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In this article, we'll explore the fascinating connection between cacao and the body's natural repair system. Emerging research suggests that compounds found in cacao may help mobilize stem cells from the bone marrow, allowing them to enter the bloodstream and travel to areas of the body where repair and regeneration are needed. This natural process may support tissue repair, recovery, and healthy aging by helping the body preserve its ability to maintain and renew itself over time. Before exploring cacao's potential role in stem cell mobilization, let's first examine what stem cells are, how they function, and why they play such a vital role in maintaining health and slowing the aging process. What Are Stem Cells? Stem cells are the body's raw materials—the foundational cells from which all specialized cells are created. They possess two remarkable abilities: they can continuously replicate themselves and, when needed, transform into the many specialized cell types that make up the tissues and organs of the human body. Human life begins as a single fertilized egg—a single unspecialized cell. As this cell divides, it produces identical stem cells that gradually differentiate into the specialized cells required to form every tissue, organ, and body system. Embryonic stem cells are obtained from embryos approximately three to five days after fertilization. At this stage, the embryo is known as a blastocyst, a microscopic structure containing about 150 cells. These cells are considered pluripotent, meaning they have the ability to develop into virtually any cell type in the body. Although embryonic stem cells disappear as development progresses, stem cells remain an essential part of our biology throughout life. Millions of adult stem cells reside throughout the body, with many stored in the bone marrow, where they serve as a lifelong reserve. According to research published in the journal Nature, the human body: Contains approximately 37.2 trillion cells Maintains an estimated 50,000 to 200,000 active adult stem cells at any given time Relies on these stem cells to continually replace damaged, worn-out, and aging cells throughout life These extraordinary cells can differentiate into more than 220 specialized cell types, including nerve cells, heart muscle cells, liver cells, blood cells, skin cells, and bone cells. Their ability to regenerate tissues and replace damaged cells makes stem cells one of the body's most powerful mechanisms for healing, maintenance, and healthy aging. How Stem Cells Divide When a stem cell divides, the two daughter cells can follow one of three paths: Both remain stem cells, expanding or maintaining the body's reservoir of regenerative cells. One remains a stem cell while the other differentiates, preserving the stem cell pool while producing a specialized cell. Both differentiate into specialized cells, contributing directly to tissue growth, maintenance, and repair. Under the right conditions—either within the body or in a laboratory—stem cells divide to produce new cells known as daughter cells. Scientists still do not fully understand what determines which of these three outcomes occurs or how the body maintains the proper balance of stem cells within each tissue throughout life. Through this process of differentiation, stem cells can become more than 220 specialized cell types, including: Blood cells Brain and nerve cells Heart muscle cells Liver cells Bone cells Skin cells And many other specialized cells found throughout the body What makes stem cells truly remarkable is their ability to both self-renew and differentiate. No other cells in the human body possess this unique combination of capabilities. This extraordinary regenerative potential makes stem cells indispensable for growth, tissue maintenance, injury repair, and healthy aging. Why Stem Cells Matter From before birth until the end of life, stem cells quietly maintain and repair virtually every organ in the body. They replace worn-out cells, help heal injuries, rebuild damaged tissues, and continually renew many of the cells we depend on every day—including those that make up our blood, immune system, skin, and digestive tract. Scientists continue to study stem cells because of their extraordinary potential to repair damaged tissues, replace aging cells, and support the body's natural healing and regenerative processes. However, there is one important limitation. Although adult stem cells can self-renew, their numbers and regenerative capacity gradually decline with age. As this decline continues, the body's ability to repair and regenerate tissues also begins to diminish. This gradual loss of regenerative capacity is considered one of the fundamental biological processes that contributes to aging. Understanding why stem cells decline—and whether certain lifestyle factors or foods can help support their function—has become one of the most active and promising areas of modern medical research. The Aging of Stem Cells Like every other cell in the body, stem cells age over time. As we grow older, the stem cells stored primarily in the bone marrow gradually lose some of their ability to divide, self-renew, and differentiate into specialized cell types. As a result, the body's capacity to repair damaged tissues and maintain healthy organs slowly declines. When an injury occurs—whether it's a cut to the skin, a broken bone, or damage to an internal organ—chemical signals released by the injured tissue help recruit stem cells from the bone marrow and surrounding tissues. These cells travel to the site of injury, where they participate in tissue repair and regeneration. However, this regenerative response becomes less efficient with age. Why Stem Cells Decline with Age Scientists believe several factors contribute to the gradual decline in stem cell number and function. 1. Environmental Stress Throughout life, stem cells are exposed to both internal and external stressors that gradually reduce their effectiveness. These include: Pollution and environmental toxins Ultraviolet and ionizing radiation Poor nutrition Chronic psychological stress Hormonal and metabolic disorders Chronic inflammation and disease Smoking, excessive alcohol consumption, and substance abuse The greater the cumulative damage to the body, the greater the demand placed on its repair systems. 2. The Natural Aging Process Even under ideal conditions, stem cells undergo biological aging. Over time they accumulate DNA damage, experience shortening of their protective telomeres, and become less efficient at repairing themselves. This helps explain why younger people generally recover more quickly from injuries than older adults. As stem cell function declines, tissues repair more slowly, muscles recover less efficiently, bones heal more slowly, and many of the visible and functional signs of aging gradually appear. 3. Lifetime Demand for Repair Every injury, illness, infection, surgery, or period of intense physical stress requires stem cells to participate in tissue repair. Over decades, this continual demand may contribute to a gradual decline in the regenerative capacity of many stem cell populations. Elite athletes, individuals with physically demanding occupations, and people who experience repeated injuries often place exceptionally high demands on their repair systems, although many other factors—including genetics, nutrition, sleep, and overall health—also influence recovery. 4. Genetics Genetics also plays an important role in stem cell function and longevity. Some individuals naturally maintain healthier stem cell populations for longer periods, while others experience a faster decline in regenerative capacity. Although genetics cannot be changed, lifestyle choices can influence how well stem cells function throughout life. Regular exercise, quality sleep, good nutrition, maintaining a healthy weight, avoiding smoking, and managing chronic disease all help create an environment that supports the body's natural repair mechanisms. While aging cannot be stopped, understanding the factors that influence stem cell health may help preserve the body's regenerative capacity and promote healthier aging. What Are Polyphenols? Polyphenols are naturally occurring plant compounds found in a wide variety of foods, including: Fruits Vegetables Herbs Spices Tea Cocoa and dark chocolate Red wine Plants produce polyphenols to protect themselves from ultraviolet radiation, environmental stress, insects, and disease. When we consume polyphenol-rich foods, many of these same compounds provide important health benefits. Polyphenols are best known for their powerful antioxidant and anti-inflammatory properties. They help neutralize harmful free radicals, reduce oxidative stress, and support the body's natural defense systems. By helping to control chronic inflammation—a major contributor to aging and the decline of stem cell function—polyphenols are increasingly recognized as an important part of a healthy diet. Raw cacao and dark chocolate are among the richest natural sources of polyphenols. These bioactive compounds help neutralize free radicals, reducing oxidative stress and protecting cells from damage. As a result, diets rich in polyphenols have been associated with a lower risk of chronic diseases, including cardiovascular disease, type 2 diabetes, and certain cancers. By helping to reduce oxidative stress and chronic inflammation, polyphenols may also lessen the body's ongoing need for tissue repair, potentially reducing the burden placed on stem cells over time. In addition to its polyphenol content, cacao is an excellent source of magnesium, an essential mineral involved in hundreds of cellular processes, including energy production, muscle function, and DNA repair. The Four Main Classes of Polyphenols Flavonoids (≈60% of all polyphenols) Include compounds such as catechins, quercetin, kaempferol, and anthocyanins. Common sources: Cacao, apples, onions, berries, red cabbage, tea, and citrus fruits. Phenolic Acids (≈30% of all polyphenols) A diverse group of compounds found in many plant foods. Common sources: Fruits, vegetables, whole grains, coffee, and seeds. Polyphenolic Amides A smaller class of polyphenols known for their anti-inflammatory properties. Common sources: Chili peppers (capsaicinoids) and oats (avenanthramides). Other Polyphenols This category includes several unique groups, such as stilbenes and lignans. Common sources: Red wine, grapes, flaxseeds, sesame seeds, turmeric, berries, and whole grains. Dark chocolate, particularly raw cacao, is one of the richest sources of polyphenols. Cacao Flavanols: A Unique Class of Plant Compounds Among the many flavonoids found in nature, a subgroup known as flavanols has attracted considerable scientific interest. Cacao is one of the richest natural sources of these compounds, particularly epicatechin, catechin, and procyanidins, which have been extensively studied for their beneficial effects on cardiovascular health, brain function, blood vessel function, and cellular health. Researchers are also investigating whether cacao flavanols may support the body's natural repair mechanisms, including the mobilization of stem cells. Cacao vs. Cocoa: What's the Difference? You've probably noticed that some chocolate products are labeled cacao, while others are labeled cocoa. Although the terms are often used interchangeably, they generally refer to different stages of processing. Cacao usually refers to products made from raw or minimally processed cacao seeds (commonly called cacao beans). Cocoa generally refers to cacao that has been roasted and processed into products such as cocoa powder. Some cocoa powders are further treated with an alkalizing process, known as Dutch processing, to reduce bitterness and produce a darker color. From a nutritional standpoint, the most important consideration isn't whether the label says cacao or cocoa—it's how much of the naturally occurring flavanols remain after processing. Fermentation, roasting, and especially Dutch processing can substantially reduce flavanol content. Whenever possible, choose products that are minimally processed and contain few ingredients. Products with little or no added sugar generally offer the greatest nutritional value. Choose Dark Chocolate Wisely Dark chocolate containing 80% cacao or more is among the richest dietary sources of cacao flavanols. In addition to these beneficial plant compounds, cacao naturally provides fiber, magnesium, iron, copper, manganese, and several other essential minerals. However, not all dark chocolate delivers the same health benefits. The amount of flavanols remaining in the finished product depends largely on how the cacao was processed before it reached the wrapper. When choosing dark chocolate, look for products that: Contain 80% cacao or higher Are minimally processed Are not Dutch processed (unless flavanol content is specified) Contain little or no added sugar Clearly state they are high in cacao flavanols, when available By choosing high-quality dark chocolate, you can maximize your intake of beneficial flavanols while minimizing unnecessary added ingredients. How Do Cacao Flavanols Help Mobilize Stem Cells? For many years, scientists believed the health benefits of cacao were largely due to its antioxidant properties. More