The French Paradox

by Crave Health Intern Alyssa Rieser

Fresh, crusty baguettes. Rich, creamy cheeses. Sausages. Quiche. Croissants. Crème brulee. Wine. The foods of the French – fattening and forbidden according to American sensibilities. We are much more likely to choose “safe” foods with labels like sugar-free, low-fat, low-calorie, zero-calorie, no-sugar, or no fat. The global diet foods business is expected to exceed $200 billion by 2015, with American consumers leading the market. But for all our frozen Weight Watchers meals, diet sodas, and nonfat yogurt, we are still fat. Adult obesity rates are near 34%, making us the fattest country in the world. By comparison, the French obesity rate is near 11%. This is what is known as the French paradox – the observation that despite diets high in saturated fat and alcohol, the French have lower incidences of obesity and coronary heart disease than Americans. Clearly our high protein, reduced fat diets are failing to control our waistlines and reduce our incidence of chronic diseases. We would be wise to look to the French for new strategies. Two books have been written that address the differences in traditional American and French diets: The Fat Fallacy by Dr. Will Clower and French Women Don’t Get Fat by Mireille Guiliano. These authors suggest that the French’s ability to stay slim can be narrowed down to the following factors:

• Good fats versus bad fats — French people get up to 80% of their fat intake from dairy sources, including whole milk, cheeses, and whole milk yogurt. Americans obtain much of their dietary fat through animal sources (like beef and pork) and processed foods (like trans fats found in shortening and margarine).
• The French consume higher quantities of fish (at least three times a week) and more vegetables.
• Lower sugar intake — American low-fat and no-fat foods often contain high concentrations of sugar. French diets avoid these products preferring full-fat versions without added sugar.
• The French avoid common American food items, such as soda, deep-fried foods, snack foods, and especially pre-prepared and processed foods.
• Sitting down and eating mindfully (no multitasking and eating while standing up, watching TV, or reading). Meals are a social activity, and eating alone is discouraged.
• Eating smaller portions of more things (each meal averages 3 courses).
• The French eat seasonally and locally, knowing that their foods are fresher and have a better flavor.
• The French drink more wine and less hard liquor. They also consume more liquids in general – soups at meals, and water or herbal tea between meals.
• The French walk everywhere and are overall much less sedentary than Americans.

Let’s distill all this information down to three dimensions of eating behavior that we can all follow: eat for nutrients, eat for pleasure, and eat with other people. Equally important, increase the amount of physical activity you engage in. This doesn’t necessarily mean sweating it out at the gym. Move for enjoyment by gardening, going on a bike ride, or hiking. Being healthy doesn’t mean denying yourself great food or forcing yourself to run on the treadmill everyday. By adopting the French attitude and eating according to the pleasure principle, you can indulge in moderation without guilt and experience more joie de vivre overall.

Alyssa