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Why I’m eating margarine & 6 other non Paleo foods again

I've been thinking a lot about my diet recently, and I'm getting a little worried that being fully Paleo maybe isn't the healthiest choice I can make. After speaking to several health experts recently, and reading up on the latest government recommendations, I've started to get really worried about how healthy my Paleo diet really is. Despite my blog being all about the Paleo diet, it's only fair that I'm honest with you and share my concerns and fears.

I'm concerned that I'm not getting enough calcium, fibre or carbohydrates. I've also started to get really worried about how much more fat I've been consuming, especially when compared to what the government recommend. I'm suspecting I'm eating way too much fat, and probably more meat and eggs than I should as well. I've read several times this week that it's dangerous to eat more than one egg a day, especially if you eat the yolk. Something has got to change…

In fact, I'm considering if Paleo is a healthy choice altogether. I've been pondering whether there are a lot of very healthy, nutritious foods that I'm excluding from my diet by continuing to be Paleo. I'm going to initially work on reintroducing the following foods, in the hope I start to feel even more healthy, before committing to a really healthy low fat diet for a month. Here are the seven foods I'm going to start eating again, starting today. I'll be reporting back on my progress and would love to hear your thoughts on the new additions to my modified paleo diet.

Margarine

With my new found concerns about cholesterol and eating high fat, the first, and most obvious decision for me to make was to swap coconut nut oil and grass fed ghee for heart healthy margarine. I'm going to try to find an organic margarine, and make sure I choose a brand that is heart healthy. This was a hard decision to make, but I'm becoming convinced a very healthy one – as margarine is much lower in saturated fat and cholesterol, which means I’m much less likely to get heart disease. Carrots drenched in margarine doesn't sound as appealing as butter, but I'll just have to get used to it for the good of my health.

Vegetable Oil

Have you seen the saturated fat content of butter, lard, ghee and coconut oil? I’m going to throw away my olive oil and swap it with healthy vegetable oil. This should also help keep my cholesterol levels low as it's low in saturated fat. Also it's vegetable oil, so will help me get towards my five a day.

Quorn Mince

I've also been reading a lot about how badly meat clogs up your arteries and is really hard to digest, so I'm planning to start with meatless Monday's and reduce my meat consumption dramatically. I’ve decided to replace my organic, grass fed ground beef with healthy vegan Quorn mince. It’s made from rehydrated mycoprotein extracted from the fungus ‘Fusarium Venenatum.’ I'm not really sure what that is, but Quorn is really low in fat and has no unhealthy animal fats, so it is obviously very healthy. I've also discovered that Quorn make healthy, meat free bacon slices and chicken fillets too. So really, I'm not even going to notice I've gone meat free.

Soy Milk

I've been having very little dairy in my paleo diet – and despite my recent body scan showing I have an excellent bone density, I clearly must be highly deficient in calcium. I've just bought my first bottle of soy milk, so I'll be making sure I drink a lot of this each day, as well as skim milk to give my calcium levels a big boost. I must be honest, I opened the bottle and it did not smell good, but if I add some hot chocolate to it, it should hopefully take away the taste.

Whole grain cereal

There are so many revolutionary new whole grain cereals out there now, compared to when I started eating Paleo. I've even found a special range specifically designed to promote heart health, which makes me question if I'm right to continue to start the day with a high fat meal? These technologically advanced cereals do seem to be an easy way to start the day, providing lots of healthy carbohydrates for energy. The one I'm looking forward to trying the most is Kellogg’s Special K Multi Grain – it contains FOUR different types of healthy grains and is almost fat free. I’ll make sure I have it with soy or skim milk.

Coca Cola Zero

Pretty much all I've been drinking for the last few years has been water and tea. I've hear it's bad to omit variety which has been concerning me. I haven’t had a can of Coca Cola in so long because I'd convinced myself it was unhealthy, but they now make a version with no sugar at all. Who knows what it is sweetened with, but I can’t wait to try one again. The people in the TV adverts always look positively glowing with health and I'm quite keen to have some of what they're having. It’s got no sugar, so it must be healthy, as we all know how bad sugar is for us.

Low Fat Snack Bars

In case I do get hungry between meals (which I'm sure I won’t, as all of the carbohydrates I’ll be eating with provide me with lots of energy) I’ll make an effort to reach for a low fat snack bar rather than a cholesterol-loaded hard boiled egg, home made jerky, or a handful of nuts as I have been doing. There are so many different flavours these days, and a lot of them are healthy whole grain. Some even are fruit flavoured, which will help me get to my five a day.