recent research, however, suggests that cacao flavanols may influence the body in a much more dynamic way. Studies indicate that cacao flavanols can stimulate the production of nitric oxide (NO), a signaling molecule produced by the endothelial cells that line our blood vessels. Nitric oxide helps relax blood vessels, improves circulation, and plays an important role in cellular communication throughout the body. Researchers have discovered that nitric oxide also appears to participate in the release—or mobilization—of adult stem cells from the bone marrow into the bloodstream. Once circulating, these stem cells can migrate to tissues that have been injured or are undergoing repair, where they contribute to the body's natural regenerative processes. Although scientists are still working to fully understand the mechanisms involved, the evidence suggests that cacao flavanols may support tissue repair in two complementary ways: By increasing nitric oxide production, improving blood flow and cellular signaling. By promoting the mobilization of circulating stem cells, allowing more regenerative cells to reach tissues where they are needed. This combination has made cacao flavanols one of the most extensively studied dietary compounds in the field of cardiovascular health and regenerative medicine. In the next section, we'll examine the clinical studies that measured changes in circulating stem cells after the consumption of high-flavanol cacao and explore what those findings may mean for healthy aging. Why Healthy Endothelial Cells Matter Endothelial lining is one of the body's most important organs. To understand why cacao flavanols produce these effects, it's important to first understand the role of the endothelium—the thin layer of cells that lines every blood vessel in the body. The endothelium is a single-cell-thick layer of endothelial cells lining the inside of every blood vessel. Although only one cell thick, it is one of the body's most important organs. Healthy endothelial cells: Regulate blood flow by relaxing and constricting blood vessels Control the movement of nutrients, oxygen, fluids, and immune cells into surrounding tissues Produce nitric oxide, a molecule essential for healthy circulation Help regulate blood clotting and inflammation Support tissue repair and healing throughout the body When endothelial function declines, circulation becomes less efficient and the body's ability to deliver oxygen, nutrients, and regenerative cells to damaged tissues also declines. The importance of endothelial health became especially clear in a landmark clinical study that examined the effects of high-flavanol cocoa on both endothelial function and stem cell mobilization. Dark Chocolate and Stem Cell Mobilization Dark chocolate is one of the richest dietary sources of cacao flavanols, making it one of the most extensively studied foods for supporting cardiovascular health and the body's natural repair processes. A landmark study conducted by researchers at the University of California, San Francisco (UCSF) investigated whether consuming a cocoa beverage rich in flavanols could influence stem cell activity and blood vessel function in adults with coronary artery disease. Participants consumed either a high-flavanol cocoa beverage (750 mg of flavanols per day) or a similar beverage containing very low levels of flavanols for 30 days. The results were striking. Compared with the low-flavanol group, participants consuming the high-flavanol beverage demonstrated: Nearly twice as many circulating stem cells in their bloodstream. A 47% improvement in endothelial function, measured by flow-mediated dilation (FMD), an indicator of how well arteries expand in response to increased blood flow. These findings suggest that cacao flavanols may help stimulate the release of adult stem cells from the bone marrow while simultaneously improving the health and function of the blood vessels responsible for transporting them throughout the body. Food as Regenerative Medicine One of the strongest advocates for the health benefits of cacao is William W. Li, MD, physician, scientist, and author of Eat to Beat Disease. Dr. Li highlights the UCSF research as evidence that consuming flavanol-rich cacao may significantly increase the number of circulating stem cells available to participate in tissue repair. He often recommends two cups of high-flavanol hot cocoa as an effective way to obtain the flavanols used in many of the clinical studies, while emphasizing that the product should be rich in cacao flavanols and contain little or no added sugar. As Dr. Li explains in Eat to Beat Disease: "Your immune cells are regenerated every seven days, so if your stem cells disappeared, you'd likely die of an infection soon after." This statement by Dr. Li underscores the essential role stem cells play in continually renewing the body's tissues—including the immune system—and why preserving their function has become an important focus of longevity and regenerative medicine. In the video interview below, Dr. Li explains how certain foods—including cacao—may help support the body's natural stem cell response. To hear his discussion on stem cell–recruiting foods, proceed to approximately the 13-minute mark. Learn More: Choosing the Right Dark Chocolate If you'd like to explore this topic in greater detail, the following video examines why not all dark chocolate provides the same health benefits. Although many products advertise a high cacao percentage, research shows that the amount of epicatechin—one of cacao's most important flavanols—can vary dramatically depending on how the chocolate is processed. The next video explains how fermentation, roasting, and Dutch processing can significantly reduce flavanol content, why nitric oxide production is essential for healthy blood vessels and stem cell mobilization, and how epicatechin may support mitochondrial function and the stem cell niche. It also discusses the research behind high-flavanol cacao, the doses used in clinical studies, and why choosing minimally processed, flavanol-rich cacao products is more important than simply looking at the percentage of cacao listed on the label. The presentation concludes with practical guidance on selecting dark chocolate that retains the greatest amount of these beneficial plant compounds and reviews several peer-reviewed studies supporting the role of cacao flavanols in cardiovascular health, healthy aging, and stem cell biology. In Conclusion While no single food can stop the aging process, the growing body of research suggests that high-flavanol cacao may support several of the body's natural repair mechanisms—including endothelial function, nitric oxide production, and stem cell mobilization. Choosing minimally processed, high-flavanol dark chocolate is a simple and enjoyable way to incorporate these remarkable plant compounds into a healthy lifestyle.

Cheese is a staple on the ketogenic diet. Although milk, the source for cheese production, is relatively high in carbs (lactose), the fermentation process reduces the amount of carbohydrates in the milk significantly. Lactose is a naturally occurring sugar found in milk and other dairy products. The body does not treat lactose as a dangerous substance. The issue is that some people do not produce sufficient amounts of the enzyme lactase needed to digest it. As a result, dairy foods high in lactose may cause digestive discomfort. This condition is misleadingly called lactose intolerance because the term directs attention toward lactose, when the actual problem is insufficient lactase production. There is no intolerance to lactose taking place. Rather, lactose is simply not being fully digested. Lactase enzyme supplements will help improve lactose digestion. Aged cheeses naturally contain very little lactose and are often well tolerated. Read more on the topic of lactose intolerance: Lactose: The Sugar Found in Milk In addition, cheeses are packed with healthy fats and protein, and are rich in vitamin A, B12, zinc, sodium, and calcium. Cheeses are also rich in MCTs (medium-chain triglycerides), which are especially beneficial on a ketogenic diet. Most cheeses fit in perfectly with the ketogenic diet’s macro nutrient ratios. But, how many carbs are in different cheeses? And which ones are the most keto-friendly cheeses? Most cheeses are ketogenic because they are high in fat and low in carbohydrates, with harder, aged varieties being the best options. Cheeses with Lowest Carb Content Foods containing less than 1 gram of carbohydrates per serving are considered to be very low in carbs. Fresh cheeses contain a significant portion of the carbohydrates in milk, and are less fitting for ketogenic diet. During the aging process, the bacteria found in the milk ferment the carbohydrates. Typically, longer aged cheeses and the cheeses that are high in protein contain less carbohydrate. The cheeses with the lowest amount of carbs (from least to most) include: Munster Camembert Brie Provolone cheese Cheddar cheese Gouda Blue cheese Parmesan cheese Swiss cheese All hard, aged cheeses not listed here are generally ideal for a ketogenic diet. This table focuses primarily on softer and younger cheeses, which tend to contain higher amounts of lactose (a natural milk sugar). Based on the carbs per ounce of various cheeses, you should reach for brie, blue cheese, Gouda, and Munster when choosing a keto-friendly cheese. Swiss, Manchego, goat, feta, and cream cheese are higher in carbs; however, they only have around 1-2g of total carbs per serving so they should be able to fit into your keto diet. Typical carbohydrate content per 1-ounce serving of cheeses commonly used in Comfort Keto recipes: Brie cheese: 0.1g net carbs Blue cheese: 0.5g net carbs Cheddar cheese: 0.5g net carbs Parmesan cheese: 0.9g net carbs Mozzarella cheese: 1.0g net carbs Cheeses with Relatively Higher Carb Content First things first: Avoid all cheese spreads due to the high carb content and undesirable additives. Cream cheese, cottage cheese and ricotta cheese contain less than 3 grams of protein per ounce (less than half of what is found in most aged cheeses) and contain about 1 gram of carbohydrate per ounce. Yet, the consumption amount of these cheeses must be carefully monitored. For example, 1 cup of cottage cheese contains 14 grams of protein, and 10 grams of carbohydrates. Cheeses with Highest Protein Content Typically, the cheeses with low moisture content contain more protein. Parmesan cheese has the highest protein content of all all cheeses, with 10 grams of protein per ounce. Most other cheeses such as cheddar, Brie, Gouda, blue cheese or mozzarella contain 6 to 7 grams of protein per ounce. Comfort Keto Recipes Typically Use High-Protein Low-Carb Cheeses Cheese is a good food to add to your diet to increase your protein intake without affecting your carb intake. For example, Chef Janine melts a slice or two of cheddar cheese over our casseroles, Mexican dishes and quiches. She serves her salads with a blue cheese dressing and occasionally with grated cheese. She adds grated Parmesan cheese to her mashed cauliflower for a tasty high-protein low-carb substitute for mashed potatoes. Chef Janine also sprinkles Parmesan cheese over steamed broccoli, or add mozzarella cheese to her omelets. Aged Hard Cheeses: Rich in Cultures, Healthy Fats & Flavor The traditional aged cheeses of Italy, France, England, Switzerland, and parts of Northern Europe have long been valued not only for their rich flavor, but also for their nutritional density. These cheeses are typically fermented and aged for extended periods, allowing naturally occurring cultures and beneficial bacteria to flourish while dramatically reducing lactose content. As cheeses age and dry, they generally become lower in carbohydrates, higher in protein, and more concentrated in healthy fats. Many traditional hard cheeses also contain naturally occurring probiotics and postbiotic compounds produced during fermentation, making them especially supportive of gut health and digestion. For ketogenic diets, these aged cheeses are among the most ideal dairy foods due to their high fat content, low carbohydrate levels, satisfying flavor, and excellent nutrient profile. Parmigiano, Romano, and Parmesan Cheese Click to find out the difference! Why Aged Hard Cheeses Are Preferred on Keto Lower lactose content due to extended fermentation Higher concentration of beneficial cultures and fermentation compounds Rich source of healthy fats for ketosis support Dense in protein while remaining very low in carbohydrates Excellent source of calcium, vitamin A, vitamin B12, zinc, and phosphorus Naturally satisfying and flavorful, helping reduce cravings and overeating Long shelf life and highly versatile in ketogenic cooking Traditional Aged Hard Cheeses Ideal for Ketogenic Diets Chef Janine frequently incorporates aged cheeses into Comfort Keto recipes because they add richness, depth of flavor, protein, and healthy fats without significantly increasing carbohydrate intake. Grated Parmesan, aged cheddar, Gouda, Gruyère, and Pecorino Romano are especially useful in casseroles, omelets, cauliflower dishes, sauces, salads, pizza quiches, and baked keto entrées. Visit www.comfortketo.com regularly to see which menu items are currently featuring these cheeses. Bon Appétit! Chef Janine.

