joint group, consisting of American and British researchers, established a link between the daily consumption of 10 foods and life expectancy. Nearly half of deaths from cardiovascular disease and diabetes are attributable to overeating or lack of specific foods and nutrients, according to a study published in JAMA, the authoritative scientific journal of the American Medical Association.
The main element that most Americans lack is Omega-3 polyunsaturated acids. It is an essential fatty acid that enters the body only with food. It is especially pleasant that it is quite easy to rearrange your diet to make up for the deficiency. “Omega-3 is found in seafood, but also in large quantities in vegetable linseed oil, once traditional for Russia. There are also omega-3s in rapeseed oil, walnuts and even leafy greens,” explains Oleg Medvedev, professor at Moscow State University, head of the National Research Center “ healthy eating».
Americans also lack fruits, vegetables, nuts, seafood, and whole grains in their diets.
But unhealthy salt and meat people eat much more than they should. Studies have shown that the vast majority of deaths from cardiometabolic diseases were associated with too high sodium intake (more than 2 grams per day) and processed meat products, which are best eliminated from the diet altogether. Also among the unhealthy, but very popular foods, scientists named sugar-sweetened drinks and red meat.
Specialists of the Russian Research Center "Healthy Nutrition" explained how to follow scientific recommendations in practice. How many and what kind of foods you need to consume per day to ensure a sufficient amount of useful components in your diet.
1) Omega-3 - 250mg per day
To meet the requirement for omega-3 fatty acid in the recommended amount, it is necessary to eat 200 grams of fatty fish such as mackerel, trout, salmon, sardines every 2-3 days. The richest plant source of omega-3s is flaxseed oil, as well as flaxseeds.
2) Nuts and seeds - 20 g per day
To provide yourself with beneficial unsaturated acids, you need to consume at least 20 grams of nuts per day. This is about one handful. Prepare and mix walnuts, almonds, cashews - they will also be an important source of vitamins and minerals. Use the nut mix for snacking between main meals. It is also useful to include a mixture of seeds in the diet - it can include pumpkin, sunflower, flax, chia seeds. To make them part of your daily diet, you can add them to cereals and muesli, sprinkle them on salads and add them to soups.
3) Vegetables - at least 400 g per day
Nutritionists have long been saying that vegetables are healthy, but how to ensure that they are present in abundance in your diet?
You need to pay clinics so that people do not go there
Choose vegetables by color - and keep the colors constantly changing. Make it a rule to have fresh and cooked vegetables on your table at every meal. Then there will simply be no place left for junk food on the plate, and therefore in your stomach! Remember that the shorter the heat treatment of vegetables, the better, and the more vitamins they retain.
4) Fruits - at least 300 g per day
Despite the generally accepted habit of eating fruits after the main meal, nutritionists advise starting with them. So, before the main breakfast, you can eat fruit salad, replacing juice or tea with it. This will increase the amount of fruit in the diet and improve digestion. Fruit is also a good snack.
5) Whole grains - at least 125 grams per day
In our country, ready-made whole grain products are not yet widely available. You will most likely have to buy bread and pasta in specialized health food stores or cook it yourself. Whole grain flour - both wheat and peeled rye - is quite easy to find. It can be used as a base for making pancakes, breads and pastries, leaving white flour for special occasions only. Whole grains are primarily valuable for fiber - it will help with weight loss, digestion and balance of microflora.
Whole grains also include cereals with minimal processing. Whole grain oatmeal for breakfast and dark rice as a side dish for lunch will ensure that you get enough whole grains in your diet.
6) Polyunsaturated fatty acids as a replacement for carbohydrates and saturated fats - at least 11% of energy per day
Polyunsaturated fatty acids (PUFAs) are a type of unsaturated fatty acids, which are present in vegetable oils, nuts and avocados. Scientific studies have shown that replacing saturated fats and carbohydrates with PUFAs significantly improves health outcomes and prolongs life. To feel positive changes, you need to get 11% of calories per day in the form of PUFAs.
In practice, this means that it is best to dress the salad not with sour cream, but with vegetable oil. Best of all - olive, rapeseed, safflower. Enough 2 tablespoons a day.
