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7 signs intolerant dairy lactose casein lactase allergic symptoms milk Paleo Network-min

7 signs you’re dairy intolerant

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Dairy is a huge dividing issue in the paleo world. Strict paleo would omit dairy, but a lot of people take a more primal approach and include good quality dairy in their diet. My study showed most people who identify with paleo do in fact consume some dairy. The deciding factor here is if you are dairy intolerant or not. And how would you know?

7 signs intolerant dairy lactose casein lactase allergic symptoms milk Paleo Network-min

Whilst not scientific, there are a few warning signs that will give you a pretty big clue you don’t tolerate dairy well. But what is it in the dairy that may not agree with you? Well, it’s not as simple as saying it’s the dairy, you could well have a reaction to the lactose, or the casein contained in dairy.

Today, I'm going to look at a Lactose Intolerance specifically, as this is the dairy component that seems to be most troublesome for so many people. Whilst Northern Europeans seem to tolerate lactose fairly well due to a long, long history of doing so, in other populations most people are lactose intolerant.

What does lactose intolerance mean?

Simply, this occurs when you stop making the enzyme lactase, which is required to digest lactose. Without lactase, bacteria will metabolise the lactose instead. Whilst not a serious condition, it is going to be uncomfortable and frustrating for the unwitting dairy consumer.

So what are the symptoms?

1. Symptoms are going to centre around your digestive system, so look out for:

2. Bloating

3. Gas…. Say no more

4. Crams and pains in your abdomen

5. How to put this nicely… loose bowel movements, sometimes very loose

6. Strange noises coming from your digestive system

7. In severe cases vomiting

8. Unexplained tiredness

Important to note is how soon they symptoms came on after consuming the dairy? And what type of dairy was it?

What next?

If you suspect you may be intolerant to dairy, you need to find out.

The best way to test this is by an elimination diet. No dairy whatsoever for 30 days. See how you feel, are the symptoms still there? If you've been symptom free, you can test this further by gradually introducing back in certain dairy products. I've heard some people will be fine with hard cheeses for example, but not soft cheese. Whatever you introduce, make sure it’s in isolation, and wait at least three days before bringing another dairy variable into the mix. You can experiment with raw dairy, fermented dairy, perhaps you’ll find clarified butter; ghee has a different impact on you.

Do you suspect you're dairy intolerant? Do you consume it?

Ask the Paleosphere is dairy paleo milk cheese lacto paleo-min

Ask the Paleosphere – Dairy

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It’s all very well reading the Paleo theory about why we should and shouldn't consume certain foods, but what I find most valuable is finding out how people actually eat – and how different foods affect them.

With over 79,000 followers on the Paleo Network’s Facebook page, it’s become a great place to ask questions. A lot of the questions I've been asking seem to resonate with a lot of people, so I thought it would be useful to share some of the questions here.

Ask the Paleosphere is dairy paleo milk cheese lacto paleo-min

 

Dairy seems to be a source of a lot of controversy in the Paleo-sphere. Whenever I post about dairy, I get equally large numbers of people condemning me for mentioning it, as I do people who comment that they enjoy it regularly in their diet. I don’t agree with taking a dogmatic approach to “Paleo” – surely it’s more important to learn how you tolerate things like dairy and eat accordingly?

So when I asked my Facebook followers for their thoughts on dairy – what did they say?

Out of 218 people who left a comment, I counted 48% of people avoid dairy – and 52% of people do consume it. However, in almost all cases those who consume dairy seem to do so with quite limited constraints.

Limiting dairy

Of those who eat dairy, almost everyone said that they do so “in moderation”, with most people only eating a certain type of dairy, and avoiding others. Some of the responses included:

  • Fermented
  • Only cheese
  • Fermented
  • Yoghurt only
  • Raw & organic
  • Kerrygold butter only
  • Fermented full fat only
  • Butter & cheese minimal
  • Can’t do milk but eat cheese
  • I use cheese as a condiment on occasion
  • Only sour cream, aged cheese and buttah
  • Only raw dairy from grass-fed Jersey cattle
  • I can never give up fine cheese and ice cream!
  • Yes but only pure grass fed! Bio dynamic etc!
  • Only a bit in my Coffee, and only goat's milk
  • I love my cheese so allow a little as a treat and kefir
  • Butter and a very limited amount of special cheeses
  • Only organic butter and a tiny smidge of occasional cheese
  • Grassfed always – raw and local when possible. One serving a day.
  • I'll only ever have a tiny bit of white cheese that hasn't been processed a lot.

