Archive | Food

A Guide to Dietary Fat


Which fats are better for you, and which ones should you avoid? What’s the best cooking oil? And what’s the difference between saturated, monounsaturated and polyunsaturated fats?

If you want a great answer to all those things, then check out this comprehensive guide:

Nutrition Advance: Dietary Fats: an A-Z Guide to Saturated, Unsaturated and Trans Fats

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More Vegetable Oils and Lower Cholesterol = More Death


Check out this graph. It’s the risk of dying on a low-fat diet filled with vegetable oils (blue line) compared to a regular diet. That’s right – it looks like more people die. Actually the more people lowered their cholesterol in the study, eating vegetable oils, the higher their risk of premature death!

Unfortunately the full study was never published 40 years ago – likely because the result did not match what the investigators expected. If the results had been published instead of hidden away perhaps it would have changed nutrition history. Perhaps we’d all have kept happily eating butter.

The Washington Post: This Study 40 Years Ago Could Have Reshaped the American Diet. But It Was Never Fully Published.

TIME: When Vegetable Oil Isn’t as Healthy as You Think

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The Myth of Vegetable Oils

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Why do we think that vegetable oils are good for us? Do we take a risk by having it as such a massive part of most processed foods? Could it be an experiment gone terribly wrong?

Best-selling author Nina Teicholz has spent a lot of time researching the subject, and last year I sat down to talk to her. This interview has only been available on our member site but now everyone can watch it above.

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Cooking with Vegetable Oils Releases Toxic Cancer-Causing Chemicals

NOT a good idea

NOT a good idea

Are you cooking with vegetable oils? According to lead scientists, this can be really unhealthy. When heated, these oils release toxic chemicals linked to cancer and other diseases. So do not use corn oil or sunflower oil for cooking.

The Telegraph: Cooking with vegetable oils releases toxic cancer-causing chemicals, say experts

oilsOlive oil (containing mainly monounsaturated fat) is a better option for cooking, but not great.

The best option for cooking is saturated fats, like coconut oil, butter or lard. These fats can stand a lot of heat without transforming into poison.

More on the dangers of heated vegetables

Note that these oils are another example of vegetables/plants turning into cancer-causing substances when overheated. The most cancer-causing substance on earth is also a plant:

Vegetables Proven to Cause Cancer

This is not an attack on vegetables, or a way of saying that meat is better. It’s just a fact that both processed meat (like bacon) and processed plants (like oils, or tobacco leaves) contain cancer-causing substances when they have been overheated.

Don’t use excessive heat when cooking. Make sure the food you cook can handle the heat.

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Could You Get Depressed from Sugar, Grains and Margarine?


Do you get depressed from eating the wrong foods? A recent study from Harvard School of Public Health makes this claim:

As always, this is uncertain and preliminary science that doesn’t prove anything. It’s only statistical correlation from a questionnaire. The relatively small increase in risk may be due to almost anything.

A bad diet (including bread, sugar and margarine) might increase the risk of depression and other brain disorders, but we can’t prove this with a questionnaire-based study.

Earlier on depression


Do You Want Some Toxic Oil?


A reader sent me this picture of a bottle of Grape seed oil. They seem to imply that their oil is better than olive oil as it’s loaded with omega 6 PUFA and vitamin E. And most non-updated experts would likely agree.

However I’ll pass, as excess omega 6 seems to increase the risk of heart disease and excess vitamin E seems to increase mortality.

I’ll stick to the olive oil, thanks. Or some perfectly heart-healthy butter.


Good Night, Low-Fat Diet


Omega-6 margarine spread might just kill you

The old fear of natural saturated fat (such as butter) has been on its way out for a long time. Repeated reviews of science have in recent years not shown any evidence that eating butter is anything but healthy. In Sweden (where I live) lots of people have understood this and sales of skim milk, low-fat margarine and other low-fat products have plummeted.

Here is another nail in the coffin for the fat-phobia and the low-fat hysteria. A review of previously unpublished (hidden) numbers from an older study shows that today’s margarines may not only be unnecessary. They may be directly harmful to the heart.

A disaster

The study involved nearly 500 men with heart disease. Half of them were randomly assigned to increase polyunsaturated omega-6-fat intake, including in the form of margarine (similar to Promise light spread* in the US), and were advised to reduce saturated fat (such as butter). The other half was left alone and allowed to continue eating as before.

When the study was stopped after three years there were significantly more deaths in the group that consumed omega-6-rich margarine. The risk of dying during the study was elevated by a whopping 62%. Those who escaped counseling on margarine clearly lived longer.

Now it’s revealed that the risk of death from heart disease also was significantly elevated, by as much as 74%(!), in the group that was given margarine.

Good night, fat phobia

When you add this previously hidden disastrous result to all other studies that have been done, there isn’t the slightest evidence that omega-6-rich margarine is good for your heart. On the contrary: The numbers are very close to (p=0.06) showing a statistically significant harmful effect from this margarine. A probable increased risk of dying from heart disease as a result of consuming margarine instead of butter.

Adults can of course avoid buying the junk. But not all get to choose. Where I live potentially heart damaging omega-6-rich margarine is the only alternative allowed in many day care centers and schools, citing official fat-fearing dietary advice.

Time to wake up, official dietary guideline authorities?


From the British Medical Journal

*/ Promise light spread contains 1900 mg of omega-6 and only 300 mg of omega-3 per serving.