For decades, the public was told that saturated fat, butter, red meat, and cheese were among the worst foods for human health. In this presentation, investigative journalist and author Nina Teicholz examines the evidence behind those recommendations. Drawing on the extensive research presented in her bestselling book, The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet, she challenges more than 40 years of conventional dietary advice and makes the case that these traditional foods are nutritious and do not deserve the reputation they have been given. During this lecture, Ms. Teicholz recounts her investigation into how dietary guidelines were shaped by a combination of influential scientists, government agencies, and industry interests—often without the rigorous scientific evidence needed to support them. She explains how these recommendations have had far-reaching consequences for the health of millions of Americans. She also shares the series of discoveries that led to her research and discusses the work of the Nutrition Coalition, the bipartisan, nonprofit organization she founded. Through the Coalition, she advocates for nutrition policies grounded in transparent, high-quality scientific evidence and works to educate policymakers about the need for evidence-based dietary guidelines. About Nina Teicholz Nina Teicholz is an American investigative journalist and author best known for challenging conventional U.S. dietary guidelines and helping revive public debate over low-fat nutrition advice. She is the bestselling author of The Big Fat Surprise, a book that examines the history of nutrition science and the rise of low-fat dietary recommendations. Her work sheds light on nutrition policy, dietary fats, and the questionable scientific evidence underlying many long-standing public health nutrition claims (such as "heart healthy"). Nina Teicholz was among the first contemporary writers to publicly question the health claims surrounding industrial seed oils. Through her publications and public presentations, she has explored the history of how these oils came to dominate the modern food supply. Her work has been featured in The New York Times, The New Yorker, the British Medical Journal, Gourmet, the Los Angeles Times, and numerous other publications.

For decades, vegetable oils have been promoted as healthy, heart-friendly alternatives to traditional animal fats. But how did these oils become so dominant in the modern food supply, and what evidence supports the health claims made about them? Drawing on the research and writings of Nina Teicholz and other critics of conventional dietary guidance, this presentation explores the history of vegetable oils, their rapid rise in consumption, how they are manufactured, and the growing concerns surrounding their long-term effects on human health. Topics include the role of the American Heart Association, hidden data in nutrition research, oxidation products, mitochondrial health, and the challenges of studying the long-term effects of dietary fats. Whether you agree with the conclusions or not, this presentation offers a different perspective on one of the most widely consumed ingredients in the modern diet. You can jump to the section of your interest listed below. 0:00 - The Switcheroo 1:52 - History of Vegetable Oils 3:50 - Enter the American Heart Association 5:27 - The Massive Increase in Vegetable Oil Consumption 6:06 - Is Vegetable Oil Bad or Benign? 6:55 - Why do some animals live longer than others? 7:51 - Vegetable Oil stays in your body for years 9:11 - Hidden Data 12:08 - Vegetable Oils are in EVERYTHING 13:07 - Why Vegetable Oils are bad for Health 15:04 - The Toxic Oxidation Products 16:28 - How Vegetable Oils are made 18:33 - Are Vegetable Oils linked to Alzheimer’s? 20:06 - Mitochondria, The Powerhouse of the Cell 24:35 - Most Studies on Vegetable Oils aren’t long enough 26:04 - Why aren’t more people talking about this? If you found this presentation thought-provoking, continue with Nina Teicholz's presentation below. In it, she expands on many of the same themes, exploring the political, institutional, and industry forces that have shaped nutrition policy and influenced public health messaging for decades. She also examines why certain scientific questions remain controversial despite growing public interest and ongoing debate. Check out Nina Teicholz's presentation on this topic here. About Nina Teicholz Nina Teicholz is an American investigative journalist and author best known for challenging conventional U.S. dietary guidelines and helping revive public debate over low-fat nutrition advice. She is the bestselling author of The Big Fat Surprise, a book that examines the history of nutrition science and the rise of low-fat dietary recommendations. Her work sheds light on nutrition policy, dietary fats, and the questionable scientific evidence underlying many long-standing public health nutrition claims (such as "heart healthy"). Nina Teicholz was among the first contemporary writers to publicly question the health claims surrounding industrial seed oils. Through her publications and public presentations, she has explored the history of how these oils came to dominate the modern food supply. Her work has been featured in The New York Times, The New Yorker, the British Medical Journal, Gourmet, the Los Angeles Times, and numerous other publications.

