The Mediterranean diet (Credit: AgeRight.org)
(March 30) Once Upon a Time, a Study on Seven Countries
In the 1950s, a scientist named Ancel Keys led a study across seven countries, aptly named The Seven Countries Study, to unravel the mystery behind diet, lifestyle and cardiovascular disease (CVD) risk. The countries? The U.S., Finland, the Netherlands, Italy, Greece, Yugoslavia and Japan. What did they find? Well, surprise, surprise — those who indulged in a diet rich in saturated fats were more prone to heart disease. Meanwhile, countries with a lighter touch on fats seemed to enjoy healthier hearts. Who would’ve thought then in 1950s, right?
This revelation paved the way for Keys’ Diet-Heart Hypothesis and Lipid Hypothesis, which boldly claimed that the more fat you eat, the more likely you are to meet your heart’s arch-nemesis: heart disease. The formula was simple, and oh-so-potent — more fat equals more heart attacks. Health organisations everywhere jumped on the bandwagon, sparking the anti-fat and anti-cholesterol crusade.
But here’s the twist: Keys only used data from seven countries, despite having access to data from 22. Apparently, when the full dataset was examined, the connection between fat intake and heart disease wasn’t as clear-cut. In fact, some high-fat countries had shockingly low rates of heart disease. Critics had a field day, pointing out that Keys had selectively picked his data, but the damage was done. His hypothesis became the foundation for public health guidelines, effectively turning fat into the villain of the dietary world.
Fast forward, and the myth that saturated fats clog arteries took root, despite the fact that fats are broken down in the body and transported by lipoproteins, not mysteriously stacking up in our arteries like unwanted junk mail. Keys’ conclusions didn’t just change our relationship with fats — they also helped fuel the obesity epidemic, skyrocketed cardiovascular disease rates, and greased the wheels of the pharmaceutical industry, all while turning fat and cholesterol into public enemy number one.
Notably, France and Israel were left out of the study, despite France having diet that was practically dripping in saturated fats. France’s snub played a starring role in the French Paradox, where the French, despite their love for cheese and butter, seemed to dodge heart disease like a pro.
Meanwhile, Israel’s exclusion fuelled the Israeli Paradox, where, despite enjoying a Mediterranean diet (and plenty of healthy fats), heart disease rates were surprisingly high.
These paradoxes raised a few eyebrows about the study’s methodology, but instead of being swept under the rug, they’ve stuck around as points of fiery debate. Ultimately, this isn’t just about research; it’s about life, and life matters!
Seven Countries Study, led by Ancel Keys in the 1950s (Credit: Time Magazine)
French and Israeli Paradoxes
The French Paradox and the Israeli Paradox, two mysteries that sound like intriguing Netflix series but are actually dietary conundrums baffling scientists for decades. For those wondering, a paradox is a fancy term for a seemingly absurd or contradictory situation that, upon closer inspection, turns out to make sense.
With so much information about these paradoxes floating around, I decided to try piecing together their stories with a dash of humour. My aim? To make these dietary mysteries digestible – pun intended – even if you’re not a nutrition nerd and let’s unravel these oily enigmas!
And so, once upon a meal, two nations found themselves embroiled in culinary controversies that made health experts scratch their heads. France and Israel. These culinary powerhouses defied conventional dietary wisdom and left scientists scratching their heads.
France, with its buttery pastries and flowing Bordeaux, boasted enviably low heart disease rates. Israel, home to a Mediterranean diet rich in “heart-healthy” seed oils, grappled with unexpectedly high rates of cardiovascular trouble.
And now, new research highlights an insidious villain lurking in both nations’ diets: ultra-processed foods (UPFs). Could they be the “missing link” in these paradoxes? New insights, including those from Scientific American, suggest that the heavy reliance on UPFs may be fuelling heart troubles. Several studies have shown that eating higher amounts of UPFs may be linked to a higher risk of serious health problems, including heart disease, cancer and obesity.
The term UPFs comes from a food classification system known as NOVA. This includes ice cream, ham, sausages, crisps, mass-produced bread, some breakfast cereals, biscuits, carbonated drinks, fruit-flavoured yogurts, instant soups and some alcoholic drinks. UPFs often contain high levels of saturated fat, salt and sugar and when we eat them, we leave less room in our diets for more nutritious foods. It’s also been suggested that the additives in these foods could also be responsible for negative health effects. The question then leads whether red virgin palm oil can serve to be the hero we never knew we needed.
Le French Paradox: Cholesterol High, Hearts Healthy
In France, food is more than sustenance; it’s an art form. The French savour their meals with a joie de vivre that would make even the most harried dietitian jealous. Their cuisine is steeped in saturated fats – cheese, cream and butter are practically national symbols. Yet, they exhibit remarkably low rates of heart disease.
