A low-fat diet is usually used to help with weight loss or weight maintenance, and prevention and
treatment of heart disease, high cholesterol, high blood pressure, cancer, and diabetes. Many low-fat diets are also vegetarian, although anyone can follow a low-fat diet,
whether or not they are vegetarian.
There are many different kinds of low-fat diets. The most general guidelines are to keep
your fat intake at 20 to 30% of your daily calories, and saturated fat to 10% or less of your
daily calories.
Avoid sources of hidden fats by reading the nutrition facts panel on packaged foods to
find out the total amount of fat per serving. Steer clear of highly processed low-fat or
fat-free foods, which might have as many calories as the regular-fat version, and can lead to
weight gain, even though they are labeled as “low fat.”
Low-fat = lower on the food chain. Emphasize whole grains, fruits, and vegetables,
and avoid higher fat dairy and meat products. See our articles on the Dean Ornish Diet and the Pritikin Diet Program for more low-fat
information.
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.
What do the advocates say?
The American diet provides an average of 34% of total calories from fat, with 12% of total
calories coming from saturated fat. The diet of many other countries is lower in fat content
and this lower intake of fat appears to be associated with the lower rates of obesity and
lower risks of several diseases seen in those countries. The American Heart Association, The
National Cancer Institute, the American Dietetic Association, and the USDA Dietary Guidelines
for Americans of 2005 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 300 mg or less of cholesterol per day; this is a little more than
the amount of cholesterol in one large egg, which is 213 to 220 mg. The average daily intake
of dietary cholesterol is 220 to 260 mg for women and 360 mg for men.
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 when combined with exercise and stress reduction; however, the
effect of such a diet alone on coronary artery disease has not been systematically studied.
Coronary artery disease is the leading cause of death and disability in the United States.
What do the critics say?
Not all fats are bad. Diets high in monounsaturated fats or omega-3 fatty acids are
associated with lower risks of heart disease and other health problems. The body needs certain
types of fat to function. An ultra-low-fat diet (providing less than 10% of calories from fat)
may cause a deficiency of essential fatty acids (EFAs), which are essential for the structure
and function of the body’s cell membranes and many other other important functions.
Low-fat diets, especially when most animal products are avoided, may lack good sources of
vitamins E and B12 and zinc. With too little fat in the diet, the body may not properly absorb
fat-soluble nutrients, such as vitamin A, vitamin D, vitamin E, and vitamin K, and carotenoids, which are essential for the health of the
eyes, skin, immune system, bones and teeth. In addition, some low-fat diets are also extremely
low in calories, which could lead to further nutrient deficiencies and other problems if
followed for a long time.
A low-fat diet is usually high in carbohydrates. Some critics contend that the high amount
of carbohydrates in typical low-fat diets is unnatural for humans, who evolved for hundreds of
thousands of years while eating a low-carbohydrate diet. They say that the current
overconsumption of carbohydrates has led to increasing problems with obesity, diabetes, and
other health problems. The consumption of high-carbohydrate diets is presumed to result in
insulin resistance and related metabolic disorders such as high triglycerides, low
HDL-cholesterol levels, and high blood pressure. However, not all carbohydrate sources
contribute equally to these problems, especially those from whole unprocessed foods and/or
those with a low glycemic index.
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): These are found in vegetable oils such as corn oil, sunflower
oil, and safflower oil. 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
(which contains monounsaturated fat), 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 many 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:
Whole milk
Creamed cottage cheese
Cream cheese
Butter
Sour cream
Half-and-Half
Most cheeses (including part-skim and “lite” cheeses)
Watch serving sizes: even “low-fat” and “1%” fat products can be
significant sources of fat
Fats, oils, and sweets to avoid:
Margarine
Mayonnaise and salad dressings that aren’t low in fat
All oils (however, olive oil and fish oil are healthful)
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:
Beef, pork, lamb
Ham, sausages, hot dogs
Chicken and turkey (with skin)
Whole eggs
Tuna (in oil)
Tofu
Peanut butter
Nuts
Vegetables and Fruits to avoid:
French fries, hash browns, and potato chips
Fried zucchini (or other fried vegetables)
Avocados
Coconuts
Olives
Best bets
Bread, cereal, rice, and pasta:
Bagels
Pasta/noodles
Soft corn tortillas
Pita bread
Corn bread
Oatmeal
Wheat germ
Air-popped popcorn
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):
Lean chicken and turkey (without skin)
Egg whites
Tuna (in water), halibut, bass
Dried beans and peas
Vegetables and fruits:
Raw, steamed, or boiled vegetables
Raw fruits
Vegetable and fruit juices diluted with water
Are there any groups or books associated with this diet?
American Heart Association
1615 Stemmons Freeway
Dallas, TX 75207–8806
www.americanheart.org
American Dietetic Association
216 West Jackson Boulevard
Chicago, IL 60606–6995
www.eatright.org
National Cancer Institute (NCI)
Cancer Information Service
9000 Rockville Pike
Building 31, Room 10 A-24
Bethesda, MD 20892
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
www.pueblo.gsa.gov/cic_text/food/guideeat/Alistpg.html
USDA’s MyPyramid: Steps to a Healthier You
www.mypyramid.gov
Bibliography
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The information presented in the Food Guide is for informational purposes
only and was created by a team of US–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.
Information expires June 2009.
Important Wal-Mart Disclaimer: All content, including but not limited
to, recipe and health information provided in In Stores Now, is for educational
purposes only. Such content is intended to supplement, not substitute for, the diagnosis,
treatment and advice of a medical professional. Such content does not cover all
possible side effects of any new or different health program. Consult your medical
professional for guidance before changing or undertaking a new diet or exercise
program. Advance consultation with your physician is particularly important if you
are under eighteen (18) years old, pregnant, nursing, or have health problems.