Since I've made this decision I've realised a lot of these foods don't need to be kept in the fridge and don't seem to go off – so this is going to make life so much easier for me – another benefit to adapting my diet.

Are there any healthy non Paleo foods that you are going to add back to your diet? Let me know what you've added back and why in the comments below.

Coconut Oil Spray – What’s The Point?

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Initially I was really impressed when I saw Coconut Oil Spray for the first time in Coles, my local grocery store.

But on reflection, Coconut Oil spray seems to be a bit of an oxymoron, don’t you think?

Why Spray Cans?

Spray cans of cooking oil became popular to enable the low-fat brigade to cook in as little oil as possible. The spray tin enables you to coat the bottom of the pan, using far less oil than you’d use if you poured it in. But we've moved on from low-fat, haven’t we? Chances are, given that you’re reading this blog, you’re careful to incorporate decent amounts of fat in your diet. Coconut oil is probably the most popular cooking oil amongst those who follow a Paleo diet. Most of my Paleo friends will use generous amounts of coconut oil in their cooking – and then pour the oil from the pan onto their plate when they've finished. You can’t so this with a spray can of coconut oil!

Added Ingredients?

The ingredients also include butane and propane which are obviously required to enable to spray mechanism to work – but I wonder if this has any impact on the oil – and whether there is any residue in the oil when it makes it onto your plate? Another reason I’d prefer to spoon my pure coconut oil straight into the pan, and not take the chance that any of the propellants come into contact with my food. The cans are also highly flammable, another plus for the humble jar of coconut oil!

Who Buys It?

I find it odd that this particular store only stocks the spray and not the oil in normal jar form (my other local supermarket, Woolworths, stocks jars of coconut oil, but not the spray, which is far more useful). Given the choice, I'm sure almost everyone would opt for a jar of coconut oil, rather than the spray?

I can’t really see who the coconut oil spray is aimed at. Compared to the nasty seed oil sprays, it’s far higher in fat (this is a good thing); surely the conventional wisdom junkies would steer clear? And of course those of us in the know about coconut oil would find the small delivery of coconut oil frustrating? So who is it for? Answers in the comments, if you can offer some suggestions…

I can see that the can is convenient – but a jar of coconut oil and a spoon is hardly inconvenient?

Would you use Coconut Oil in spray form? I’d also be interested to read your comments (below) as to whether coconut spray is widely available where you live too?

Trolley Spying

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When I go food shopping, I'm always really interested the see what other people have in their trolleys. Likewise, I get some funny looks, especially when I buy lots of red meat, eggs and coconut milk. I can just see the people wondering what I'm going to do with it all. Surely she can’t be going to eat all those foods we’re constantly told are bad, by herself?

People are generally quick to say how healthily they eat, but when you see their trolley, surely you are seeing what they actually eat, rather than what they’d like you to think they eat.

Trolleys full of processed junk food bother me far less; at least the people pushing those trolleys, on some level, know they have a bad diet. What bothers me more is the trolleys I see full of “healthy” foods. The type of “healthy foods” I wouldn't go near.

I see so many trolleys full of low fat, highly processed products (I can’t bring myself to call them food). Trolleys full of whole grains, as they are good for us, right? Diet drinks with ingredients I can’t pronounce. Spray on “vegetable” oils, to make sure as little fat as possible contributes to dinner. Processed low fat sauces to smother wholegrain pasta with. “Healthy” reduced fat chips, presumably to deal with the blood sugar crash that comes after eating the pasta. Huge bottles of orange juice. Skim milk to pour over the healthy low fat breakfast cereal. Margarine instead of butter, Weight Watchers low fat processed sweets to ensure there is never any need to go over three hours without eating.

I wonder, do people really think these “healthy” low fat processed products taste nice? I strongly suspect they are eaten for the perceived health benefits, not because they taste nice. My Paleo diet not only tastes amazing, but it is super healthy too.

This is my recent trolley. I generally buy all of my meat from my wonderful local organic butcher, so I usually just buy some veggies, fruit for my housemate to take to work (I'm only eating fruit once or twice a week at the moment), coconut milk, almond butter (for use in an occasional NoOatmeal) and I sometimes buy nuts depending on which recipes are on my menu plan that week.