The so-called “French Paradox” has captivated researchers for decades. Some attribute it to their red wine consumption, rich in polyphenols that may protect against cardiovascular damage. Others point to their culinary balance: the French diet pairs indulgent fats with ample fresh produce, whole grains and moderate portions.
Importantly, the French diet contains fewer UPFs than many Western countries. Meals are often prepared fresh, with minimal reliance on packaged or pre-made products. This traditional approach to eating might be a key factor in protecting their hearts.
Israeli Conundrum: Cholesterol Low, Hearts Struggling
On the Mediterranean shores of Israel, the diet appears to check all the right boxes. Rich in vegetables, legumes and seed oils like sunflower and canola, it’s touted as a model of heart health. Israeli cholesterol levels are impressively low compared to many other nations. Yet, paradoxically, Israel faces some of the highest rates of heart disease in the developed world. Enter the Israeli Conundrum.
Ah, and let’s not forget that the Israeli Paradox might have an extra drama going on behind the scenes. While Israelis enjoy a diet rich in heart-healthy oils, they’re also navigating a world of perennial geopolitical tension and wars. Stress is probably a big player here – constant worry and tension can have their own impact on health, potentially triggering inflammation, which, as we’ve learned, doesn’t exactly do the heart any favours. But it is also the same predicament in some many other countries involved in conflicts.
So, while omega-6 oils may be a villain in the health drama, the real plot twist might be that the stress and societal pressures of living in a conflict zone could be adding fuel to the fire. Not exactly the kind of seasoning you want for your diet, is it?
Lessons from the Paradoxes
The juxtaposition of the French and the Israeli Paradoxes offers valuable lessons for navigating modern nutrition in relation to red palm oil:
It’s Not Just the Fats – It’s the Processing. Seed oils, when consumed in their natural state and balanced with omega-3s, can be part of a healthy diet. However, their prevalence in UPFs turns them into potential inflammatory agents. However, red palm oil, with its nutrient-dense profile, offers a natural wholesome alternative.
Fresh Is Best. The French reliance on fresh, minimally processed ingredients contrasts starkly with the Israeli diet’s dependence on ultra-processed convenience foods. However, red palm oil fits seamlessly into this paradigm, providing a natural, unadulterated fat source.
Chronic Inflammation Is the Hidden Villain. Heart disease isn’t just about cholesterol or fats. Inflammation, driven by poor dietary choices, stress and sedentary lifestyles, is the unifying thread linking the two paradoxes. However, red palm oil’s anti-inflammatory properties can be a valuable addition to the diet.
Balance and Lifestyle Matter.
The French leisurely enjoy their meals, emphasising social connection and relaxation. The Israelis, under constant geopolitical stress, may not have the luxury of such a laid-back approach. Stress reduction, balanced fats and moderation are key to long-term heart health.
Food Soap Opera
We live in a modern diet world–where every bite feels like walking a tightrope. One minute, butter is public enemy number one, then margarine is revealed as the greasy villain hiding behind “heart-healthy” claims.
Just when you thought tropical oils like palm and coconut oil were on the chopping block, bam! The story shifts, and they’re now on the naughty list for their “environmental sins,” as if your morning toast is a carbon footprint disaster.
Red meat, once a health hazard, is now cool again – if you’re keto. And now? Now seed oils, the latest villain, replacing trans-fats as the “most likely to cause heart problems,” according to the latest headlines.
It’s like a soap opera, with plot twists and no one quite understanding what’s going on. Who needs diet books when food trends are giving us whiplash?
But before we cancel seed oils or vilify palm oil, let’s take a step back. If we went that route, the shelves would be bare, and we’d be living off air and water.
One thing we’ve learned from all the studies, articles and trends: science and lobbying are like oil and water — confusing, contradictory, constantly evolving, and never quite mixing. It’s like assembling IKEA furniture without instructions – half the time, you don’t know what’s happening, and the other half, you wonder if you have the right parts.
Discerning the truth can be challenging amid social media sensationalism. True science often struggles to compete with the flashy messaging. Still, it’s crucial for the industry to communicate scientific findings widely and fund independent research on the health effects of the products. After all, science doesn’t conduct itself — though it might get more followers if it did.
The Seed Oils (Credit: SupplySide)
Seed Oils: The Frenemy of Your Frying Pan?
Today, seed oils are the latest culinary villains making headlines, sending health-conscious folks into a frenzy. A seed oil is a cooking oil named after the plant, vegetable, seed or nut that the oil came from. The eight seed oils most commonly used and discussed: Canola (aka rapeseed), Corn, Cottonseed, Grapeseed, Soybean, Sunflower, Safflower, Rice bran and Peanut oil. Are they silent assassins lurking in your food, or just misunderstood kitchen staples? If you’ve been confused about which oil to use when you cook, sauté, broil and bake, you’re not alone.