Why avoid it?

It seems that most of the people who avoid dairy, do so being aware that their bodies do not tolerate it well. Here are some of the reasons people gave as to why they don’t consume dairy:

  • No, it makes me sick
  • Cannot handle the casein.
  • My tummy doesn't tolerate it
  • Gives me pimples but I love it.
  • Gives me bloating & bad skin.
  • I break out with eczema and asthma.
  • It gives me Brain fog and belly aches!
  • My heart says yay, but my tummy says nay
  • Hot flashes stopped when dairy was eliminated!
  • My body does not like and it causes inflammation
  • Never did work well with me – since childhood.
  • I may love dairy, but it definitely sets off my auto immune disorders.
  • I dream of cheese  but unfortunately the casein protein in it burns my GI tract
  • In very small amounts. It causes acne for me. I'm 40 and just figured this out!
  • Yay for me but nay for my 20 months old. Makes him as constipated as anything.
  • Allowed it to creep back in last year, felt crap and body composition/weight plateued.
  • Quitting dairy is the only thing that cured my skin condition I've had since childhood (keratosis pilarus)
  • I've learned the hard way after a dose of post surgery pancreatitis. It's extremely alarming that people would suffer like I have at their own hand.
  • I didn't worry about my normal no-dairy or no-grain for about ten days over Christmas and now my forehead and chin have lots of pimples. Yuck!

Alternatives?

Quite a few people commented on alternatives that they use instead of dairy, with the most common being:

  • Almond milk
  • Coconut milk/ cream
  • Coconut Yoghurt
  • Hazlenut milk
  • And, er, Soy (I think this person maybe didn't realise they were on a Paleo page?)

It’s not dairy…

There were also quite a few comments from people who only have almond milk, or eggs – and others pointing out that eggs aren't dairy – and that almonds don’t have udders…

I’d love to hear your perspective on dairy. Do you consume it – and why? Please share in the comments below. Also, if you have a question that you’d like a broader perspective on, please let me know and I’ll post it on Facebook.

Which fats & oils do you actually use paleo diet coconut oil lard tallow olive oil cooking-min

Which fats & oils do you actually use?

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All of the Paleo blogs you read rave about Coconut oil – but is this the fat people really use? I asked the followers of my Facebook page The Paleo Network this exact question:

Which fat and oils do you use?

And with over 300 mentions of different fats and oils, guess which was the most popular?!

That’s right – Coconut Oil with 48% of all the votes!

Which fats & oils do you actually use paleo diet coconut oil lard tallow olive oil cooking-min

Unsurprisingly, Olive Oil was the second most popular at almost 12%, followed by butter, Ghee, Bacon Fat, Avocado, Lard, Tallow then Duck Fat. Less popular, with a few mentions were Grape Seed Oil, Walnut, Dripping, Macadamia Oil, Chicken Fat, Hemp Oil, Oil, Rice Bran and Safflower Oil – see the full list below:

  • Coconut Oil 48.0%
  • Olive Oil 11.7%
  • Butter 9.0%
  • Ghee 7.7%
  • Bacon Fat 7.0%
  • Avocado Oil 5.3%
  • Lard 3.0%
  • Tallow 2.0%
  • Duck Fat 1.3%
  • Grape Seed Oil 1.0%
  • Walnut 1.0%
  • Dripping 0.7%
  • Macadamia Oil 0.7%
  • Chicken Fat 0.3%
  • Hemp Oil 0.3%
  • Palm Oil 0.3%
  • Rice Bran 0.3%
  • Safflower Oil 0.3%

Temperature?

