Which fats are healthy?
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- Опубліковано 25 вер 2024
- Learn about high-fat foods in a new episode of The Exam Room podcast! What types of fat are healthiest? How much fat should we eat in a day? Are all plant sources of fat healthy? What happens when we eat high-fat foods? Hana Kahleova, M.D., Ph.D., has the answers based on research studies she has conducted. To hear the full episode, visit www.pcrm.org/n....
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She talks about our bodies with such reverence. Makes me want to do my best. She is really helpful.
I eat a high fat diet, it allows me to fast around 23 hours a day. I've lost around 27kg in a year with zero cardio. I eat macadamia nuts virtually every day, I like to blitz them with coconut cream, berries and chia seeds. I'm down to my high school weight and the leanest I've been since. I do not have any visceral fat and my coronary calcium artery score is almost back to zero.
Any particular reason for the macadamia nuts instead of some other nut?
I want to be like you.
Having a calcium score of zero before age 50 is nothing to write home about. One has zero idea of actual soft plaques, which can induce cardiac problems and which will absolutely harden as one ages beyond 50.
4:49 Great info! But I'm a little leery about the guideline to limit fats at 20g - 30g, without accounting for the source (quality). In my oatmeal each morning I'm already hitting *21g* of fat! And what's in it??? Dry Oatmeal (1 cup), Unsweetened Soy Milk (1.5 cup), Flax Meal (1.5 Tbs), Almond Flour (1.5 Tbs), + Blueberries, Strawberry Powder & Cinnamon. I don't see how that is unhealthy. Yet, it makes it extremely difficult to eat anything else for the rest of the day.
Good question, would also like to know since I eat a lot of oats
Yeah, I'm for making a whole food plant-based diet less dogmatic on fat. Just worry about whole food plants, not about a ratio of fats and carbs.
From whole grains like oats and quinoa, it's perfectly fine to eat more fat, since the percentage of calories from fat in those grains is only 15%
Only 4% of these people went to medical school. What would you expect?
I left a similar comment
Dr. Kahleova, why do you keep looking younger & fitter, each time you apper in PCRM videos? :)))
Awesome information and a great show too. Thank you
How did she not mention Omega 3s in flax, chia, and hemp seeds?! Also not talking about DHA, which we can get from algae oil supplement.
Good point. Maybe those points were covered in the full interview on the PCRM site.
Algae supplements contain toxic aldehydes, and the conversion rate of ALA to DHA from plant sources is very low.
Good luck raising DHA levels with flaxseed. Super low conversion in most people. And personally I prefer my DHA not to be processed with hexane and full of secondary oxidation products.
WRONG. you dont get significant amounts of dha and epa from those foods you listed. but if you want you can drink that laboratory experiment oil from algae xD
@@SmippeHyrst "the conversion rate of ALA to DHA from plant sources is very low"
Actually, conversion rates change depending on consumption.
Vegan women were found to have the highest levels of DHA/EPA compared to all other dietary groups.
most top Doctors "Vegans" dont recommend oils
and they recommend consuming moderate vegan fats...
Olive oil? What about endothelium?... Where's Mr. Esselstyne?
I love your accent 👍
I think she's from the Czech Republic 🇨🇿
Recommending olive oil on this channel? What’s with that?
I'm surprised Omega 3 fatty acids didn't get mentioned being that they are so important.
I wanted to give this link to someone who said oils are good, but now I can't. Could she explain her position on it?
Check out nutritionfacts.org to find out.
plant oils are bad. nothing natural about it. oxidized, rancid and high omega 6. not to forget no fat soluble vitamins
Avoid all oil, it's not a health food. Stick to whole plant foods.
@@adiohead only stick to whole plant foods if you want major deficiencies and health problems
Which is healthier olive oil or canola oil. There is a lot of posts say that olive oil is to thick therefore canola oil is best. Your comments please.
I use coconut oil almost every day as lotion. Should I be concerned about the absorption into my skin, is that healthy?
@Elke That's why I like eating soap
|:|
Try to dry on newspaper some pieces of tsukkinni, avocado, coconut, seeds of sunflower , pumpkin.. and swallow it without chewing. Its digest too. Even better and safely.
What is the maximum amount of saturated fat per day
People need to listen to the body. We need some fat to the body. What works for one person may not work for another person, also we all have different body. The grandparents and great grandparents have fat, and they live long. I was avoiding all fat sew years. But I’m learning to have a little more fat, since I am vegan. Anyways I’m not sure if agree with her about coconut oil is horrible for you.
0:1:14 She does not explain, *HOW* does consuming saturated fat from a plant product such as coconut oil will raise your cholesterol levels? Is this due to inflammation and the body's response to said inflammation?? Where is this cholesterol coming from and why?
"Cholesterol is made and broken down in the liver. Eating foods that have too much saturated fat, and too little unsaturated fat, changes the way the liver handles cholesterol.
Our liver cells have LDL receptors on them. When LDL cholesterol passes by in the blood, the receptor takes the cholesterol out of the blood and into the liver to be broken down. So, we need LDL receptors to keep our cholesterol levels under control.