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The role and place of dietary supplements for food in health nutrition
Nutrition for children of preschool and school age: contemporary issues
Priorities public policy healthy nutrition of the population of Russia at the federal and regional levels
Recommended levels of consumption of food and biologically active substances
Meals for schoolchildren in organized groups using specialized food products
Justifications for the regional program "Healthy nutrition of the population of the Nizhny Novgorod region"
"On the state of nutrition in organized children's groups in the Nizhny Novgorod region and measures to improve it based on the results of socio-hygienic monitoring of nutrition"
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Decree "On the organization of nutrition for children in educational institutions"
The content of macro- and microelements in food
Effect of a drink enriched with vitamins and minerals on mineral metabolism in disabled children with disorders of the musculoskeletal system
Vitamins in food and how to save them
Nutrition in preparation for pregnancy
Factors of a healthy lifestyle in the family, at work and at school
Medvedev, Oleg Stefanovich
ANO National Research Center "Healthy Eating" was founded in 2013. The main goals of the organization are the implementation of projects and programs aimed at promoting a healthy lifestyle (holding conferences, seminars with the involvement of foreign and Russian specialists, exchanging experience and information, etc.), as well as disseminating and implementing advanced knowledge and modern technologies in the field of healthy food. The organization also provides consulting services in the field of healthy nutrition and lifestyle, based on the results of international and domestic research.
Many Russian scientists, doctors cooperate with the center, and for most of them it is, to a greater extent, a volunteer project, on the other hand, in order to survive today, the center's employees carry out independent research, provide consulting services to other organizations, including commercial ones.
Oleg Stefanovich Medvedev, Doctor of Medical Sciences, Professor, Head of the Department of Pharmacology, Faculty of Fundamental Medicine, Lomonosov Moscow State University, is the Chairman of the Board of the ANO National Research Center "Healthy Nutrition".
Executive director - Medvedeva Zinaida Olegovna.
It is not easy for overweight children to be in the circle of their peers, because being overweight often becomes the subject of ridicule.
Professor of Moscow State University told why it is time to moderate appetite with health benefits
But apart from psychological aspect, there is one more - no less important. Excess weight is a real health hazard.
It is not easy to teach a child to eat right: there are too many temptations in stores that are so difficult to refuse: a variety of muffins, cakes, sweets and cakes, and worst of all, the ubiquitous fast food that schoolchildren so often go after school. The children's body is not as well protected as an adult, and it is beyond its power to cope with the onslaught of harmful substances. Weight is gradually increasing, and against its background, complications are rapidly developing.
On the part of the cardiovascular system, the child is threatened with early atherosclerosis, on the part of the endocrine system - type II diabetes. Obesity is also not harmless for reproductive function, because adipose tissue is a source of estrogens - female sex hormones. In girls, it stimulates early maturation, and in boys, on the contrary, a delay in sexual development.
In the vast majority of cases, fullness occurs due to malnutrition and a sedentary lifestyle - the child receives more calories than he spends. Parents often use harmful products as an encouragement and lead the child to eat at fast food restaurants. This is where the threat lies: fast food and sweets contain a huge amount of trans fats and hidden fats that are not absorbed by the body and are stored “in reserve”. It also happens that, out of the best of intentions, we feed our child against his will: “Spoon for dad”, “Spoon for mom” - which of us did not persuade the baby in this way. But in fact, forcing a child to eat when he is not hungry, we prevent him from hearing the signals of his own body.
How can you protect your child from health problems?
- Do not use treats as a reward: for bad behavior, we often threaten to leave the child without sweets, and, as you know, you always want to pick the forbidden fruit.
- Cook with your baby different dishes from useful products, let this become a tradition in your family: the dishes that the child prepares himself seem much more interesting to him than what you offer him.
- Explain to the child why this or that product is useful, and why the body cannot do without it, for example: "We add vegetable oil to the salad, because it has Omega-3 acids - they are needed for the heart and brain."
- Make sure that your child does not skip breakfast and does not eat heavily before bed - doctors have proven that such meals contribute to the development of obesity.
- Try to avoid foods on your table that contain hidden fats and trans fats (both vegetable and animal origin). For snacks, it is better to choose nuts, fruits and vegetables.
What if the problem already exists?