The food industry has spent decades whitewashing the dangers of industrial seed oils. These highly processed, fragile oils flood the modern food supply with excessive Omega-6, oxidize readily, and generate harmful oxidation byproducts that contribute to inflammation, oxidative stress, and metabolic dysfunction. This article reveals how seed oils are manufactured, why they dominate our diets, and which healthier fats belong in your kitchen instead. All seed oils are vegetable oils, but not all vegetable oils are seed oils. Oils from olives, coconuts, and avocados are vegetable oils but not seed oils. What Are Seed Oils? What Are Vegetable Oils? All seed oils are vegetable oils, but not all vegetable oils are seed oils. Definition: Seed oils are oils extracted from the seeds of plants such as sunflower, canola (rapeseed), corn, soybean, cottonseed, safflower, grapeseed, rice bran, sesame, and peanut. Because they come from plants, they are technically classified as vegetable oils. However, unlike natural fruit oils such as olive, avocado, and coconut oil, most commercial seed oils undergo extensive industrial processing—including refining, bleaching, and deodorization—and are generally less stable due to their high polyunsaturated fat content. How Are Seed Oils Made? All refined seed oils begin as post-press seed oil—the unrefined crude oil extracted from crushed seeds. From there, the crude oil undergoes a series of industrial refining steps, including degumming, neutralization, bleaching, and deodorization, to improve appearance, flavor, stability, and shelf life. The result is the clear, neutral-tasting refined seed oil sold in supermarkets and used in commercial kitchens. Most cooking oils sold in supermarkets and used in commercial kitchens are refined seed oils that undergo a similar production process. Why the Sudden Attention on Seed Oils? Interest in seed oils has surged as more people learn how these oils are manufactured and what happens to them before they reach the dinner table. Unlike traditional fats, most commercial seed oils require extensive mechanical extraction, chemical solvents, and multiple refining steps—including bleaching and deodorizing. Throughout this process, the oils are exposed to high heat, pressure, and oxygen, conditions that can damage their fragile Omega-6 polyunsaturated fats. As a result, oxidation can begin long before the oil ever reaches your kitchen. At the same time, industrial seed oils have become the dominant source of added fat in the modern food supply. They are found in packaged foods, restaurant meals, fast food, salad dressings, sauces, baked goods, snack foods, and deep-fried foods. As consumption has risen, the dietary ratio of Omega-6 to Omega-3 has climbed from an estimated 1:1 during much of human history to 10:1, 20:1, or even higher in many Western diets. This dramatic imbalance is believed to contribute to chronic inflammation, oxidative stress, and metabolic dysfunction. Does the Human Body See Seed Oils as “Foreign Substances”? Short answer: Not exactly. Your body can digest and use Omega-6 fatty acids. The concern isn't that seed oils are "foreign," but that modern diets expose us to far greater quantities of Omega-6—and in a much more damaged form—than humans historically consumed. 1. Your body can digest Omega-6 fats Omega-6 fatty acids, primarily linoleic acid, occur naturally in foods such as nuts, seeds, eggs, and some meats. They are essential fats that the body needs in small amounts, so they are not inherently toxic or foreign. 2. The Quantity Is Historically Unprecedented For most of human history, Omega-6 and Omega-3 fats were consumed in relatively balanced amounts. Today, industrial seed oils have shifted that balance dramatically. Many Western diets now contain Omega-6 to Omega-3 ratios of 10:1, 15:1, or even 20:1, creating a level of exposure that is unprecedented in human history. This imbalance pushes the body toward chronic inflammation and metabolic stress. In simple terms, Omega-6 helps initiate the body's inflammatory response when needed, while Omega-3 helps regulate and resolve that response. Inflammation is a normal and essential part of healing, but when Omega-6 intake becomes excessive, the body's inflammatory "on switch" is activated far more often than nature intended, making it harder to restore balance. 3. The damaged forms are the real concern This is where industrial seed oils differ from the small amounts of Omega-6 naturally present in whole foods. Omega-6 in whole foods Naturally protected within the food matrix Accompanied by antioxidants and other nutrients Consumed in relatively small amounts Omega-6 in heavily processed seed oils Exposed to repeated heating during processing Refined, bleached, and deodorized More susceptible to oxidation during storage and cooking Can contain oxidation byproducts such as lipid peroxides, aldehydes, and oxidized linoleic acid metabolites (OXLAMs) These oxidation products are not nutrients. Although the body has systems to neutralize and eliminate them, excessive exposure can overwhelm those defenses and contribute to oxidative stress, inflammation, and cellular damage. 4. These fats become part of your cells The fatty acids you eat become incorporated into cell membranes throughout the body, including those of the brain, arteries, immune system, and mitochondria. Diets high in unstable polyunsaturated fats increase the proportion of these fats within cell membranes, making them more susceptible to oxidation and free-radical damage. Think of it like building a house with materials that weather more easily. The more oxidation-prone fats incorporated into cell membranes, the more vulnerable those membranes become to oxidative damage over time. 5. So What's Really the Problem? Your body can digest and use Omega-6 fats. The problem isn't the natural fat itself—it's what modern industrial processing has done to it and the enormous quantities we now consume. Industrial seed oils are extracted, refined, bleached, deodorized, repeatedly heated, and stored for long periods, making them far more susceptible to oxidation. The resulting oxidized compounds place an added burden on the body and contribute to inflammation, oxidative stress, and metabolic dysfunction. The issue isn't the natural fat molecule—it's the: Industrial processing High-temperature heating Chemical extraction Oxidation Excessive consumption These are the features that distinguish today's industrial seed oils from the small amounts of naturally occurring Omega-6 fats that humans have consumed throughout history. Understanding the Fat Spectrum Different dietary fats have distinct chemical structures, which determine how stable they are during storage and cooking. Trans Fats: Once common in margarine, shortening, and processed foods, trans fats are created through industrial hydrogenation. They are strongly associated with inflammation and cardiovascular disease and have been largely removed from the food supply. Saturated Fats: Found in butter, ghee, tallow, lard, coconut oil, and other animal fats. Because they contain no double bonds, saturated fats are highly stable, resistant to oxidation, and well suited for high-heat cooking. Monounsaturated Fats (MUFAs): Found primarily in olive oil, avocado oil, macadamia nuts, and high-oleic sunflower oil. These fats are relatively stable and are generally excellent choices for everyday cooking, particularly when minimally processed. Polyunsaturated Fats (PUFAs): Found naturally in fatty fish, nuts, seeds, and seed oils. While Omega-3-rich foods such as fish provide important essential fats, many industrial seed oils are exceptionally high in Omega-6 polyunsaturated fats. These fragile fats oxidize readily during processing, storage, and high-heat cooking, producing compounds associated with oxidative stress and inflammation. Why Industrial Seed Oils Break Down So Easily Polyunsaturated fats, especially Omega-6 fatty acids, contain multiple double bonds that make them chemically fragile. Think of these double bonds as weak points where oxygen can easily attack. The more double bonds a fat contains, the more vulnerable it is to oxidation. Industrial seed oils begin to oxidize: During high-heat extraction and manufacturing During refining, bleaching, and deodorizing While sitting on warehouse and grocery store shelves During everyday cooking Especially when repeatedly heated in restaurant fryers As these oils oxidize, they produce harmful breakdown products, including lipid peroxides, reactive aldehydes (such as 4-HNE), and oxidized linoleic acid metabolites (OXLAMs). These compounds are associated with oxidative stress, chronic inflammation, mitochondrial dysfunction, and cellular damage. These oxidation products are not naturally present in whole foods. They are created when fragile polyunsaturated oils are exposed to heat, oxygen, light, and extended storage during industrial processing and cooking. Health Claims vs. Modern Reality Many early studies that promoted seed oils as "heart-healthy" evaluated fresh, minimally processed oils—not the highly refined, repeatedly heated, and oxidized oils that dominate today's food supply. Today we know that: Oxidized linoleic acid byproducts contribute to inflammation and oxidative stress. Repeatedly heated frying oils generate toxic aldehydes and other harmful oxidation products. Excessive Omega-6 intake is associated with chronic inflammation and metabolic dysfunction. Industrial seed oils are not an immediate poison. The concern is how they are manufactured, how they are processed, how they are used, and how much we consume. Modern diets expose us to unprecedented amounts of these highly processed oils, making them one of the largest sources of oxidized fats in the food supply. The problem is not a single serving of seed oil—it is the chronic, daily exposure created by today's industrial food system. When to Avoid—or Choose—Certain Oils Limit or Avoid Industrial seed oils, especially refined soybean, corn, cottonseed, canola, safflower, grapeseed, and conventional sunflower oils. Oils used for deep frying or repeatedly reheated. Refined oils stored for long periods, especially in clear plastic bottles exposed to light and heat. Better Choices Extra virgin olive oil for dressings and everyday cooking. Cold-pressed avocado oil and cold-pressed high-oleic sunflower oil for low-to-medium heat cooking. Heat-stable fats such as ghee, beef tallow, butter, and coconut oil. Naturally occurring fats from whole foods, including eggs, dairy, nuts, seeds, avocados, olives, meat, and fish. These fats are generally more stable during storage and cooking and are far less likely to form the oxidation byproducts associated with heavily refined industrial seed oils. Bottom Line Today's seed oils combine two major concerns: Excessive Omega-6 intake from processed foods, restaurant meals, and fried foods—far beyond the amounts traditionally consumed throughout human history. Chemical instability, making these fragile oils highly susceptible to oxidation during manufacturing, storage, and high-heat cooking. Together, these factors increase exposure to oxidized fats and their harmful byproducts, contributing to oxidative stress, chronic inflammation, and metabolic dysfunction. Choosing stable, minimally processed fats is a simple way to reduce this burden and support long-term metabolic health. Bon Appétit! Chef Janine.