A lot of people were quick to point out that they are very careful to choose their oil/ fat carefully depending on temperature (for instance, saying that they only use olive oil at low temperatures or over salads, and use coconut oil for cooking at higher temperatures)

• Organic cold pressed Coconut high temps and anything lower than 350 I use olive oil
• Coconut, ghee, bacon fat, and at low temps (like my oven roasted tomatoes) I use flavoured olive oil.
• Don't cook with olive oil at high temps!!
• Coconut oil for cooking olive oil for salads
• Don't use anything that is liquid at room temperature as when it gets heated to a certain temperature they turn into hydrogenated fat… Use anything that is solid at took temperature as the compounds are more stable… Use raw organic coconut oil or organic butter
• Coconut oil and ghee depending on what im cooking Olive Oil for salads.
• Is grape seed oil acceptable? I like it as an alternative for high temps.

Experimentation

There were also a lot of you who have a favourite oil, but expressed an interest in trying a new oil, or even rendering your own:

• I'm going to try ghee
• I might try some goose fat
• Heard of walnut but haven't tried it yet.
• I do want to try making ghee.

Quality

Quality is clearly a high priority to everyone, pretty much everyone pointed out they use grass-fed butter, or Extra Virgin Olive Oil. There were a lot of comments like this one:

• All either organic or from pastured/free range animals.

Taste

A lot of people just hate the taste of coconut oil too… it’s definitely worth trying it in different dishes, and also trying other brands. Whilst refined coconut oils don't have the coconutty taste – they are refined oils, so not ideal…

• My partner dislikes coconut flavor. Does it taste very coconutty?
• Is there a coconut oil that doesn't have a strong flavour or does all coconut oil make everything you're cooking coconut flavoured …. ?
• I don't like coconut but coconut oil doesn't really taste of it. I don't mind chicken fish or eggs with coconut oil but not red meat

So over to you, which fats and oils do you use – and in what situation?

The Paleo Guide to Cooking Oils which coconut oil olive lard tallow vegetable sunflower canola healthy-min

The Paleo Guide to Cooking Oils

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In the Paleo world, we’re not scared of fat. Quite the contrary – we embrace healthy fats and encourage liberal consumption. We worship the health giving properties of coconut oil, olive oil and grass fed ghee. At the same time, we understand the danger of rancid seed oils with a scarily high Omega 6 content. All the information about fats can be somewhat confusing – so do you know what oil to use, and when to use it?

Coconut Oil 

My personal favourite – and perhaps the all-round king of cooking oils, coconut oil really is a product that no Paleo kitchen is complete without. It’s shelf stable, rich in healthy medium chain triglycerides and doesn’t oxidise easily. It’s perfect for using in baked goods, for frying, for roasting vegetables – or just eating by the spoonful. Many people also use it as a natural moisturiser, hair product or lip balm. It’s also been proven to have antibacterial effects and is excellent for improving your gut health, boosting your immunity and improving your metabolism. If you’d rather not stock up on lots of different oils, coconut oil has to be the first on your list.

Make sure you buy the unrefined ‘extra virgin’ kind – it’s solid at room temperature and liquid at around 24 degrees C (76F). It can be pretty expensive compared to things like olive oil, which is why I buy mine in bulk!

The Paleo Guide to Cooking Oils which coconut oil olive lard tallow vegetable sunflower canola healthy-min

Ghee

Ghee always throws up a bit of confusion for us Paleo folk, not least because it’s a form of dairy and dairy isn’t part of the Paleo framework. Yes, Ghee is clarified butter – but the process that makes it removes the problematic casein and lactose content. If you don't tolerate other forms of dairy, you'll probably still be ok with ghee. I’ve recently started including it in my diet, with excellent results – and it tastes amazing too!

It has a great omega 3 : omega 6 ratio (roughly 1:1) and is rich in vitamins A, D, E and K2. It’s one of the most stable fats for cooking at high temperatures, so is great for frying and roasting. However, it is expensive, and if you can’t buy it grass fed, you’re probably better off without it altogether.