Start losing weight as early as possible and not waste time. A strict diet will not work - it is difficult for a child's body to withstand the test of will. It is better to take the baby to a nutritionist - he will give clear recommendations on the diet. It is worth remembering the main thing - nothing will help if there are still sausages in the refrigerator, and for breakfast - a sandwich with fatty butter and a long loaf. At this time, you need to support your child and try to move the whole family to proper nutrition: vegetables, fruits, cereals, vegetable oils - you can cook tasty and healthy dishes from these products. And of course, cycling or jogging, going to the pool will help to cope with the problem, and, moreover, will bring you even closer.
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National Research Center for Healthy Eating
The main direction of work of the ANO "National Research Center "Healthy Nutrition" is the promotion of the principles of healthy nutrition among the widest segments of the population and bringing, in this area, to the attention of the society the official harmonized positions of the World Health Organization (WHO) and the Ministry of Health of the Russian Federation.
In its work, the center is guided by scientifically proven provisions and recommendations of leading nutritionists, cardiologists, endocrinologists of the world. The founder of the ANO "National Research Center "Healthy Nutrition" is Dr. medical sciences, Professor, Head of Department, Faculty of Fundamental Medicine, Moscow State University named after M.V. Lomonosov Oleg Stefanovich Medvedev.
The main areas of activity of the Healthy Nutrition Research Center include explaining the harmful effects of consuming trans-fatty acid isomers.
WHO documents on the effectiveness of measures to reduce the use of trans fats in the food industry, measures taken in countries Western Europe and USA.
Public education on healthy and balanced nutrition will not work until citizens have the opportunity to receive reliable information about the food they buy in stores and supermarkets.
Unfortunately, while Russia lags far behind developed countries in the field of food labeling quality, since the labels do not contain data on the quantity different types fats (saturated, mono- and polyunsaturated, trans fats), about the number of calories in a serving of the product.
Often the label is printed in such small print that it is difficult to read. In this regard, the SIC is taking the initiative to change the labeling of food products in Russia and other countries of the Customs Union so that it is harmonized with modern systems labels from other countries.
Increasing the effectiveness of educational activities, the use of new ideas and technologies that contribute to the involvement and persuasion of the broad masses of the usefulness and the need for changes in the usual style of eating remains an important area of interest. In this regard, it is interesting to use mobile information technologies based on the use of modern cell phones, which every citizen now has.
To inform the public about the scientific foundations of healthy nutrition, about the results of the latest scientific research in this area, the center closely cooperates with the media, leading newspapers, magazines, and television channels.
We hope that the "National Research Center "Healthy Nutrition" will be an effective partner of the Russian Society for the Prevention of Noncommunicable Diseases and other organizations whose work is dedicated to the prevention of noncommunicable diseases in our country.
Head of the Research Center "Healthy Nutrition", prof. O.S. Medvedev
Dietetics
Dietetics- an applied branch of medicine dealing with the organization of group nutrition, including a sick person.
Dietetics directed rationalization and individualization of nutrition, but first of all - ensuring food safety.
Due to the fact that the individualization of nutrition is carried out with the help of strictly organized nutrition systems - "diet", dietology and got its name.
Nutriciology
Nutriciology(English nutrition - nutrition) - nutritional science
In Russia, these issues are traditionally dealt with by food hygiene, which includes:
But unlike nutrition the main subject of study of nutrition is the processes of assimilation (absorption) of substances, that is, providing everything necessary for the end consumer - CELLS.
Therefore, we need to know not only the biochemical structure of certain nutrients - nutrients, but also to study the state of cell membranes and their energy potential.
The goal of nutrition — study the laws of the influence of food and the process of consumption on human health.
To find ways of easy assimilation of food, processing, utilization and excretion from the body, as well as to study the motives for choosing food by a person and the mechanisms of influence of this choice on his health.
One of the most important tasks of nutrition is diet optimization minor nutrients and biologically active ingredients.
These 10 Foods Will Determine How Long You Live – Science Proven!
Scientists have already unanimously recognized that nutrition in the 21st century will be the usual, traditional use of natural products plus biologically active food supplements (BAA).
It is very important that the need for the development of a new science was accepted with understanding by nutritionists.
A few years ago, the Association of Dietitians and Nutritionists was created, and the All-Russian Congress of Dietitians and Nutritionists is held annually (it will be the 13th in December).
In 2010, under the editorship of Academician V.A. Tutelyan published a book co-authored by leading specialists of the Institute of Nutrition of the Russian Academy of Medical Sciences.