The best frying fats are those that remain stable at high temperatures and naturally resist oxidation. Long before the development of industrial seed oils, cooks around the world relied on the fats that were readily available from the animals they raised or the plants they cultivated. These traditional cooking fats included lard (pork fat), tallow (beef or sheep fat), ghee (clarified butter), duck and goose fat, coconut oil in tropical regions, and olive oil throughout much of the Mediterranean. Frying itself is far from a modern invention. Archaeological evidence suggests that people were frying foods thousands of years ago. Ancient Egyptians fried bread and fish, the Greeks and Romans prepared fried pastries and seafood, while cultures across China, India, the Middle East, and later Europe developed countless fried dishes using the cooking fats available to them. From tempura and pakoras to schnitzels, churros, fried fish, doughnuts, and countless regional specialties, frying became one of humanity's most widely practiced cooking techniques. For nearly all of history, these foods were fried in naturally occurring fats because they offered excellent heat stability and were readily available. Industrially refined seed oils did not become widely available until the twentieth century, when advances in extraction and refining made inexpensive vegetable oils practical for large-scale commercial use. Today, they have largely replaced traditional cooking fats in restaurants, commercial food production, and many home kitchens. Although every cooking fat eventually degrades with prolonged heating, naturally stable fats such as lard, tallow, ghee, and refined high-oleic oils generally withstand frying temperatures better than oils that are rich in polyunsaturated fats. Choosing the Best Fats for Frying Not all cooking fats respond to heat in the same way. The following guide illustrates the frying fats we recommend and use at Comfort Keto, selected for their natural heat stability, resistance to oxidation, and suitability for high-temperature cooking. These are the fats that perform best for high-heat cooking. How We Fry at Comfort Keto As you'll see in the guide above, we believe naturally stable fats are the best choice for high-heat cooking. That's why Comfort Keto uses only traditional lard whenever a recipe calls for frying. That said, frying represents only a small part of our cooking. Most of our meals are roasted, braised, grilled, baked, steamed, or gently sautéed. We reserve frying for a select number of dishes where it is essential to achieving the authentic flavor, texture, and character of the recipe. These include our Low-Carb Pain Perdu (Stuffed French Toast), Monte Cristo Sandwich, Schnitzels (prepared with pork, chicken, or veal), and Japanese Chicken Katsu. We also occasionally prepare fried zucchini strips, eggplant slices for our Eggplant Bolognese, and golden-fried low-carb tortilla strips and low-carb croutons as salad garnishes. Some international dishes, such as Kung Pao Chicken, begin with a quick pan-fry of vegetables to develop their signature flavor. We also prepare a traditional Peruvian vegetable saltado as the accompaniment to our Pollo a la Brasa, where the vegetables are briefly pan-fried over high heat to preserve their texture and natural sweetness. At Comfort Keto, frying is simply one cooking technique among many—not a defining feature of our cuisine. We use it only where traditional recipes genuinely benefit from it, always using traditional lard to deliver authentic flavor, texture, and dependable performance under high heat. Bottom Line Frying has been part of human cooking traditions for thousands of years. What has changed is not the cooking technique itself, but the cooking fats that have become commonplace in today's food supply. Most restaurant meals and processed foods are prepared with cooking oils selected by food manufacturers and commercial kitchens based largely on economic and operational considerations, including cost, shelf life, and performance in large-scale food production. As consumers, we have little influence over those choices. At home, however, the cooking fat you use is entirely your decision. Choosing naturally stable fats such as lard, tallow, ghee, or other heat-stable options allows you to take control of one of the most important ingredients in high-heat cooking. At Comfort Keto, we believe exceptional food begins with exceptional ingredients and thoughtful cooking techniques. Whether a meal is roasted, braised, grilled, baked, steamed, sautéed, or occasionally fried, our goal remains the same: to prepare every dish in a way that respects traditional culinary methods, honors authentic flavors, and reflects the quality standards our customers have come to expect. Bon Appétit! Chef Janine

Sunflower oil is often promoted as one of the healthiest cooking oils available. It is rich in vitamin E and widely used in home kitchens, restaurants, and thousands of processed foods. The variety of sunflower used, the way the oil is extracted, how it is refined, and even how long it has been sitting on the shelf all influence its stability and nutritional quality. While conventional sunflower oil is high in fragile Omega-6 polyunsaturated fats that oxidize relatively easily, high-oleic sunflower oil offers a more stable alternative. This article explains the different types of sunflower oil, how they are produced, what makes some versions better than others, and why—even in its best form—sunflower oil still falls short of naturally stable fats such as extra virgin olive oil, avocado oil, coconut oil, butter, ghee, and tallow. What Are Seed Oils? Seed oils are vegetable oils extracted from the seeds of plants. Common examples include sunflower, canola (rapeseed), soybean, corn, cottonseed, safflower, grapeseed, rice bran, sesame, and peanut oils. Because they come from plants, seed oils are technically classified as vegetable oils. However, not all vegetable oils are seed oils. Oils obtained from the fruit of plants—such as olive, avocado, and coconut oil—are also vegetable oils but are not considered seed oils. Most commercial seed oils are extracted and refined using industrial processes that may include solvent extraction, refining, bleaching, and deodorization. These processes help produce a clear, neutral-tasting oil with a long shelf life, but they also distinguish modern seed oils from minimally processed oils such as extra virgin olive oil or cold-pressed avocado oil. Sunflower oil belongs to the seed oil family, but not all sunflower oils are the same. The variety of sunflower, the method of extraction, and the degree of processing all have a major impact on the oil's stability and overall quality. The Two Types of Sunflower Oil Not all sunflower oils are created equal. The nutritional properties and cooking performance of sunflower oil depend largely on the type of sunflower from which it is produced. Traditional (High-Linoleic) Sunflower Oil This is the original form of sunflower oil and the one most commonly used in processed foods. It is rich in Omega-6 polyunsaturated fats (linoleic acid), which makes it relatively unstable when exposed to heat, light, and oxygen. As a result, it is more susceptible to oxidation during processing, storage, and cooking. High-Oleic Sunflower Oil High-oleic sunflower oil is produced from specially bred sunflower varieties that naturally contain much more oleic acid, the same monounsaturated fat that contributes to olive oil's stability. It is not genetically modified; the plants were developed through conventional plant breeding. Because of its higher monounsaturated fat content and lower Omega-6 level, high-oleic sunflower oil is considerably more resistant to oxidation than traditional sunflower oil. For this reason, it is the preferred choice whenever sunflower oil is used. Even so, high-oleic sunflower oil is still a seed oil. While it is one of the better options within its category, it remains more processed and less naturally stable than traditional fats such as extra virgin olive oil, avocado oil, coconut oil, butter, ghee, or tallow. How Sunflower Oil Is Made Sunflower oil can be extracted in two very different ways. The method used has a significant impact on the oil's nutritional quality, flavor, and resistance to oxidation. Sunflower oil is one of the simplest seed oils to press mechanically, but the consumer-grade oils on store shelves are still industrially refined, bleached, deodorized, and prone to oxidation. Cold-Pressed Sunflower Oil Cold pressing mechanically extracts oil from sunflower seeds without the use of chemical solvents or externally applied heat. The slight increase in temperature is a natural consequence of mechanical pressing. As a result, the oil retains more of its natural flavor, aroma, vitamin E, and other naturally occurring plant compounds. Cold-pressed sunflower oil has a mild, clean, slightly nutty flavor with subtle toasted notes. Rather than tasting like sunflower flowers, it resembles the delicate flavor of fresh sunflower seeds. High-oleic varieties are generally even milder, making them an excellent choice for salad dressings, vinaigrettes, dips, and other recipes where the oil contributes to the overall flavor without overpowering the dish. Because cold-pressed sunflower oil is minimally processed, it is best purchased in small, dark glass bottles that can be used within a relatively short period after opening. Smaller, dark bottles reduce the oil's exposure to air and light, helping preserve its flavor, aroma, and nutritional quality at their best. Refined Sunflower Oil Refined sunflower oil begins with mechanical pressing. The remaining seed cake is then treated with a food-grade solvent to recover most of the oil still trapped within it. The combined oil from both extraction stages is refined, bleached, and deodorized to produce the clear, neutral-tasting oil commonly found on supermarket shelves. This is the process used to produce most consumer-grade sunflower oil. Although sunflower oil is one of the easiest seed oils to extract through mechanical pressing alone, commercial producers generally choose refining because it recovers most of the oil remaining in the seed cake, making the process much more profitable on an industrial scale. Extended shelf life, a consistent appearance, and a neutral flavor provide additional economic advantages for manufacturers and retailers. These benefits come with trade-offs. The refining process removes most of the naturally occurring compounds. It also exposes the oil to higher temperatures than cold pressing. Together, these factors increase the likelihood of oxidation over time. How to Choose the Best Sunflower Oil For sunflower oil to be as safe as possible: 👉 Choose cold-pressed, high-oleic varieties in dark glass 👉 Most commercially bottled sunflower oils have a labeled shelf life of about 12 months, although high-oleic oils may be labeled for longer. 👉 Buy a bottle pressed within the last 1–3 months (if the production date is available). 👉 Prefer bottles less than six months from production whenever possible. For cold-pressed oils, fresher is better—ideally within six months of pressing. 👉 Production date ≈ Best By Date – 12 months Example: Best By: December 2026 Estimated production: December 2025 (assuming a 12-month shelf life) Today (June 2026): The oil is already about 6 months old. If a fresher bottle is available, choose that one. Bottom-Line Verdict on Sunflower Oil ✅ If you must use a seed oil, high-oleic sunflower oil is one of the better options — but only under strict conditions. Meaning: High-oleic, NOT high-linoleic Cold-pressed, not refined Fresh (recent production date) In small, dark glass bottles Stored in a cool, dark place Used only for low-to-medium heat cooking Consumed in moderation Not an ideal oil for deep frying Under those ideal conditions, sunflower oil is significantly less prone to oxidation than other seed oils such as soy, corn, canola, cottonseed, safflower, or grapeseed. High-oleic, cold-pressed sunflower oil is a good choice for dressings, light sautéing, and moderate-temperature cooking—but it is not an ideal oil for deep frying. Real food. Real flavor. One example is Tessemae's, which uses organic, cold-pressed, high-oleic sunflower oil in its salad dressings instead of conventional refined seed oils. This oil is far more resistant to oxidation than traditional high-linoleic sunflower oil and reflects a higher-quality ingredient choice. While extra virgin olive oil remains the gold standard for most cold applications, Tessemae's demonstrates that not all sunflower oils are created equal and that selecting a cold-pressed, high-oleic variety is a considerably better option than the refined sunflower oils commonly found in processed foods. ❗ But important reality check: Even a high-quality seed oil is still a seed oil. Its Omega-6 content is still higher than what humans evolved eating. Even cold-pressed versions oxidize faster than natural fats like: olive oil avocado oil coconut oil butter / ghee tallow So while cold-pressed sunflower oil is better than most seed oils, it is still not an optimal everyday fat. Bon Appétit! Chef Janine