Are you guilty of trolley spying too? Are you frequently shocked by what some other shoppers fill their trolleys with? Do you get disapproving looks at your Paleo trolley too?

What Your Supermarket Trolley Really Says About You

It’s fascinating how much you can learn from someone’s shopping trolley. It’s like a snapshot of their beliefs about health, food, and even how they spend their time. I’m always amazed at how confidently people load up on low-fat yoghurt, wholegrain crackers, and ultra-processed meat alternatives, believing they’re making health-conscious choices.

Yet it’s clear that years of public health messaging have blurred the lines between real food and clever marketing. I’m not judging—well, maybe a little—but mostly I’m saddened that our food supply and dietary advice have led us to this point.

The Psychology Behind “Healthy” Shopping

There’s something about pushing a trolley filled with “healthy” processed products that gives people a quiet sense of moral superiority. I’ve heard comments like “I don’t eat junk, just wholegrain toast with margarine and a glass of OJ”—without a flicker of doubt.

The problem is, our supermarkets are designed to reinforce these misguided choices. Those heart tick symbols and low-fat labels are often front and centre, while healthy fats, pastured eggs, and organ meats are nowhere to be seen in mainstream promotions.

The average consumer doesn’t stand a chance—unless they dig a little deeper. That’s where real food movements like Paleo come in.

How to Read a Trolley Like a Paleo Pro

Here’s a fun exercise. Next time you’re shopping, try categorising trolleys into three broad groups:

The “Health” Illusion Trolley: Think low-fat yoghurts, ‘lite’ cheese, multigrain wraps, snack bars marketed as natural, almond milk with 17 ingredients, and margarine. Often seen with bottled iced tea or coconut water in plastic bottles. A health halo hiding a ton of sugar and additives.
The “Mainstream Convenience” Trolley: This one’s all white bread, frozen nuggets, sugary cereals, soft drink multipacks, and pre-made microwave dinners. Minimal judgement here—they’re not pretending.
The “Real Food” Trolley: Grass-fed meat, whole vegetables, olive oil, eggs, maybe a kombucha or sauerkraut jar. A dead giveaway? A distinct absence of packaging and brand logos.

Once you start noticing, you won’t be able to stop. Trolley spying is the new window into mainstream dietary habits—and it's not always a pretty sight.

How I Navigate the Supermarket as a Paleo Shopper

My trolley might raise eyebrows, but I shop with purpose. I know exactly what I’m putting into my body—and what I’m avoiding. I don’t get swayed by supermarket specials or two-for-one snacks I’d never buy otherwise. My route through the store is strategic. Perimeter first. Then specific aisles only if I absolutely must (like for coconut milk or herbs).

Some staples in my Paleo trolley include:

Organic free-range eggs
Avocados and leafy greens
Fresh herbs (coriander, parsley, thyme)
Coconut oil and milk
Sweet potatoes or pumpkin (for carb cycling days)
Almonds or macadamias (rarely—and only raw)

Notice what’s missing? Cereal, skim milk, bread, and everything in colourful cardboard packaging.

The Aldi vs. Woolies vs. Coles Paleo Showdown

I’ve shopped at all the big supermarkets in Australia and have picked up a few tips over the years. If you're doing a Paleo shop and trying to balance cost and quality, here's my take:

Supermarket	Paleo Friendliness	Best Finds	Watch Out For
Woolworths	Moderate	Macro Organic range, fresh herbs	“Health food” aisle full of seed oils and sugars
Coles	Moderate	Grass-fed mince, avocado oil	Impulse buys near the checkouts
Aldi	High (for the budget-conscious)	Affordable avocados, whole chickens	Limited range of clean pantry staples

Of course, the best strategy is to buy fresh where possible and support your local butcher, market, or co-op.

Label Literacy: Don’t Get Caught Out

If you do venture into the centre aisles, make it quick—and always read the labels. A few red flags to look for in products falsely marketed as “healthy”:

Vegetable oils like canola, sunflower, soybean
Added sugars under sneaky names like “rice malt syrup” or “evaporated cane juice”
“Natural flavours” (which are anything but natural)
Gums and emulsifiers like carrageenan or guar gum
Anything with a “low-fat” badge of honour

These products often appear in “healthy” trolleys, and unfortunately, many people still believe that the more a food is modified, the healthier it must be. Relearning how to eat can be confronting, but once the veil lifts, you’ll never shop the same way again.