Palm Oil

Similar to coconut oil in that it is shelf stable and rich in healthy saturated fats, palm oil is generally more expensive and harder to find. It also draws about controversy because of its sustainability and the impact palm oil farming is having on Orang-utan populations. If you can find it from a verified, sustainable source, and you can afford it – then use it much as you would in coconut oil (except in baking). If you can’t, stick to the good stuff above.

Olive Oil

Probably the most popular and well known healthy oil – olive oil is one of those that you can enjoy with your conventional wisdom friends without getting into an argument about the health benefits of saturated fats. It stands up fairly well to heat, so makes a decent oil for light pan frying – but it’s much better as a dressing, drizzled liberally onto salads, meats, or used in pesto. You’ll find lots of different flavours and colours of olive oil on the shelves; just make sure you always buy ‘Extra Virgin’ and ideally organic. In my experience, the darker the colour, the tastier it will be.

Animal Fats

Animal fats are much maligned in conventional wisdom, but why so?

Avocado Oil, Walnut Oil and Macadamia Oil

Experiment with these as dressings and enjoy their unique flavours – but don’t attempt to cook with them. They’re not the most heat stable, and besides, they’re expensive so why would you want to? Buy them in dark bottles where possible to minimise oxidation.

So tell me, what’s your favourite cooking oil? If you can’t see it listed here, it’s probably not Paleo. So that means stay away from the Canola oil, Sunflower Oil, Vegetable Oil and Margarine!

Is coffee paleo primal diet-min

Is Coffee Anti-Paleo?

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There are a lot of things that draw controversy amongst the Paleo community – High fat dairy, ‘paleo-fied’ baked goods, potatoes, white rice, and of course, coffee. Coffee is part of a daily ritual for so many people around the world, but whilst it provides many of us with the ‘get up and go’ required to face the day, many have questioned whether it fits the make-up of a successful Paleo diet.

But… Is Coffee Paleo?

Coffee is made by brewing the roasted ‘bean’, of the Coffea, or coffee tree. Whilst beans are not Paleo, the ‘coffee bean’ is technically a seed, and therefore, if we’re going to get technical, allowed. However, many commercially farmed coffee beans are often sprayed with artificial chemicals and pesticides, so if you do choose to drink coffee, it’s important that you buy organic. Many people naturally find that they no longer get the cravings for coffee they used to on a Paleo diet, as they have much more consistent energy levels throughout the day.

Granted, coffee contains antioxidants – but do we really drink it for that? It has also come in for some criticism from some very well respected health sources. A high consumption of coffee has been linked to problems with the adrenal system, sleep disturbances, and impaired insulin sensitivity. Trouble is, it’s a hard habit to break. If only there was a way to make it healthier…

Is coffee paleo primal diet-min

Enter Bulletproof Coffee

Bulletproof Coffee TM is a brand founded by Dave Asprey, and requires a specific formula to brew. This includes specially prepared coffee beans, which are devoid of problematic mycotoxins, along with grass fed butter (or ghee) and MCT oil. Buying the specialist MCT oil can be quite expensive; so many people have taken to using coconut oil instead. The result? A creamy, delicious coffee loaded with healthy fats – which has been proven to provide an easily metabolised form of energy. It’s also supposed to be great for fat loss and minimising food cravings. If you don’t tolerate dairy well – give ghee a try instead. Ghee is stripped of all of the problematic proteins associated with dairy intolerance, so many people who struggle with other forms of dairy are perfectly fine with grass fed ghee. If it still doesn't work for you, then substitute with an extra spoonful of coconut oil.

All in all, coffee might not be as Paleo as a grass fed porterhouse steak or an organic sweet potato – but many of us accept that it is one of those ‘sensible indulgences’ we just couldn't live without. I’d recommend giving Bulletproof Coffee a try, but as with anything, it’s about what’s right for you. I’d also recommend having at least one day off drinking coffee each week, to avoid any sort of caffeine dependency.

I’d love to know, what’s your take on coffee? Are you a regular drinker? And have you tried Bulletproof Coffee, or your own version of something similar?