No dietary slogan has shaped modern eating habits more than "Breakfast is the most important meal of the day." History tells a different story. Yes, orange juice and cereal—the boxed, sugary, ready-to-pour staple of modern mornings—owe their status not to ancestral diets, but to savvy marketing and social engineering. A Manufactured Institution For most of human history, breakfast was simply the first meal of the day—if there was one at all. Regular access to food was the exception rather than the rule, and people ate when food was available—not when the clock said it was time. Breakfast wasn't elevated above other meals or treated as a nutritional institution. The English word breakfast entered the language during the late Middle Ages. It literally means "to break a fast"—the period without food during sleep. The term originally described the act of eating after a fast, not a prescribed morning meal with designated foods, a fixed schedule, or special nutritional status. In the ancient world, there were no diners, supermarkets, convenience stores, or industrial food system ensuring that breakfast would be available every morning. Long periods without food were simply part of everyday life. Today, we would describe many of those eating patterns as forms of intermittent fasting, including OMAD (One Meal a Day). The Industrial Revolution fundamentally changed the way people lived. Multiple major transformations occurred simultaneously. Food production became industrialized. Millions of people left farms for cities. Work became organized around fixed schedules that required workers to arrive fed and on time every morning. For the first time, society required a standardized morning meal. Breakfast was no longer simply the first meal of the day. It had become part of the machinery of industrial life. Industrial food production made it possible to manufacture, package, distribute, and market breakfast foods on a massive scale. Standardized work schedules created a predictable daily demand for those products. The moment breakfast became institutionalized, it also became a market. This documentary explores how breakfast evolved from a simple morning meal into a cultural institution shaped by industrialization, breakfast cereals, and decades of marketing. Before the invention of breakfast cereals, breakfast was not even a standardized daily routine. In the nineteenth century, American breakfasts often resembled dinner: roasted meats, eggs, cornbread, flapjacks, and generous amounts of butter. As industrial life accelerated, those hearty meals gradually gave way to foods that were faster to prepare, easier to package, easier to distribute, and ultimately easier to sell. As large numbers of people moved into cities and became employees working fixed schedules, the need for a convenient morning meal emerged. Breakfast became a thing—and a market opportunity. As breakfast became a "first-thing-in-the-morning" institution, the opportunity extended far beyond breakfast cereals. Orange growers promoted orange juice as an essential part of the "complete breakfast." Dairy producers encouraged milk consumption. Bread manufacturers sold toast. Coffee companies, jam makers, bacon producers, and countless others all benefited from defining what breakfast should look like. The modern breakfast table became a showcase for products competing for a place in a daily ritual. Cereal: Born from Abstinence, Packaged for Convenience The modern cereal movement began in the nineteenth century. Sylvester Graham—the man behind the graham cracker—believed diet influenced both physical health and moral character. In 1863, James Caleb Jackson created the first cold breakfast cereal, Granula, a dense mixture of wheat and bran that required soaking before it could be eaten. Later, John Harvey Kellogg adapted the concept into what eventually became corn flakes. Ironically, what began as a simple grain-based health food eventually evolved into brightly colored boxes filled with refined grains and sugar, marketed with promises of energy, vitality, convenience, and happy childhoods. Selling Breakfast The breakfast food industry was no longer competing merely to sell products. It was competing to define breakfast itself. The most successful of those efforts came in 1944, when General Foods helped popularize the slogan: "Breakfast is the most important meal of the day." The message spread through newspapers, magazines, radio, television, schools, and decades of relentless marketing until it became accepted as "common sense" by generations of consumers. So, What's for Breakfast? Today, that narrative is beginning to change. Intermittent fasting has returned to public discussion. Ketogenic and low-carbohydrate lifestyles have renewed interest in eating patterns that existed long before industrial food manufacturing. At the same time, highly processed breakfast foods are receiving increasing scrutiny. Looking back, the historical progression is remarkably straightforward. Industrialized food production made mass-produced breakfast foods possible. Industrialized work created the need for a standardized morning meal. Its commercial potential was recognized. Marketing elevated it from a meal to an institution. Breakfast isn't the most important meal of the day. It is the most successfully marketed. A Note from Chef Janine At Comfort Keto, we support the concept of intermittent fasting because it more closely reflects the way humans have lived for most of history than today's constant eating culture. While many people following a ketogenic lifestyle find an 18:6 fasting schedule practical and sustainable, our preference is 20:4. The longer fasting window gives the body more time to shift its focus away from digestion and toward its natural repair and maintenance processes, including autophagy. Intermittent fasting is not about skipping breakfast. It's about allowing the body regular periods without food—something that was an ordinary part of human life long before breakfast became a daily institution. We hope this article encourages you to look at the history of breakfast from a fresh perspective. Bon Appétit! Chef Janine

Canola oil is one of the most widely consumed cooking oils in the world. It is found in restaurants, fast food, salad dressings, baked goods, processed foods, and thousands of products lining supermarket shelves. For decades, it has been promoted as a "heart-healthy" alternative to traditional cooking fats. Yet few people realize that canola did not exist until the second half of the twentieth century. Unlike olive oil, butter, coconut oil, beef tallow, or lard—foods that have nourished human populations for centuries—canola is a modern agricultural creation developed from rapeseed, a member of the Brassica family that also includes cabbage, broccoli, cauliflower, kale, and Brussels sprouts. Canola: Industrial Oil Disguised as Food! The story of canola begins with rapeseed. During the early twentieth century, rapeseed oil was valued primarily as an industrial lubricant. Its high erucic acid content gave it exceptional lubricating properties, making it particularly useful for steam-powered locomotives and marine engines operating under high temperatures and pressure. When World War II disrupted European rapeseed production, Canada stepped in. With vast prairie farmland and ideal growing conditions, Canadian farmers rapidly expanded rapeseed cultivation to supply the growing industrial demand. Reinventing Rapeseed By the end of the war, demand for industrial lubricants declined dramatically, leaving Canada with an established crop but a shrinking market. Agricultural researchers and government officials began searching for a new commercial use instead of abandoning the crop. Japan appeared to offer the perfect opportunity. Rapeseed oil had long been used in traditional Japanese cooking, including tempura. There was only one problem. Traditional rapeseed oil contained high concentrations of erucic acid, making it unsuitable for widespread human consumption. Canola oil is a modern cooking oil developed in Canada by selectively breeding rapeseed to reduce erucic acid. Canadian growers began selectively breeding rapeseed varieties naturally lower in erucic acid and glucosinolates. After years of breeding, they manage too develop a new variety suitable for the food market. That new crop became known as canola. The name itself was carefully created: CAN = Canada O = Oil LA = Low Acid The original canola varieties were developed through conventional plant breeding. Today, however, most commercial canola grown throughout North America has been genetically engineered for herbicide tolerance. Fatty Acid Profile By 1985, canola oil was granted international safety status. Compared with traditional rapeseed oil, canola contains significantly less erucic acid and relatively little saturated fat. Its fatty acid profile consists primarily of: Monounsaturated fat Polyunsaturated omega-6 fatty acids Smaller amounts of omega-3 fatty acids These characteristics became the foundation of canola's marketing as a "heart-healthy" cooking oil. Its rise coincided with decades of public health messaging that portrayed saturated fats (butter, lard, etc.) as a major cause of heart disease. By emphasizing its low saturated fat content, canola was deceptively promoted as a healthier alternative to traditional cooking fats such as butter, lard, and beef tallow. The "heart-healthy" image of canola oil was built largely on its low saturated fat content while directing the attention away from its extensive industrial refining, oxidation, and the growing dominance of omega-6-rich seed oils in the modern food supply. From Farm to Refinery The canola sold in grocery stores bears little resemblance to oil simply pressed from seeds. Commercial canola oil undergoes extensive industrial refining. By the time the refining process is complete, virtually all of the oil's naturally occurring nutrients and protective compounds have been stripped away, leaving behind a highly refined industrial fat that oxidizes readily during processing, storage, and high-heat cooking. The end product is a uniform, inexpensive, shelf-stable oil with a neutral flavor and long storage life, but little to no nutritional value. Major Concerns Canola oil raises several significant concerns: Extensive industrial processing that strips away virtually all naturally occurring protective compounds and micronutrients. Heavy reliance on solvent extraction, bleaching, deodorization, and other refining processes. Widespread genetic engineering of commercial crops for herbicide tolerance. Herbicide-intensive farming practices associated with large-scale canola production. Its contribution to the modern diet's excessive omega-6 intake through its widespread use in processed foods, restaurant meals, and commercial frying oils. Does Canola Oil Promote Inflammation? Yes. Refined canola oil is a pro-inflammatory fat. Its high omega-6 content, combined with extensive industrial refining and its susceptibility to oxidation, makes it a major contributor to chronic inflammation, particularly when consumed regularly. Here's why: Excess omega-6 → Promotes a pro-inflammatory environment when consumed in excess relative to omega-3. Industrial refining → Strips away naturally occurring protective compounds while accelerating oxidation. High-heat cooking → Produces additional oxidized fats and harmful oxidation byproducts. Widespread use → Found in restaurant foods, processed foods, and commercial frying oils, leading to frequent exposure. Bottom Line Canola oil represents one of the most successful agricultural transformations of the twentieth century. A crop once cultivated primarily for industrial lubrication was selectively bred, genetically modified, rebranded, heavily promoted, and ultimately established as one of the world's most widely consumed cooking oils. Whether viewed as an agricultural achievement, a triumph of marketing, or biggest deception in the food industry, canola's history is unlike that of almost any food. We recommend avoiding canola oil altogether and choosing minimally processed, naturally stable fats that nourished human populations long before the rise of industrial seed oils. Extra virgin olive oil, avocado oil, butter, ghee, beef tallow, and lard remain far better choices. We wouldn't touch it with a 10-foot pole!