The book is called " Therapeutic nutrition: modern approaches to the standardization of diet therapy».
It presents for the first time a program for the standardization of diet therapy using dietary supplements.
This work is impressive not only for its size (it is 300 pages of text and more than a hundred tables), but, above all, it is a wonderful composition of scientists - colleagues of Academician V.A. Tutelyan, among which are well-known specialists in clinical nutrition M.M. Gapparov, B.S. Kaganov, Kh.Kh. Sharafetdinov and many others.
For many years, insufficient attention has been paid to the nutrition of the population.
But the nutritional situation around the world is becoming more and more difficult every year.
According to WHO, three-quarters of the world's population suffer from diseases, the emergence and development of which is associated with malnutrition.
For this reason, these diseases are now called alimentary dependent, emphasizing the leading role of nutritional factors not only in their development, but also in prevention, treatment, maintaining remission, and improving prognosis.
The achievements of foreign and domestic scientists in the field of molecular biology, genetics, biochemistry and food hygiene, as well as the development in recent years of the latest genomic, proteomic and metabolic technologies have significantly expand understanding of the role of alimentary factors in the formation of metabolic disorders dangerous to human health.
If earlier the correct ratio of proteins, fats and carbohydrates in the human diet was considered a fundamental issue in nutrition, now the concept of clinical nutrition has expanded significantly.
Modern research has shown that not only the macrobiological components of food, but also micronutrients (sometimes referred to by nutritionists as minor substances), natural biologically active compounds of plant origin(including their intermediate metabolites) are powerful factors regulating the activity of the genetic apparatus of the cell, as scientists say, “there is a targeted and indirect effect on the expression of genes”, which synthesize proteins, enzymes, and, consequently, supporting basic metabolic processes.
This book has developed the concept of individualization of standard dietary therapy based on various disorders of hormonal, immune and even antioxidant status.
As you know, diet therapy has not seriously dealt with issues of antioxidant protection.
Much attention is also paid to the evaluation and correction of intestinal microbiocenosis disorders.
Such a product is dietary supplements from NSP " Loklo».
You do not need to have special medical knowledge to understand that cellulose in food products is not a "ballast substance", but is essential for the well-being of the body, which is why modern nutritionists refer to fiber respectfully as " dietary fiber».
But, as practice shows, some doctors are waiting for a special instruction in order to use certain means.
With the release of this book, finally, the dream of these specialists has come true and they can use this book as a guide for prescribing dietary supplements.
NSP has been supplying international markets with a wide range of products for many years. dietary supplement, among which there is a product essential for every person on a daily basis. O.
It's called "Complete nutrition for every day" ( Total Nutrition Today) or very briefly " TNT».
Most consumers in different countries of the world do not use medical benefits, but simply common sense and enjoy this pleasant and healthy cocktail with the whole family.
Artificial meat, insects or algae? Perhaps in the near future the menu in the restaurant will look like this. The food of the future is one of the important topics of the economic forum in Davos, which took place last week. What we will eat, figured out "Spark"
"Food Crisis", "Synthetic Food", "Food Availability in the Future", "Liquid Gold: Water Economics" are all topics of the Davos sections. The main reason for not even anxiety, but panic is the growing population of the globe. By 2030, it could reach 8.5 billion people, requiring a 60 percent increase in food availability. The second worrying factor is climate change, which is changing the geography of agriculture. This is stated in a recent report by scientists from the Oxford program "Food of the Future". "We need to produce more food, but 24 percent of all land used for Agriculture are exhausted," says program director Charles Gadfry.
“Food production has a negative impact on the environment,” continues Charles Gadfry, “30 percent of greenhouse gases are directly or indirectly related to the manufacture of food. Due to the fact that it becomes more difficult to produce food, food prices will rise by 40 percent by 2050. If the negative scenarios of global warming work, they will grow by 100 percent."
The way out is to produce more nutritious food with the least amount of resources. "It is necessary to replace animal food with vegetable food. The population of the Earth is growing, and it is simply impossible to produce such an amount of meat," Zinaida Medvedeva, head of the Healthy Nutrition research center, explained to Ogonyok.