Recipe paleo ginger bread men gingerbread man no flour grain free gluten free-min

Recipe: Paleo Gingerbread Men

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Whilst I generally avoid anything sweet, sometimes it's good to have a recipe for a more natural version of a sweet treat up your sleeve – and it doesn't get much better than ginger biscuits.

Adapted from a gluten free recipe I found online, I've replaced rice flour with a mixture of arrowroot and ground almonds to make these wonderfully moreish cookies. I've also cut out the sugar and replaced with unrefined molasses. The butter is optional – if you don’t do dairy, you can replace it with coconut oil.

Ingredients:

  • 50g butter
  • 55g arrowroot
  • 55g ground almonds
  • 2 tbsp molasses
  • 1 tbsp raw honey
  • ½ teaspoon baking soda
  • 1/2 teaspoon mixed spice
  • 1 teaspoon ginger

How To Make Ginger Biscuits:

1)     Preheat an oven to 180C / 350F / gas mark 4

2)     In a saucepan, melt the butter with the molasses and honey.

3)     Mix the dry ingredients in a mixing bowl. Add the mix from the saucepan a little bit at a time, stirring well.

4)     Roll the mixture into biscuits, or use a gingerbread man cookie cutter (or whatever shape you prefer). Cover a baking tray with parchment, and lay the biscuits out side by side.

5)     Bake for 10 – 12 minutes, or until golden brown

6)     You can use nuts or seeds to decorate your gingerbread men.

Do you often do “Paleo Baking”, or is it something you avoid all together? And if you do bake, what do you make?

Recipe paleo ginger bread men gingerbread man no flour grain free gluten free-min

10 (and a Half) Ways to Add More Fat to Your Diet paleo diet LCHF low carb high fat-min

10 (and a Half) Ways to Add More Fat to Your Diet

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A big factor in my own weight loss and controlling my hunger has been increasing my fat intake. I find that when I eat more fat, I am full for far longer, don’t feel hungry, feel more energetic and have much better weight loss results.

So many foods are actually high in protein, not fat. As excess protein is converted into glucose, I'm careful to not eat more protein than I need to – which makes it even more important to increase fat intake.

Exactly how do you add more fat to your diet?

Dairy is a popular source of fat, so a key factor is how well you tolerate fat. You may be better on a strict Paleo diet, with no dairy – or on a lacto-Paleo (or Primal diet), which allows the inclusion of dairy. Weston A Price is also an approach which includes dairy. Instead of being strict about it for the sake of being strict, I think it’s far more important to learn how your body tolerates (or does not tolerate) dairy. I used to avoid all forms of dairy, recently however, I've been experimenting with dairy, specifically butter, which I’ve been eating with most of my meals. If you do decide to have dairy, make sure it’s good quality, perhaps you can have raw dairy, where you live.

10 (and a Half) Ways to Add More Fat to Your Diet paleo diet LCHF low carb high fat-min

Top 10 ½ ways to add more fat to your diet:

1. Avocados

Avocados are a great source of fat – and very versatile. You can eat them on their own with a spoon, or sliced up alongside your dinner. Or you can get inventive and cook a curry with avocado, or even make a smoothie or mousse with avocado.

2. Coconut Oil

Coconut oil is such a good oil – and being stable at high temperatures, great to cook with. When you cook in coconut oil, be generous with your serving – and if you've cooked meat for example, pour the remaining oil over the meat before you serve it.

3. Coconut Milk

If you like the taste, coconut milk or cream is a good base for many meals and smoothies. In fact, coconut is a great source of fat generally, get some coconut flakes to snack on!

 4. Animal Fats

Perhaps the best fat sources, lard, tallow, mutton fat, bacon fat and even goose fat (though careful with the omega ratio) are great to cook in.

 5. Butter (and ghee)

Butter is my current favourite. I add a generous wedge of butter to all of my vegetables just before I serve them. Many of the nutritional goodness of vegetables is fat soluble, so adding fat to your veggies is a good way of making sure you get the maximum nutritious benefit. Butter can be added to almost anything – and it tastes great.