Spinach has earned its reputation as one of the world's most nutritious vegetables. It is an excellent source of vitamins A, C, and K, folate, magnesium, iron, and numerous beneficial plant compounds that support overall health. So why has Comfort Keto changed the way we prepare spinach? The answer lies in one naturally occurring compound found in spinach in exceptionally high amounts: oxalates. Spinach Is Exceptionally High in Oxalates Oxalates (salts of oxalic acid) occur naturally in many plant foods and serve an important biological function within the plant. Although oxalates are present in a wide variety of vegetables, spinach contains considerably more than almost any other commonly consumed leafy green. One cup of raw spinach contains approximately 650 mg of oxalates, while one cup of cooked spinach contains roughly 1,500 mg. Cooking does not create additional oxalates. Instead, spinach shrinks dramatically during cooking, concentrating many more leaves into a single cup. Fortunately, not all dietary oxalate is absorbed. When calcium is consumed with meals, much of the oxalate binds to calcium in the digestive tract and is eliminated in the stool before it can be absorbed into the bloodstream. If you would like to learn more about oxalates, how they affect the body, and practical ways to reduce dietary oxalate intake, we encourage you to read our companion article: Oxalates in Plant Foods Explained: The Good, the Bad, and the Facts How We Prepare Spinach at Comfort Keto Briefly boiling spinach helps reduce its soluble oxalate content while preserving much of its color, flavor, texture, and nutritional value. Despite its high oxalate content, we have not eliminated spinach from our menu. In fact, it remains an important ingredient in several of our recipes, including one of our most popular dishes—our Creamy Tuscan Chicken. What has changed is how we prepare it. As our understanding of nutrition has evolved, we've refined our cooking techniques to better reflect the available scientific evidence while preserving the traditional character of our dishes. Whenever practical, we briefly boil spinach before incorporating it into a recipe. The goal is not to boil the life out of it, but simply to allow a portion of the soluble oxalates to leach into the cooking water. The spinach is then drained thoroughly, lightly rinsed, and incorporated into the finished dish. This simple preparation method helps reduce the amount of naturally occurring soluble oxalates while preserving the spinach's vibrant color, pleasant texture, fresh flavor, and much of its nutritional value. We Rarely Serve Raw Spinach As a general rule, we do not serve raw spinach as the primary leafy green in our meals. The only exception is when a small amount of baby spinach is included as part of a pre-packaged spring salad mix. In those blends, spinach represents only a small portion of the overall mix rather than the dominant ingredient. For most salads, we prefer naturally low-oxalate leafy greens such as romaine lettuce, butter lettuce, cabbage, bok choy, kale, and other spring greens. A Better Everyday Choice Although spinach is exceptionally nutritious, several other leafy greens offer comparable nutritional benefits while containing only a fraction of the oxalates. These are some of our favorite naturally low-oxalate vegetables that we regularly incorporate into Comfort Keto meals. Kale is one of our favorites. Like broccoli, it provides highly absorbable calcium and is naturally very low in oxalates, making it an excellent choice for everyday meals. That doesn't mean spinach should be avoided. Rather, it illustrates how thoughtful ingredient selection and preparation can help reduce unnecessary dietary exposure while preserving the enjoyment and nutritional value of whole foods. Our Philosophy Our approach to spinach reflects a broader philosophy that guides every recipe we create at Comfort Keto. Our recipes are our own original creations, inspired by time-tested culinary traditions from around the world. They are also living recipes—continually evolving through careful testing, evaluation, and refinement. As promising ingredient alternatives and preparation techniques are identified, we continually test and evaluate them against our current recipes. Every potential improvement is assessed for flavor, texture, authenticity, and nutritional quality. Only when a change genuinely enhances the dining experience does it become part of the next evolution of the dish. The same philosophy applies to spinach. We don't avoid it—we prepare it more thoughtfully. One of the greatest rewards comes from our long-term customers, who often tell us that we've "outdone ourselves" once again. To us, there is no greater compliment. It reminds us that continual refinement is worthwhile and reinforces our commitment to never stop improving. At Comfort Keto, great recipes are never truly finished. They continue to evolve—one thoughtful refinement at a time. Bon Appétit! Chef Janine

Oxalates (salts of oxalic acid) are naturally occurring compounds found in many plant foods. As food moves through the digestive tract, oxalates can bind to calcium. When this occurs in the stomach and intestines, the resulting calcium oxalate is largely excreted in the stool, reducing the amount of oxalate absorbed into the bloodstream. Where calcium binds to oxalate matters. In the digestive tract, the two leave the body together in the stool. In the kidneys, they can combine to form calcium oxalate crystals, the most common type of kidney stone. In plants, oxalates help regulate excess calcium by binding to it and storing it as calcium oxalate crystals. While this serves an important biological function for the plant, high oxalate intake can pose problems for some people. If absorbed into the bloodstream, oxalate can later combine with calcium in the kidneys or urinary tract to form calcium oxalate crystals—the most common type of kidney stone. When a person consumes foods that are exceptionally high in oxalates, not all of the oxalate binds to calcium in the digestive tract. The unbound oxalate can be absorbed into the bloodstream, filtered by the kidneys, and ultimately excreted in the urine. As the kidneys filter the blood, they remove waste products and excess minerals, which are carried out of the body in urine. Under normal conditions, these substances remain dissolved in the urine. However, when urine becomes highly concentrated—often due to inadequate fluid intake—or contains excessive amounts of oxalate, calcium, or other stone-forming compounds, microscopic crystals can begin to develop. Over time, these crystals may grow, stick together, and form a kidney stone. Calcium oxalate stones are by far the most common type of kidney stone, accounting for approximately 80% of all cases. They form when calcium and oxalate combine in the urine to create hard crystals. Several factors can increase the risk of calcium oxalate stone formation, including high urinary oxalate levels, low urine volume (dehydration), certain medical conditions, and genetic predisposition. There are several different types of kidney stones, and identifying the type is important because treatment and prevention strategies vary. If you pass or have a kidney stone removed, your healthcare provider can analyze its composition to determine the specific type and recommend the most appropriate preventive measures. Some Plant-Based Foods That Are Relatively Rich in Oxalates Calcium oxalate crystals viewed under a scanning electron microscope (SEM). Many plant-based foods that are relatively rich in oxalates are also excellent sources of fiber, vitamins, minerals, and beneficial plant compounds. For most healthy people, these foods can be enjoyed as part of a varied, well-balanced diet. The goal is not to eliminate them entirely, but to be aware of their oxalate content and consume them in moderation while maintaining adequate hydration and calcium intake. The average daily oxalate intake in Western diets is estimated to range from 70 to 150 mg. Black tea is one of the largest dietary contributors, while spinach, rhubarb, beet greens, almonds, and beets are among the richest food sources of oxalates. People who regularly consume large amounts of high-oxalate plant foods, such as some vegetarians and vegans, may have a higher overall oxalate intake. If this is combined with inadequate calcium intake, less oxalate is bound in the digestive tract, allowing more to be absorbed into the bloodstream. This leaves less calcium available for absorption and may increase the risk of calcium oxalate kidney stones in susceptible individuals. For this reason, diets that are both high in oxalates and low in calcium are generally not recommended. However, for most healthy people, the occasional consumption of high-oxalate foods as part of a varied, well-balanced diet is unlikely to pose a significant health concern. Adequate hydration and consuming sufficient calcium with meals help reduce oxalate absorption and support kidney health. How to Reduce Your Risk of Calcium Oxalate Kidney Stones Stay Well Hydrated The single most effective way to reduce your risk of kidney stones is to drink enough fluids, especially water. Adequate hydration dilutes your urine, making it less likely that minerals and other waste products will become concentrated enough to form crystals. The amount of fluid you need depends on your age, activity level, climate, and overall health. Your healthcare provider can recommend an appropriate daily fluid intake based on your individual needs. Reduce Your Sodium Intake A diet high in sodium causes the kidneys to excrete more calcium into the urine. Higher urinary calcium increases the likelihood of calcium oxalate crystal formation and may also contribute to bone mineral loss over time. Limiting processed foods and reducing added salt can help lower your risk. Get Enough Calcium From Food Many people mistakenly believe they should avoid calcium to prevent calcium oxalate stones. In reality, the opposite is often true. When calcium is consumed with meals, it binds to oxalate in the stomach and intestines, allowing both to be eliminated in the stool before oxalate can be absorbed and reach the kidneys. For most people, obtaining calcium from foods—such as dairy products and certain vegetables—is preferable to taking calcium supplements, which may increase kidney stone risk in some individuals. Your healthcare provider can help determine the amount of calcium that is right for you. Broccoli Broccoli is an excellent source of absorbable calcium. Approximately 40–41% of its calcium is absorbed by the body—comparable to or even slightly higher than milk. It is also naturally low in oxalates, making it an excellent choice for people trying to reduce their kidney stone risk. Kale Like broccoli, kale is an excellent source of highly bioavailable calcium, with an absorption rate of about 40–41%. Because kale is also low in oxalates, it is one of the best leafy greens for increasing dietary calcium while minimizing oxalate intake. Be Cautious With High-Dose Vitamin C Supplements Vitamin C supplements can increase the amount of oxalate produced by the body because vitamin C is partially metabolized into oxalate. This is primarily a concern with high-dose supplements rather than vitamin C obtained from whole foods. If you have a history of calcium oxalate kidney stones, speak with your healthcare provider before taking vitamin C supplements. Limit Foods Extremely High in Oxalates If you have a history of calcium oxalate kidney stones, reducing your intake of foods that are exceptionally high in oxalates may help lower your risk of recurrence. Rather than eliminating all oxalate-containing foods, focus on limiting the highest-oxalate foods while consuming adequate calcium with meals and maintaining good hydration. This approach allows most people to enjoy a nutritious, varied diet while minimizing stone risk. Boiling high-oxalate vegetables can reduce some of their oxalate content because soluble oxalates leach into the cooking water. Discarding the cooking water removes much of the dissolved oxalate. Fortunately, boiled spinach doesn't have to be served hot. After boiling, drain it well, allow it to cool, and refrigerate it. When ready to serve, fold it into a chilled yogurt-garlic dressing. The result is a creamy, refreshing side dish or dip that retains the nutritional benefits of spinach while discarding much of the soluble oxalate that leached into the cooking water. For an extra layer of flavor, gently melt the butter over very low heat, stir in the sweet or smoked paprika, and drizzle it over the spinach. Keeping the heat low prevents the paprika from scorching and developing a bitter flavor. Boil, chill, and enjoy—a creamy low-carb spinach side with less soluble oxalate. The goal is not to eliminate every food that contains oxalates. Instead, focus on limiting the highest-oxalate foods, drinking enough water, and consuming calcium-rich foods with meals. Together, these simple steps help reduce the amount of oxalate that reaches the kidneys while allowing you to continue enjoying a nutritious, varied, plant-rich diet. Some more reading material on this topic: Calcium Kidney Stones Spinach Is Exceptionally Nutritious—So Why Does Comfort Keto Prepare It Differently?

