegetable oil shortening.
You can also refer to this "Hot List" of foods that are known to harbor trans fats. To keep your weight loss on track, and to maintain good health, it's best to avoid these foods as much as possible. There are plenty of great-tasting, healthier alternatives you can have instead!
BREADS AND BREAD PRODUCTS
Biscuits, made from mix Stuffing mixes
Biscuits or rolls, made from refrigerated
dough Taco shells
Coating mixes for fish, meat, or poultry White and wheat flour breads (some
Most commercial bakery items,
Pastries or bakery items with icing or
Cinnamon buns Sweet rolls
Danish Toaster tarts or strudel, plain or iced
Most commercial confectionery,
Hard candies with a creamy texture (some
Caramels Seasonal candy
Chocolate Taffy-like candy
DIPS AND SNACKS
Bean dips (some types)
Crackers, including cheese-filled
sandwich-type, cream-filled sandwich-type,
saltine-type, snack crackers and
some types of wheat crackers
Cheese and pretzel snack kits Nacho cheese dips
Cheese and cracker snack kits (some
types) Popcorn packaged for the microwave
Cheese puffs Potato chips and potato sticks
Chocolate- or yogurt-covered snacks
(most types) Pretzels filled with imitation cheese
Cookie snack kits Pudding snacks, prepared
Cookies, most types such as chocolate
chip and vanilla wafers Tortilla chips (some types)
Corn chips Weight-loss snack bars (some types)
Breakfasts with biscuit Fried chicken
topping, made from biscuit mixes Fried fish sandwiches
Mixed meals from a box that contain
buttermilk biscuit topping, cornbread
topping, dumplings, or pouched seasoning
Fried apples or fast-food fruit pies. Most deep-fried fast foods
Most commercially prepared items, such
as Cake sprinkles, decorettes, or baking
chips Cakes and cake mixes
Pie crusts, such as traditional, graham
cracker, and cookie crumb, and some pie
fillings, such as chocolate
Cakes or cupcakes prepared with icing or
frosting Ice cream cakes Pound cake and fat-free pound cake
FATS AND OILS
Light spreads (some types) Vegetable shortening, regular and butter-flavored
Margarine, hard stick and tub types
Entrees (some types) Pastries, heat-and-eat or pastries with
French fries Pizza and pizza crusts
Fruit pies and pie crusts Potpies
Pancakes and French toast Waffles and waffle sticks
MILK AND MILK PRODUCTS
International and instant latte coffees (some types)
Refrigerated nondairy creamers (some types)
Refrigerated fat-free nondairy creamers Whipped toppings
SALADS AND SALAD DRESSINGS
Commercially prepared salad dressings (some types)
SOUPS AND STEWS
Bouillon cubes (some types) Ramen noodle and soup cups (some types)
Boxed onion soup and dip mix
If you still have some questions about fats, please let us know.
Ami in OH