The good news is that artificial meat is on the way. A test-tube cutlet is an old dream of not only vegetarians, but also environmentalists. After all, the production of such steaks requires much less resources than it takes to grow a whole animal. If when fattening a bull for the production of a calorie of meat, you have to spend 23 calories of plant food, then in a test tube - only three. Artificial beef requires 10 times less water than natural beef, and 100 times less space. These are the calculations of the California company Memphis Meats, which plans to produce artificially grown beef, pork and chicken.
The technology is as follows: muscle stem cells are taken from animals, and full-fledged muscles are grown from them in a test tube. In February 2016, Californians presented the first artificial meatball to the public. While this is an expensive pleasure - 18 thousand dollars apiece. But this is already much better than the first ever test-tube burger grown in Holland in 2013, which cost $330,000. Now the creator of that first burger, Mark Post, founded the Mosa Meat company and promises to put burgers on the market for $ 11 apiece in a few years. The key problem of such meat is the lack of fat. By themselves, muscle fibers taste fresh, and scientists have not yet figured out what to do with it.
Meanwhile, Maurice Benjaminson of New York's Touro College managed to grow fish fillets in the lab. Here they used a different approach, without any stem cells: they took a fillet of a goldfish, placed it in a special nutrient solution in which the tissue began to grow.
Startup "Impossible Food" from Silicon Valley specializes in plant foods that mimic meat and cheese. The idea is not new, but the head of the company, Patrick Brown, relied on a scientific approach. Having come to the conclusion that hemoproteins are responsible for meat taste and aroma, he began to look for them in plants and found them in soybean nodules. These substances are extracted from soybeans and added to a plant-based burger, which was on the menu of four American restaurants last year.
The fact that artificial burgers are not fantasy, but a gastronomic reality, is evidenced by the appetites of Google Corporation, which wanted to buy a startup for $ 300 million. Brown refused the deal - the 108 million needed for the project was given to him by Bill Gates, Viking Global Investors, Horizons Ventures and other investors.
“Another promising area is algae,” says Zinaida Medvedeva. “An American company has developed a new type of algae, which, when fried, becomes very similar in taste to fried bacon. The same company has already begun production of spaghetti from algae.”
But an even more valuable storehouse of nutrients is insects. In China, Southeast Asia and some African countries, this has long been understood, and in Europe the so-called entomophagy was not practiced. But everything seems to be ahead. Four years ago, a team of scientists from the Dutch University of Wageningen found that mealworm larvae were four times more effective than cows in terms of gaining weight per kilogram of food. True, chickens are almost not inferior to them. But insects have less greenhouse effect and they need much less space. And industrial designer Katarina Unger presented the concept of a home mini-farm for growing edible fly larvae - a home source of cheap protein.
However, the product, developed in 2013 by American programmer Rob Rinehart, frees us from the need to eat at all. It is enough to dilute and drink a cup of powder called Soylent. The name came from the combination of two English words: soybean - soy and lentil - lentils. What the powder actually consists of is a trade secret. Rob claims that it includes all the nutrients a person needs every day. For a month he "sat" on "Soylent" and remained healthy and satisfied with life. True, the journalist of The Guardian, who repeated the experiment, complained of hunger, irritability and fatigue. But the fact that powder nutrition is the future is also evidenced by competing products. This, for example, is an organic Ambronite cocktail made from crushed berries and nuts, but it is much more expensive than "soy" happiness.
New products are already entering life, and it is likely that someone will even like them.
The product, developed in 2013 by American programmer Rob Rinehart, frees us from the need to eat at all. Enough to dilute and drink
Expertise
Food doesn't like change
Environment is changing, lifestyle is changing modern man. His need for energy is reduced. Therefore, our goal is to reduce the energy component of food, that is, the calorie content. Reduce the content of saturated fats, trans fats, salt in it and at the same time preserve everything useful: essential proteins, vitamins, trace elements. That is, food should change with the change in our needs.
Looking to the future, when it comes to large-scale space exploration or sea depths, then perhaps completely different food and new sources of food will be needed there. Even Academician Pokrovsky developed powdered food in the last century. We talked about food from a tablet, which can be placed, conditionally, in the microwave and get a ready-made dinner. There were ideas for special devices in the form of patches or chips that determine our needs and supply the necessary nutrients (see "Details").
But if we talk about ordinary life, then all human organs and systems must fully function in accordance with their tasks. And the digestive and excretory systems as well. Therefore, now WHO, in its recommendations, has taken the consumption of vegetables and fruits rich in dietary fiber literally to the first positions.