Paleo Shopping With Kids or a Partner?

If you live in a household that isn’t 100% Paleo, it can be a challenge to balance different shopping styles. I often get asked how I manage this. The truth? Compromise—with boundaries.

I’ll allow a few non-Paleo items if they’re consciously chosen and not marketed as health foods. For example, a block of dark chocolate or a jar of raw honey for the non-Paleo members of the household is fine. But I draw the line at margarine, sugary yoghurts, and seed oil-based sauces.

Communication helps. So does cooking really tasty meals that convince everyone that real food is better.

Final Thoughts From the Trolley Line

Supermarkets are a minefield, and modern trolleys reflect more confusion than clarity. If your trolley is full of colourful fresh produce, clean proteins, and healthy fats, you’re ahead of 90% of shoppers. Don’t let disapproving glances throw you off. You know what you’re doing.

And if you’re new to Paleo, why not start by comparing your trolley to others next time you shop? It’s a fun, harmless way to stay mindful—and maybe even spark a conversation or two. You never know who might be inspired to put that margarine back on the shelf.

Are you a fellow trolley spy? What’s the weirdest thing you’ve seen someone buy in bulk and call “healthy”? Let me know below or share a snap of your latest Paleo shop—I’d love to see what’s in your basket.

Soy, Grains & Margarine for Better Health!

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I really shouldn't read health supplements any more. They generally just annoy me. But I could resist. I found this gem in the Sunday Telegraph yesterday.

Just before I ditched Paleo and went out to buy some soy and margarine, I thought I'd see if I could find out a bit more about the study.

So it appears the study split 351 men & post menopausal women into two groups for the six-month period. One ate low fat, the other low fat – with “special cholesterol lowering foods”. Hmm, interesting, low fat compared to low fat… The group with the special cholesterol lowering foods lowered their LDL by 13%. But then there was also a 22.6% drop out rate. This is taking me back to Tom Naughton's Science for Smart People lecture at the AHS…

The group with the “special food” also received sessions with a dietitian. The other low fat group did not.

They summed up saying that because the diet was complex, researchers couldn't tell which foods made a difference in lowering cholesterol. Excellent. Regardless, write ups of the study, like the one I saw are still identify these foods as being proven to help lower LDL: –

Soy proteins such as soy milk and tofu.
Viscous or “sticky” fibres from oats, barley and psyllium.
Nuts, including tree nuts and peanuts.
Plant sterols in margarine.

Whilst Loblaw (a Canadian food retailer), Solae (who sell Soy products) and Unilever (who own lots of products, including margarine) sponsored the study and provided some of the foods used, that obviously had no impact on the study. Whatsoever.

I think I'll stick to my high fat diet…

Digging Deeper: When Studies and Sponsorships Collide

It’s always wise to read between the lines when encountering “science-backed” nutrition claims, especially when those claims align neatly with processed food marketing. Studies funded or supplied by companies with direct financial interest in the outcomes — like Unilever, Solae, or Loblaw — are not inherently invalid, but they do deserve extra scrutiny. When a study concludes that “cholesterol-lowering foods” (conveniently available from the sponsoring companies) improve health outcomes, the conflict of interest should at least raise eyebrows.

In the case of this particular study, the fact that both groups followed low-fat diets makes it impossible to determine if the outcomes were related to the removal of saturated fat, the addition of sponsor-supplied foods, or simply the regular dietitian check-ins only one group received.

The Real Problem With Cholesterol-Lowering Narratives

Public health messaging has long been obsessed with lowering cholesterol, particularly LDL, as though it’s the single most important marker of health. But this is an oversimplification. Cholesterol is essential for producing hormones, supporting cell membranes, and helping the body produce vitamin D. Rather than blindly pursuing lower LDL numbers, a more balanced conversation around lipid ratios, inflammation, and metabolic health is overdue.

Numerous studies have shown that total cholesterol — or even LDL alone — is a poor predictor of heart disease in isolation. Far more telling are factors like triglyceride to HDL ratios, insulin resistance, and chronic inflammation. Yet articles like the one in the Sunday Telegraph continue to focus on LDL reduction via dietary tweaks that promote processed food products.