There are many studies suggest that seed oils aren’t necessarily good for you, but the real issue lies in how they’re typically used — in processed and UPFs. You’re most likely to consume seed oils when eating something that’s already unhealthy — packed with fat, sugar and sodium salt. It’s the perfect storm of unhealthy ingredients working together in the worst possible combination.
A diet too high in omega-6s and too low in omega-3s are noted to disrupt your body’s balance and contribute to chronic inflammation. While seed oils aren’t the sole cause of these conditions, a diet rich in them — especially from processed foods — can be problematic. In rebuttal, the seed oil advocators often fight back that the seed oils are healthy alternatives to saturated and trans-fats.
What’s the Verdict?
Seed oils aren’t evil villains, but they’re not saints either. They can be part of a balanced diet, but moderation is key. Here’s a cheat sheet for the oil aisle:
Swap Smartly: Olive oil, avocado oil, or even red palm oil can be better options. They’re less likely to cause inflammation and are packed with good-for-you nutrients.
Avoid the Processed Trap: Stick to whole, natural foods where oils aren’t hiding behind labels like “low-fat” or “all-natural.”
Watch the Heat: If you’re cooking at high temperatures, go for oils with a higher smoke point to avoid turning your dinner into a chemistry experiment.
Bottom Line (or Frying Pan): Seed oils are like that friend who’s great in small doses but a bit much when they overstay their welcome. Enjoy them mindfully, pair them with healthier oils like palm oil and steer clear of the processed food traps. Your heart, and maybe your taste buds, will thank you!
Healthier Future: Rise of Palm Oil as Alternative to Trans-Fat
In the search for the ultimate cooking oil, could palm oil especially red virgin palm oil be the dark horse we’ve overlooked? While olive oil and avocado oil have long held their gourmet crowns, they come with their own baggage — limited availability, high prices, and the ever-present risk of adulteration. Meanwhile, seed oils which have flooded the market, are not without controversy. So, where does palm oil fit into this culinary equation?
Palm oil has attributes that outshines seed oils in taste, stability, performance and environmental impact. Unlike seed oils, palm oil is rich in stable fats — saturated and monounsaturated — making it heat-resistant and perfect for frying and baking without needing chemical modifications. When sustainably cultivated, oil palm also offers higher yields per area, reducing land use.
Seed oils, on the other hand, are high in omega-6 fatty acids, potentially causing inflammation, and their polyunsaturated fats break down under heat, often requiring chemical treatments like hydrogenation, which can introduce trans-fats. Plus, large-scale seed oil production strains resources.
Ultimately, palm oil has its place in the food chain as a versatile, stable, and healthier alternative — offering a sustainable, trans-fat free option that performs well in the kitchen. Now that’s something to chew on.
Balance and Moderation are the Secrets
Let’s not jump off the deep end just yet. At the end of the day, balance and moderation are the real secrets to common sense. You can’t run a healthy diet on just one oil and let’s be honest, no one wants a pantry that smells like a Mediterranean vacation with nothing but olive oil. Instead, let’s embrace variety, keep it balanced, and remember that everything – yes, even oils – has its place in the culinary symphony.
Take the French, for example. They indulge in buttery croissants, creamy cheeses,and red wine, yet their heart disease rates are suspiciously low. Meanwhile, the Israeli Paradox shows a population swearing by “heart-healthy” seed oils, only to find higher coronary heart disease rates than their cheeseburger-loving counterparts. The dietary universe clearly loves keeping us on our toes.
So, should you toss your seed oils, crown red virgin palm oil as your new king? The real takeaway here is balance – think of it like crafting the perfect diet cocktail: focus on whole foods, minimise the processed stuff, cook fresh, and choose oils that support health without draining your wallet.
No single ingredient should hold your health hostage. Health is a mix of factors – what you eat, how much you eat, your stress levels, activity and yes, even your genetics. Blaming a single molecule in your salad dressing for all your health woes? That’s not the answer.
At the end of the day, the motto is simple: balance and moderation. Enjoy food, but don’t go overboard. Have that slice of cheesecake, but skip the second. Drizzle your salad with red virgin palm oil for its rich nutrients, while using palm olein for everyday cooking — it’s a versatile choice for frying, sautéing, and beyond. Life’s too short to demonise every bite or chase the next “miracle food.”
Health isn’t just about eating the “right” foods; it’s about balance, just like in all aspects of life. So, the next time a headline claims your favourite oil, snack or fruit is “killing you,” take it with a grain of salt. Just don’t overdo it.
Just a heads-up: my last writeup will be next Sunday, before my computer and I clock out for a much-needed break. The grand finale? Unmasking the elusive oil palm bunch ‘thief’ and unveiling their stealthy, quiet rampage — trust me, it’s going to be riveting. Stay tuned!