And yet the field of nutrition is quite conservative, food does not like change, or rather, people are conservatives in food. Therefore, although our table has changed over the past millennium, it is much less than other areas of life. Most likely, the shape of the products will be the last to change. But the content changes noticeably. There is already a lot of talk about specialized food products, about functional food, when products are enriched with substances that affect certain functions, for example, have anti-inflammatory properties or an anti-atherogenic effect.
When it comes to exploration of space or the deep sea, then perhaps there will be a need for completely different food and new sources of food.
Dossier
Food for a brighter future
Experiments in the field of cooking were not alien to Soviet science. Some of them exceeded even the most daring forecasts of today's futurologists.
synthetic food
Half a century ago, artificial caviar was made in the USSR - from casein, egg white and food waste. But the Institute of Organoelement Compounds that developed it pursued much more ambitious goals. The head of the research institute, academician Alexander Nesmeyanov, a staunch vegetarian, dreamed of feeding the whole country with synthetic food, which would be made directly from oil and gas. In the laboratories of the institute, they worked on imitation of the taste and texture of a wide variety of products.
Oil food
Food from oil in the USSR, by the way, was, but not for people, but for fattening animals. Since the 1960s, paprin, a protein-vitamin feed concentrate from yeast, has been produced at several refineries. These yeasts grew on paraffins from oil production waste. In the late 1980s, paprina production reached one million tons. At the same time, problems were discovered: in the places of production, people had asthma. In perestroika, under pressure from environmentalists, the project was curtailed.
Sublimated Products
Sublimation is a vacuum drying of products that preserves all of them. beneficial features, was discovered to Russia even before the revolution. But they used it for the first time before Papanin's expedition. Institute of Engineers Catering prepared about 5 tons of freeze-dried food for polar explorers: soups, meat, chicken, vegetables, even pasta. Papanin, however, did not trust sublimates and additionally took dumplings for the journey. Then the technology found application in nutrition for astronauts.
Details
haute cuisine
New culinary technologies are already being tested
burger robot
Assembled by startups from San Francisco, the machine can replace the kitchen of a small fast food restaurant. Cheese, minced meat, whole vegetables are loaded into the robot's containers, and the machine cuts, fries and serves everything that is needed. It takes an average of 10 seconds to make one burger. The quality and hygiene are top notch.
3D printer
Three-dimensional printing is not without success trying to adapt for cooking. Especially good at printing cookies and chocolate. But the technology of hydrocolloid printing, developed at Cornell University, allows you to use any product as a raw material. And in the depths of NASA they created a printer for astronauts that can even print pizza.
Self-assembled plaster
American scientists, together with the military, are developing a patch that can transfer nutrients under the skin. It is equipped with a chip that analyzes the needs of the body and releases nutrients from its supply. The patch will help fight fatigue or hunger when there is no time to be distracted by food. The development is scheduled to be completed around 2025.
Automatic recipes
Artificial intelligence begins to come up with its own dishes. IBM, for example, teaches how to cook its Watson self-learning neural network. It is enough to specify some of the ingredients, the program selects the rest, as well as the method of cooking. The recipes, however, are quite extravagant. For example, a cocktail of cider, plum and fried bacon...
Briefing
The world's population is growing. Due to climate change, overproduction of water will become less and less available, becoming a kind of luxury. The time is not far off when shops selling only water will appear on the central streets. There it will be possible to buy water without pesticides, herbicides, metals, hormones. There will be luxury water, deionized water and even water enriched with gold. You will buy a bottle of good water on your way to visit, just like you buy a bottle of wine now.
Today, 80% of production comes from Indonesia and Malaysia. Oil is obtained from the fruits of the oil palm (palm) and from their pit (palm kernel). Africa is considered to be the birthplace of palm oil. According to archaeological excavations, it was used in Egypt as early as 5,000 years ago.
The composition of palm oil differs from other vegetable oils, as half of it consists of saturated fats, and half of unsaturated fats. It is this peculiarity of the composition and the incredible yield of the oil palm that made it the number one oil in the world.
Red palm oil is good for digestion, heart and blood vessels. Vitamins A and E, palmitic, linoleic, oleic acids and coenzyme Q10 in the complex normalize blood pressure, strengthen the walls of blood vessels and reduce the risk of blood clots.