6. Olive Oil

Whilst I wouldn't cook with it, olive oil is fantastic to dress a salad in. Sprinkle on a few nuts, add a boiled egg, some meat, avocado and perhaps some cheese and you can make a big improvement to the fat content of a salad.

7. Pork Crackling

Not only does pork rind taste great, it’s another good source of fat. A word of caution though – it’s really important with pork to ensure it’s high quality – ideally pasture raised and organic.

8. Eggs

Eggs are a great fat (and protein) source. Just make sure you eat the yolk! If I make cauliflower rice I often stir in an egg just before I finish cooking it as a hidden boost.

9. Bones

Ok, so I'm not suggesting chewing on bones, but some good quality grass-fed bones make a great bone broth full of good fat.

10. Nuts

Whilst you have to be careful with nuts as they can have a poor Omega 3/ Omega 6 ratio – and they can be easy to over indulge in – they are a great fat source. I prepare a small serving of nuts to take to work with me, making sure I have a good mix to ensure I get the different nutritional benefit each type gives.

10 ½. Nut Butters

On a similar thread, nut butters such as almond, cashew and macadamia are also good, with the same note of caution about the Omega balance.

I’d love to hear your views on eating more fat. How much fat would you estimate you eat, and what are your top sources?

Butter guilt trip paleo diet-min

Butter Guilt Trip

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Here in Australia a commercial that I find particularly irritating, is for a brand of Margarine, MeadowLea.  Their advert is centred on concerned mothers promising to switch from butter to margarine.  If the product was pixelated out and the words replaced, you could easily think the mothers were pledging to give up hard drugs for the sake of their families – such is butter vilified in the advert.

The MeadowLea website explains how Saturated Fats are bad fats which increase cholesterol in the blood and should be limited.  They list fatty meats, butter, chicken skin, cream, full cream milk, cheese, coconut oil and palm oil in the danger category.  (I wonder how much longer until the lipid hypothesis is finally laid to rest?)

The monounsaturated and polyunsaturated categories – which they say can be included in “everyday healthy eating”, include margarine spreads, canola oil, sunflower oil, corn oil, soybean oil and cottonseed oil.  So basically they pretty much recommend the complete reverse to Paleo, as you’d expect from a company making money from selling margarine.

Think of the Children!

Their new campaign is to encourage Australian families to improve their diet by swapping butter for (their brand of) margarine – and once enough people make the pledge* they will plant seed gardens in children’s hospitals in Australia.

From a corporate perspective, it’s actually a pretty smart campaign.  They know mothers tend to procure the families groceries and therefore control the family diet.  They also know mothers are concerned about their families’ health.  Tying the campaign in with children’s hospital almost puts an extra pressure on mothers; it almost feels as though if families don’t stop eating butter, they won’t be helping out children’s hospitals – how selfish.  I also think tying the campaign in with hospitals will make people subconsciously associate their choice of butter or margarine, with ill health – particularly the ill health of children.  “Swap butter for margarine and we’ll build an animal rescue centre” just wouldn't have the same emotional pull, would it?

Imagine the outcry if a cigarette company promised to build hospital wards, if enough people converted their families from non-smokers to smokers?  Surely there is enough information in the public domain now, for substantial objection to the health claims of a margarine manufacturer?  Yet they are allowed to guilt-trip mothers into making ill-informed decisions into the nutrition of their families.

Butter guilt trip paleo diet-min

 Mainly Natural Sources

In case you wondered, the ingredients for MeadlowLea are:

Vegetable Oils 65% (containing 52% Canola & Sunflower Oil), water, salt, <1% (emulsifiers (soy lecithin, 471), preservative (202), food acid (lactic)), milk solids, maltodextrin, natural colour (beta-carotene), vitamins A & D, flavour.

I'm very curious as to what the mysterious 13% of vegetable oils is, that isn't listed?  Their site and labelling seem very coy on this.  But hey, “99% of the ingredients in MeadowLea are from natural sources” – so it must be good!  Using that logic, it must be positively healthy to add Petroleum to lunch, given that it’s a natural product from natural sources.

