Butter vs. margarine, which is healthier?

http://www.theglobeandmail.com/life/health-and-fitness/health/video-butter-vs-margarine-which-is-healthier/article5740796/

margarine

Actually, neither is healthy, regardless of current marketing efforts. And neither is olive or canola (or avacado or coconut, etc) oil!


While a bit different from what many are used to, and sans the all too common socio-political-religio rationalization that too often accompanies such positions (and alienates far too many!), may i direct folks to a number of sources that present the concepts in more detail better than anecdotal debates on forums.


Notably, for foundational concepts (sans the philosophical 'noise' pushed by many that is not necessary to understand the science), one should investigate both Dr. T.Colin Campbell and Dr. Caldwell Esselstyn. a few video links follow on YouTube - assuming one has a VPN allowing such access...


Make Yourself Heart Attack Proof (Esselstyn)

http://www.youtube.com/watch?v=AYTf0z_zVs0

(This includes the oft excerpted "No Oil -- Not Even Olive Oil!" video also available at

http://www.youtube.com/watch?v=b_o4YBQPKtQ


There are quite a few extensive presentation of The China Study by T.Colin Campbell on You Tube in addition to the book.


For practical implementations of the concepts (simple proven recipes), may I also suggest


"The Engine 2 Diet" by Rip Esselstyn

& videos by Dr. John McDougall on YouTube.


Note, the practical vetted clinical results stand on their own. Adoption of the socio-political-religious rationalization is purely up to you - but suffice it to say that it is NOT necessary nor fundamental. None of the 4 proponents listed push the all too common 'political' diatribe - in fact, both E.C.Campbell & C. Esselstyn come from families who actively engaged in dairy/meat production. So I stress that the suggested manner of eating is based upon purely pragmatic vetted results - not from philosophical assumptions!


An since anyone reading is till wondering what it is that I am talking about, the diet is a (non-philosophical) whole foods plant based diet eliminating all meat, dairy & refined oils.

No calorie counting is involved; nothing draconian - just a shifting away from anything processed to whole foods that do not exacerbate inflammation and the causal attributes that lead to heart disease, diabetes, hypertension, & many cancers. Not only that, but vetted replicated long term clinical results show the ability of such regimens able to actually allow the body to reverse and eliminate existing conditions! No hype! That is what makes this such an amazing approach as opposed to the myriad "diets" available that market concepts initiated upon philosophies rather than practical pragmatic science.


This is commonly referred to as a vegan diet (sans the emotional baggage).

Among other aspects, the practical aspect focused upon by Dr. Esselstyn is the source of inflammation of the endothelial cells in the arteries, which result in the formation of cholesterol-calcium plaque that results in less flexibility and lower blood volume flow as well as the formation of plaque 'bubbles' on the arterial walls that will at some point rupture and result in clots causing heart attacks & strokes.


Jumping to the topic above, and enlarging upon it to include the recent announcement that olive/canola oils are 'healthy', the fact is that this is a marketing pitch. While John Gundy did indeed field a short 3 year study that showed olive & canola oils to 'rebalance the good(HDL) & bad(LDL) cholesterol (which the oil marketing companies promptly jumped on to promote Their oil!), the myriad replicated long term studies using these oils show that the resultant rate of heart disease remains UNCHANGED. So cardiac disease continues to advance unabated at an accelerated rate with a 'good' ratio of HDL/LDL! A Pyrrhic victory at best!


The message, NO dairy (with its preponderance of cancer causing casein protein - the same protein used to trigger cancer in lab studies) and NO OILS - no addition of refined calorie dense low nutrition inflammation causing oils OF ANY KIND are recommended. You get plenty if the proper whole foods are eaten.


The fact is that vegetables (spinach, kale, broccoli, etc) contain plenty of protein & oils in the various vegetable as well as the beans, legumes and other plant based foods. As vegetables are NOT calorie dense, there are no limits n the amount of vegetables one can eat without gaining weight. In fact, this is what makes it the ideal diet to follow to naturally lose weight.


Bulk foods such as brown rice or potatoes are excellent foods to make up the balance of the diet both for any additional calories needs or bulk.


Likewise, as the fiber content of whole slows the rate of digestion resulting in the avoidance of a blood sugar spike triggering the release of insulin to remove the excess glucose in the blood seen by the body as a poison to be stored as fat, the 'glycemic' load of the diet is maintained at a healthy level. Also, as a consequence of this good for you fiber, juicing & smoothies - which both pulverize the plant structure releasing the primarily 'sugar water' contents to be immediately absorbed by the blood resulting in a blood sugar spike, are NOT recommended. Just eat the whole fruit complete with the healthy fiber.


What makes this approach especially attractive to the Chinese market is the preponderance of delightful wet market where well prices veggies & fruit are available in abundance.


(Oh, and contrary to what many believe, a ~15 minute soak in vinegar water will effectively kill any bacterial and clean vegetables rendering them suitable for raw use in salads, etc.)


Also, about the only supplementation you might consider if you do not eat much dulse or nori seaweed, is B12. And if you do not get routine exposure to the sun, D3.


On a side note regarding vitamins: Interestingly enough is that by adding ground flax seen to your dishes (mixed into them) you get plenty of omega3, alpha lipoic acid, acetyl L carnitine, calcium, vitamin E, C, chromium (also add cinnamon to oatmeal!) for sugar metabolism, lycopene, lutein, astaxanthin, and mixed carotinoids. The fact is that this diet provides a wealth of sources that naturally provide a wealth of vitamins, minerals, & various phyto-nutrients & factors that one normally might consider supplementing, but which is rendered unnecessary.


What makes the diet 'hard' to follow is likewise the easy availability of reasonably priced street foods and meats at the markets! ;-))


I must admit to loving seafood & chicken, but the benefits of the diet outweigh any initially perceived disadvantages.


I will stop here, as it is not my intent to hit anyone with some psycho-babble presentation of how if you don’t follow this approach that you are destined to hell or destroying the planet or a murderer. That quite frankly turns me off as well. If you choose to believe that, great, but it’s not necessary to the practical application of this exhaustively documented and vetted pragmatically healthy approach.


Hopefully I have provided a few useful links (hoping that all can reach them – if not reply & maybe I can send you copies of the videos if you are interested). My intent is not to hit anyone over the head and to try to tell you what to do! But I would like to encourage more to investigate the concepts and to consider adopting them for purely selfish reasons! YOUR and those about whom you care’s health.


And for what it’s worth, I too am naturally skeptical of any ‘miraculous’ claims of which we are all too commonly bombarded. I have several degrees in physics (among a few others) & my first reaction is outright skepticism! What has changed my reaction, aside from being introduced to the concept (aka Esselstyn) 12 years ago was my father being diagnosed with prostate cancer & opting to forego surgery – which I must admit rendered me a bit apoplectic – only to watch as the adoption of the diet did not indeed put it into remission to the amazement of his attending physicians in Nashville at both St. Thomas & Vanderbilt hospitals. Subsequently I adopted it and despite a rigorous regimen of physical fitness, I had developed hypertension and a moderate cholesterol count where they were suggesting statin drugs and subsequently with exercise and diet I have nether issue now – in fact my doctors are rather amazed at my test results. So I know it works based upon a vetted practical pragmatic basis.


So, no fanaticism. And after about 1-2 months, any cravings literally go away…well except for the psychological craving for a few – ok, QUITE a few – tiger shrimp! ;-)))) And I will admit to an occasional dalliance – after which I feel sufficiently guilty, despite the Cheshire cat grin on my face!

Hope this helps a bit.