Red palm oil should be consumed raw in salads, it is also used as a functional additive in various products.
Jeremy Weate/Flickr.com/CC BY 2.0
In Russia, the so-called "technical" palm oil, which does not actually exist, is being actively discussed.
During the first purification, the oil is freed from free fatty acids, which are used for technical needs - for example, the production of candles - and the remaining oil is called CPO (crude palm oil - crude palm oil).
The oil is exported to many countries, where it undergoes further processing, refining and deodorization. As a result, we have a colorless and odorless oil, which serves as the fatty base of many products.
Palm oil is actively used in the food industry in the USA, Europe and Asia. According to international statistics, in 2010, 70% of palm oil went to food, 24% was used in the cosmetics industry, and about 4% became the basis of biodiesel fuel.
All over the world there are requirements for the degree of purification of palm oil used for food purposes. It should be noted that in Russia this product is not used for frying or deep-frying, unlike Malaysia and Indonesia.
For us, palm oil is more of a semi-finished product - it is used to produce special-purpose fat (milk substitute), as well as fractions for use in the confectionery, baking and fat-and-oil industries.
Trans fat replacement
Despite the myths, palm oil is free of harmful trans fats and cholesterol.
It does not require "hardening", unlike liquid vegetable oils, which undergo a special treatment with hydrogen - the so-called partial hydrogenation.
This method was widely used in the world and Soviet food industry throughout the 20th century, until in the mid-1990s, scientists from Holland proved that trans fats obtained as a result of this process are deadly harmful to humans. They change lipid metabolism, which leads to cardiovascular diseases, diabetes,.
The recognition of trans fats as a harmful food component has prompted the global food industry to look for replacements for partially hydrogenated fats. Palm oil was suitable for its nutritional and technical characteristics.
Zinaida Medvedeva/Research Center "Healthy Eating"
Solid at room temperature, butter can be used to make dough, icing, cream, and biscuit, but it costs three times less than butter, and is not as harmful as trans fats.
The use of palm oil increased from the mid-1990s, and its production tripled over the next 20 years.
Many countries have adopted national bans on harmful trans fats, preceded by extensive awareness campaigns and labeling programs.
Denmark introduced the first total ban on trans fats in food in 2003, followed by Iceland, Sweden, Hungary, Norway, Austria, Switzerland, the United States and Argentina.
At the same time, palm oil consumption in the EU has doubled since 2000, reaching almost 7 million tons in 2015, which is 10 times higher than the amount of palm oil imported to Russia in the same year.
Unfortunately, Russians know almost nothing about the dangers of trans fats. This is confirmed by data from a survey on consumer preferences conducted by the Healthy Nutrition Research Center.
Only 1 out of 10 people have heard about trans fats, and almost no one knows where they are found and how harmful they are, but more than half of the respondents know about the dangers of palm oil from the media.
Today in Russia there is only a partial restriction of trans fats. So, in margarines and spreads, the norms are set at 20% and 8%, respectively - from a scientific point of view, unacceptably high rates.
According to the technical regulations, from 2018, manufacturers must reduce them to 2% (an internationally recognized level). However, given the "bad" reputation of palm oil, which is the main replacement for trans fats, manufacturers may lobby to maintain the previous indicators for another five years.
Unloading palm tree fruits in production
palm spore
Opponents of palm oil often say that it can make food difficult to digest. This statement has no scientific basis.
Palm oil is similar to other fats (butter, beef tallow, mutton fat, chicken fat, sunflower oil) and is broken down by the enzyme lipase.
The influence of palm oil and its components on the human body is being studied by leading scientific institutes. Thus, only the base of scientific publications MedLine contains more than two thousand studies on this topic.
Scientists are unanimous in their assessments: replacing trans fats with palm oil in food significantly improves the blood lipid profile - a biomarker for the risk of cardiovascular disease.
The main medical concern regarding palm oil is related to its high content of saturated fats.
Recent comparative studies of palm oil with other vegetable oils (soybean, olive, sunflower) did not reveal significant differences in their effect on biomarkers of cardiovascular disease risk: the level of total cholesterol, low and high density lipoproteins in human blood.