The typical ingredients in butter:

Cream, water.

People only seem to eat margarine because they buy into the health claims – I'm yet to hear of anyone who actually prefers the taste.  Once the mainstream come to accept they've been mislead on fats, I can’t see how companies making products like margarine will be able to survive.  Campaigns like this are perhaps an inevitable part of the companies’ frantic journey through the unwinding of the lipid hypothesis.

Have you seen the advert yet?  Did you feel similarly irritated by it?

*If you happen to look at their website and see the number of people who have made the promise, reduce the number by one.  I accidently clicked the promise button – and they don’t have a button for un-promise’s.  As much as I don’t like breaking promises, this is one I will take pride in breaking – starting with lots of animal fat for dinner.
Butter-or-Margarine-min

Another Margarine or Butter “Health” Article

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I was reading the Summer 2012 edition of “Woman’s Weekly Health” earlier, when I came across this double page spread debating whether Margarine or Butter is better for your health.  Fighting the corner for butter was a cook, Fran Abdallaoui.  Arguing the case for margarine was Barbara Eden, Nutrition Manager at National Heart Foundation of Australia.  I'm not sure how pitching a cook against a nutritionist (especially one representing the national heart foundation) is a balanced debate.  I don’t think they want their readers to side with butter, do you?

Butter-or-Margarine-min

Eden says “It comes down to your health and that’s the main factor your (SIC) considering when choosing between margarine and butter, there’s really no choice to make”.  She also tells readers that “A regular butter is made up of… more than four per cent trans fat”, which I find frustratingly misleading, since natural, completely inert trans fats – as found in animal products – are completely different to the harmful trans fats found in many processed foods.

This is all because Eden believes “It’s the saturated fat and trans fat in our food supply that elevates your blood cholesterol levels which increase the risk of heart disease and stroke, and that’s one of the leading causes of death in Australia”

The article also adds “there is the convenience factor of the immediately spreadable product with a longer shelf life” as another reason we should go for margarine instead of butter.  Well, using that argument, shouldn't we all have frozen pizza for dinner – it’s a lot more convenient and has a far longer shelf life than whole food…

In a “health” magazine, readers are going to place much more confidence in a nutritionist (especially one representing the national heart foundation) than they would a cook.  If they really want to present a debate, surely they should present both sides, equally?  Or better still, finally run an article about how wrong they've had it for the past few decades.  I must stop reading “health” magazines – they raise my cortisol levels more than almost anything else and that’s definitely not good for my health!

Margarine or Butter paleo diet primal health nutrition-min

Margarine or Butter? Seriously?

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I couldn't help myself.  I read through October's Issue of “Good Health” magazine today.  Our ideas on what constitutes good health couldn't be much further apart.

I thought conventional wisdom was starting to come round to realising that natural, animal fat maybe isn't so bad after all.  Clearly not.

So, let's compare the ingredients: –

Butter

  • Cream

Margarine (this example is Flora)

  • Water
  • vegetable oils (including sunflower oil) (so other vegetable oils are also in the mix, with a high omega 6 ratio)
  • plant sterol esters (12.5%) (this is an additive that reduces cholesterol, but interferes with absorption of fat soluble vitamins & hormones)
  • modified tapioca starch, salt (1.0%) (this is a chemically altered thickener)
  • buttermilk
  • Emulsifiers: Mono- and di-glycerides of fatty acids, sunflower lecithin
  • Preservative: Potassium sorbate, citric acid, vitamin E, flavouring (often synthetic chemicals), vitamin B6, folic acid
  • Colour: Beta carotene, Vitamins A, D and B12

So, this article specifically mentions trans fats.  Well, as Julianne Taylor clearly explains, “trans fat free” margarine doesn't sound too great either.  And as for the trans fat in butter – natural trans fats are created in the stomachs of ruminants (like cows) – and have a completely different fatty acid profile to trans fats found in artificial foods.  A lot of evidence suggests that these natural trans fats may actually be beneficial.

Margarine or Butter paleo diet primal health nutrition-min

Margarine, seriously?