What the Study Didn’t Say: The Role of Inflammation

Interestingly, there’s little to no mention of inflammation in the article — or the study itself. Chronic inflammation is now widely recognised as a key driver of cardiovascular disease. Reducing inflammation through a nutrient-dense, low-toxin diet is a far more holistic and effective strategy than simply trying to push down cholesterol levels with soy milk and margarine.

A Paleo diet, rich in omega-3 fatty acids, antioxidants, and bioavailable nutrients, naturally addresses inflammation by removing the root causes: seed oils, refined sugars, grains, and ultra-processed foods. But this concept rarely makes headlines, perhaps because there’s no branded margarine to sell alongside it.

The Soy Dilemma

Soy protein is frequently positioned as a “health food” — particularly for its supposed benefits on cholesterol. However, soy comes with its own list of issues. Most commercial soy is genetically modified and heavily processed, often treated with hexane and other chemicals. Additionally, soy contains phytoestrogens, which can interfere with hormone function — especially concerning for those with thyroid issues or hormone-sensitive conditions.

In a wholefood-based Paleo context, soy is excluded not only because of its antinutrients and processing, but also because there are far more nourishing, less controversial sources of protein available — like grass-fed beef, pastured eggs, and wild-caught fish.

What About Oats, Barley and Psyllium?

The “viscous fibre” component of the cholesterol-lowering formula mentioned in the study usually comes from oats, barley, or psyllium husk. While soluble fibre can certainly support gut health and slow digestion, it doesn’t require grains to be effective. Vegetables like okra, sweet potato and pumpkin, as well as chia seeds and flaxseeds, also provide soluble fibre — without the blood sugar spikes and gluten-related inflammation grains can cause for many.

Barley and oats both contain gluten or gluten-like proteins that can trigger gut irritation and immune responses, especially in those with sensitivities. And let’s not forget: these grains are almost always heavily processed before they reach the supermarket shelf.

Peanuts and the “Nut” Misunderstanding

Yes, nuts were included in the study's cholesterol-lowering foods. But it’s worth noting that peanuts are not actually nuts — they’re legumes. This distinction matters in the Paleo world, where legumes are typically avoided due to their antinutrient content (like lectins and phytic acid), potential to cause gut irritation, and high omega-6 content.

Tree nuts, when consumed in moderation and in their whole, raw form, can be a good addition to a Paleo diet. However, over-reliance on roasted, salted nuts as a “health food” — especially when they’re used to bulk out ultra-processed snack bars — often leads to more harm than good.

And Then There’s Margarine

The inclusion of margarine in any list of “cholesterol-lowering foods” is perhaps the most telling sign of industry influence. Margarine is often made with hydrogenated or interesterified vegetable oils, designed to stay shelf-stable and mimic the texture of butter. While many brands now avoid trans fats due to public backlash, they still rely on heavily processed seed oils that are high in omega-6 fats and prone to oxidation — both of which can fuel inflammation.

Butter from grass-fed cows, by contrast, contains fat-soluble vitamins (A, D, E, and K2), healthy saturated fats, and conjugated linoleic acid (CLA) — a naturally occurring fatty acid with anti-inflammatory properties. Yet somehow, margarine is still sold as the “heart-healthy” option. Go figure.

Why Real Food Doesn't Need a Sponsor

One of the most consistent themes in mainstream nutritional studies is that real, whole foods rarely get the spotlight — largely because they can’t be patented, branded, or profitably packaged. When large corporations fund dietary studies, the outcomes often reflect a subtle (or not-so-subtle) preference toward products they manufacture and sell.

A study comparing a standard Western diet to a Paleo template rich in real food would be fascinating — but good luck getting funding from a margarine company.

Final Thought: Stick With What Humans Have Always Eaten

The idea that cholesterol should be lowered at any cost is outdated and oversimplified. Rather than relying on margarine, soy milk and barley to prop up your lipid numbers, focus instead on a nutrient-rich, anti-inflammatory diet that your ancestors would recognise as food.

Eat eggs. Cook with butter. Add fatty cuts of grass-fed meat. Include plenty of vegetables, leafy greens and good-quality fats. These foods won’t just lower your risk of disease — they’ll make you feel better, stronger and more in control of your health.

And next time you read about a miracle food study in the Sunday paper, check who paid for it. You might find the answer is as manufactured as the margarine it’s trying to sell.

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