However, like any fat, palm oil contains 9 calories per gram. Therefore, in order to comply with the WHO recommendations on the consumption of no more than 30% of calories from fat, you should not abuse it, as this can lead to the development of obesity and other diseases.
Palm oil is not banned in the EU. However, the concern is the behavior of the manufacturers of this product. For the cultivation of oil palms, plantations are expanding in Asia, Africa and Latin America.
Environmental organizations claim that for this they are cut down rainforests- the main habitat of many endangered animal species.
The World Wildlife Fund supports the production of palm oil, but strongly opposes the policy of many producers: instead of creating new plantations on large areas of land already developed, they are clearing new forest areas, simply destroying what grows on them.
To support the movement against deforestation, many European manufacturers have begun releasing products with a "palm oil free" label.
This step towards protection environment has been interpreted by many as a desire to ditch palm oil because it poses a health risk. In particular, this measure gave rise to myths in Russia about the dangers of palm oil.
Which are provoked, among other things, by the action of trans-fatty acids.
If palm oil is banned, as some insist, then the use of hydrogenated fats will increase. This, in turn, will lead to an increase in cancer and cardiovascular diseases.
And these will not be pills, but labels
Forewarned is forearmed. If a fat man knows about all the filth and calories that are in the products, he will probably think about his future prospects - this is how the experts of the National Research Center "Healthy Eating", who propose the introduction of extended labeling for everything edible, reasoned industrial production presented in our stores. This simple measure, experts believe, will put a barrier to the spread of the obesity epidemic in Russia.
If we realize the real pace of the spread of the obesity epidemic in the country, it is just right to shout "Help!" Just think - the incidence of obesity among adults has increased by almost 2.5 times in just four years! These are the data provided by Rospotrebnadzor. Therefore, it is time by any means to force people to think about what they eat.
According to experts from the Healthy Nutrition Research Center, today there is not so much information on food labels: you can find out data on its composition and calorie content, as well as the amount of carbohydrates, proteins and total fat. However, very often the data presented is not readable, and the concept of "nutritional value" does not imply the disclosure of all harmful substances that are in products. For example, today Russian laws do not oblige manufacturers to inform consumers about the content of trans fats that are extremely harmful to the body.
Another point: a rare Russian is knowledgeable in matters of nutrition, that is, is able to independently understand whether there is a lot or a little in the product of salt, sugar, fat? On this occasion, SIC experts even conducted a survey among consumers, which showed that our people pay attention mainly to the column with the inscription "shelf life". Thank God, of course, but this is extremely small, experts complain. “Unfortunately, the food that is sold in our stores today is mainly a source of empty calories. And this unfavorably distinguishes our country from other countries of the world, where main reason obesity called fast food. However, world experience shows that mandatory labeling helps to reduce the amount of calories and saturated fat consumed,” says Zinaida Medvedeva, director of the Healthy Nutrition Research Center.
The positive trend is that our fellow citizens are still interested in eating right. Therefore, in recent years, farm products and products marked "eco" have been wildly popular. But, alas, often we are only fooled by such inscriptions on goods, because there is no law in the country obliging us to confirm the environmental friendliness and naturalness of goods. And anyone can call their products farm products - can you prove that this is not so?
Meanwhile, as Medvedeva notes, the incidence of obesity and other diseases associated with malnutrition is determined mainly by the use of substances such as sugar, salt, saturated fats and trans fats. Therefore, it is about them in the first place that information should be on the label. “It is important to teach the buyer to pay attention to this “four”, and not to the attractive packaging of goods and exhortations that milk has just come from under the cow,” notes Zinaida Medvedeva.
By the way, even the World Health Organization stands up with its hands and feet for the widespread introduction of such labels. And their effectiveness has been proven by studies that have shown that information about potential harm for health on the package reduces the consumption of the product by up to 41%!
Still, it is not easy to introduce such a measure in Russia because of the strong lobby of manufacturers, who are very actively resisting the prospect of showing all their cards. No wonder: sugar and salt belong to the category of preservatives, which help to seriously increase the shelf life of products, and trans fats also significantly reduce the cost of the production process. Therefore, according to experts, the introduction of expanded labeling should become part of the state strategy to combat obesity and be included in the Strategy. healthy image the lives of Russians. Russians can only rely on themselves and choose those products on the labels of which the proportion of trans fats, saturated fats, salt and sugar is indicated by manufacturers voluntarily.
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