A study found that after just six days of eating organic, adults and children had, on average, more than a 70% reduction in levels in the body of a widely used herbicide glyphosate and its breakdown products. Glyphosate has been linked to cancer, hormone disruption, and other adverse health effects. Emerging research has linked glyphosate exposure to: non-Hodgkin's lymphoma hormone disruption kidney disease changes in the gut biome and non-alcoholic fatty liver disease In 2015, the International Agency for Research on Cancer (IARC) classified glyphosate as a probable human carcinogen, a conclusion later supported by an independent international panel of scientists. However, the U.S. Environmental Protection Agency (EPA) continues to maintain that glyphosate is unlikely to pose a cancer risk to humans when used according to its approved label directions. A 100% organic diet reduced glyphosate and AMPA (a glyphosate breakdown product) levels by more than 70% in both adults and children after just six days. Researchers from the Health Research Institute, Commonweal Institute, and Friends of the Earth measured glyphosate and its primary breakdown product AMPA (aminomethylphosphonic acid), in the urine of participants—adults and children—from geographically and demographically diverse families. Participants followed their usual diet for six days before switching to a "fully organic diet" for another six days. After the switch, glyphosate and AMPA levels declined by an average of more than 70% in both adults and children. Most of the reduction occurred within just three days of switching to an organic diet. This aligns with animal studies showing that most glyphosate is eliminated from the body within five to seven days, although small amounts may remain in bone and bone marrow, where they are cleared more slowly. Published in Environmental Research, the study is one of the most comprehensive investigations of how an organic diet affects glyphosate levels in the human body. The findings provide further evidence that dietary choices can significantly reduce exposure to the herbicide, the active ingredient in Bayer's Roundup. The study also comes amid ongoing litigation involving Roundup. Bayer, which acquired Monsanto in 2018, has paid 10 billion US dollars to settle thousands of lawsuits alleging that long-term exposure to glyphosate-based Roundup contributed to the development of non-Hodgkin lymphoma. While previous studies have measured glyphosate residues in cereals and other grocery store foods, relatively few have examined how diet influences glyphosate levels in the human body. "Despite glyphosate's widespread use in agriculture, residential yards, school playgrounds, and city parks around the world, the U.S. government has done remarkably little to understand the extent of our exposure," said Kendra Klein, senior staff scientist at Friends of the Earth and a co-author of the study, in an interview with Environmental Health News. Glyphosate use has increased dramatically since 1996, when the first genetically modified “Roundup Ready” crops were introduced. Today, roughly 280 million pounds of glyphosate are sprayed each year on about 298 million acres of U.S. cropland, largely for GMO corn, cotton, and soybeans. Another 26 million pounds are used in public parks, rights of way, and home gardens. Credit: USGS Researchers detected glyphosate and its primary breakdown product, AMPA, in 94% and 97% of the urine samples, respectively. The analyzed urine samples provided sufficient statistical power to identify significant differences despite the study's limited sample size. Children consistently had significantly higher concentrations of both glyphosate and AMPA than adults during both the conventional and organic diet phases of the study. During the conventional diet, children's average glyphosate levels were nearly five times higher than those of adults (1.27 ng/mL vs. 0.26 ng/mL). Even after switching to an organic diet, children's levels remained about five times higher (0.46 ng/mL vs. 0.09 ng/mL). Study co-author Kendra Klein said the reason for the higher levels in children remains unclear. Possible explanations include greater exposure at schools, playgrounds, and parks where glyphosate is commonly used, increased exposure relative to body weight, and differences in how children metabolize and eliminate the herbicide. "Growing up with this kind of chemical in their body will harm them," said Sharyle Patton, director of the Commonweal Biomonitoring Resource Center and a co-author of the study, in an interview with Environmental Health News. "It's a tragedy." Meanwhile, Bayer has been negotiating settlements with several plaintiffs who alleged they developed non-Hodgkin lymphoma from exposure to Roundup and other herbicides made with glyphosate. "It's egregious that our government allows pesticide corporations to profit from poisoning people when we already know organic farming works," Kendra Klein, senior staff scientist at Friends of the Earth said. "These chemicals do not belong in our bodies." She added that the current agricultural system remains heavily invested in pesticide-intensive farming, while farmers working to expand organic practices are left fighting for the research funding and support they need. About 280 million pounds of glyphosate are sprayed each year in the U.S. (Credit: Chafer Machinery/flickr) Organic works — but doesn’t mean zero exposure This study is the second in a two-part series examining how an organic diet affects pesticide levels in the human body. The first study, published earlier, measured urinary levels of organophosphate, pyrethroid, and neonicotinoid insecticides, along with the herbicide 2,4-D, and found similarly significant reductions after participants switched to an organic diet. Together, the two studies add to a growing body of evidence showing that eating organic is an effective way to reduce pesticide exposure. "Knowing that these chemicals can leave your body within just a few days of changing your diet means people have the power to do something about their exposure," said study co-author Sharyle Patton, director of the Commonweal Biomonitoring Resource Center. "That's valuable information for everyone." Glyphosate's use as a desiccant for drying oats, wheat, garbanzos and other grains and beans just prior to harvesting results in the largest residues on food products, according to Charles Benbrook, coordinator for the Heartland Study, a hospital-based research project investigating the potential link between U.S. midwestern herbicide use and harmful reproductive outcomes. Glyphosate has been approved for many vegetables and fruit crops and has also been found in orange juice, wine and honey. "One of the interesting questions this research raises, is why were the study participants still eliminating glyphosate in their urine six days after a 100 percent organic diet?" Benbrook, who was not involved in the study, told EHN. Benbrook said there is so much glyphosate in the ambient environment, soil and water, as well as in grain bins, trucks and food production lines, that it's likely "impossible to keep organic grains and beans sufficiently separate from parts of the conventional food supply chain." Organic crops can also pick up some glyphosate residue, he said, from wind erosion blowing soil particles off a nearby conventionally-managed field. Study participants may also have had other exposures to glyphosate, such as from spraying in public parks. Animal studies also show that a small amount of the weed killer is excreted more slowly from bones. Regardless, "this paper serves as a wake up call for regulators, public health scientists, the food industry and farmers—that whenever a pesticide comes to be used as frequently and as heavily as glyphosate-based herbicides, they're going to get into all sorts of hidden corners of the environment, and because of that they're going to show up in the food supply in all kinds of ways that no one ever really anticipated," said Benbrook. Source: The original article by Meg Wilcox was published on EHN (Environmental Health News) website. Key Takeaways Switching to a 100% organic diet reduced glyphosate and AMPA levels by more than 70% on average in both adults and children after just six days. Most of the reduction occurred within the first three days, suggesting the body can eliminate much of its recent glyphosate exposure when the source is removed. Children consistently had significantly higher glyphosate levels than adults, highlighting the importance of minimizing unnecessary exposure during childhood. Choosing organic foods does not eliminate pesticide exposure entirely. Glyphosate is now widespread in the environment and can be found in soil, water, food-processing equipment, and even through spray drift from nearby conventional farms. This study adds to growing evidence that dietary choices can meaningfully reduce exposure to several common agricultural pesticides, including glyphosate. While the scientific community continues to debate some of glyphosate's long-term health effects, reducing unnecessary exposure is a practical step many people can take. Ultimately, these series of research studies demonstrate that one of the simplest ways to lower your pesticide burden is not through expensive detox programs or supplements, but by reducing the amount of pesticides entering your body in the first place. Supporting the body's natural detoxification systems begins with limiting the chemicals they have to process. Comfort Keto's Recommendation The studies reviewed in this article demonstrate that switching to a 100% organic diet can rapidly reduce the body's glyphosate burden. While no clinical trials have specifically evaluated scheduled "purely organic reset" periods, the available evidence suggests that reducing dietary pesticide exposure allows the body's natural detoxification systems to eliminate these compounds efficiently. For individuals who cannot maintain a fully organic diet year-round, we believe that periodically following a 100% organic diet for several days may be a practical strategy for reducing pesticide exposure. Although the long-term benefits of scheduled "purely organic reset" periods have not yet been studied, the approach is inexpensive, non-invasive, and biologically plausible based on the current evidence. As always, more research is needed to determine the optimal frequency and duration of these periodic organic resets.