Research suggests that eating too much saturated fat stops the receptors from working so well, so cholesterol builds up in the blood."
@@adiohead appreciate this reply! I always search the comments section to see if anyone has anything valuable to say lol.
4.53 I'm eating WAY MORE, is that a problem? I'm eating probably about 50-60 grams
Thank you 😊
4:40
I don't get it.
If nuts have the "good" fats, then why should I limit the amount that I consume?
There's this thing called excess calories, and since nuts are so high in fats it would be easy to overeat them. If you need to lose weight, it's easiest to keep overall calories down by limiting the foods that are higher in fats. If you need to gain weight, it's easiest to add nuts, avocados and other high-calorie foods to the diet.
Men always lose weight so quick, my Dad and I have started a WFPB lifestyle and he has lost so much weight, meanwhile mine is coming off at a snail’s pace AND WE EAT THE SAME THINGS UGH
Maybe try The Mayo Clinic Diet book by Donald D. Hensrud. He has you follow a primarily whole food plant based diet while measuring your protein, carbs and fat. He also recommends a serving of fruit and nonstarchy vegetables with every meal. Lost 30 pounds on this diet.
20-30g / fat per day might be 10-15% of calories at 2000cal.... Seems low? Especially for people eating more.
I have heard WFPB advocates recommending 80 percent carbs, 10 percent protein, and 10 percent fat.
Actually RPV, the "Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis" study published in The Lancet last year suggested the best calorie range coming from carbs to be 50-55% for reduced mortality, and that leaves plenty of room for fat in the diet whatever your "healthy wholegrain" carb-credo says.
@@SmippeHyrst I think you misinterpreted my comment. I was saying 10-15% Cal/fat SEEMS LOW. (I can see why, that question mark was ambiguous) I eat 20+ % reg. My point was that 20 or 30 grams of fat might not be enough especially if you are eating more than 2000 calories.
@@Retrosenescent some of the blue zones do eat more than 15% but the blue zones have some great overall similarities we can learn from indeed
Still don’t get why so concerned about fat quantity when carbohydrates convert into fat right away and in the process increase insulin which prohibits fat burning.
Recommending olive oil as a good fat is not something I enjoy hearing from PCRM
Fraida Varah seems ironic how she recommend olive oil (which is processed) but then says chips are processed and that we should steer away from it.
@@jaredsheldon3496 Likely, although not specifically mentioned, it would be organic cold-pressed extra virgin olive oil, or merely from eating olives, and not the highly processed stuff.
@@andrewzcolvin It's fine in moderation mixed with foods like salad.
Oils turn rancid quickly. That's were the inflammation comes from.
@@andrewzcolvin a vegan diet is not varied. You miss the health benefits from animal foods. They are vilified for no reason. Just repeat a lie till it becomes gospel. Veganism is the mantra, gospel, cult, BS. It is in no way scientific. Neither is what this woman is saying. Nina Teicholz should be the reference. She debunked all of the circumstantial evidence. The conclusions of most vegan studies were flawed and sometimes hiding and twisting the result of their findings. Most of the studies from universities are linked to Kellogg and the 7th Day Adventists (which is the same). Bias, bias, bias...
Dr.Berg says that coconut oil is great.
Dr Berg has been discredited in many ways. Coconut oil is a problem because it is so high in saturated fats - there are safer options, like extra virgin olive oil.
Pretty surprised to hear olive oil on this video, even if it’s just “mindful of the amount”
Andrew Colvin I do consume olive oil. Why don’t you stop assuming things and telling random people to “stfu” on the internet. All I was saying is that she recommends olive oil which is processed then a few seconds later recommending people to stray away from chips because it is processed.
The blue corn chips would be perfect if there was no oil added
I try to avoid all oil, it damages endothelial cells
@@adiohead I avoid all oil. I eat whole foods.
@@adiohead Hey, could you hit me with a source here? I found several REVIEW articles claiming the opposite. Not trying to be an ass here, I would like to optimize my diet and I am sure so would you.
1. "Olive oil bioactive compounds exhibited a potent capability to attenuate oxidative stress and improve endothelial function through their anti-inflammatory, anti-oxidant, and anti-thrombotic properties, therefore reducing the risk and progression of atherosclerosis. " www.ncbi.nlm.nih.gov/pmc/articles/PMC6308304/
2. "These results provide evidence that olive oil might exert beneficial effects on endothelial function as well as markers of inflammation and endothelial function, thus representing a key ingredient contributing to the cardiovascular-protective effects of a Mediterranean diet. " www.mdpi.com/2072-6643/7/9/5356
3. " In the last few decades, numerous epidemiological studies, as well as intervention trial, confirmed this observation, pointing out the close relationship between the Mediterranean diet and cardiovascular diseases. In this context, extra virgin olive oil (EVOO), the most representative component of this diet, seems to be relevant in lowering the incidence of cardiovascular events, including myocardial infarction and stroke." www.eurekaselect.com/157144/article
4. This review seems to suggest it is the antioxidants, not the fat itself: "It is becoming clear that the content of oleic acid alone cannot fully explain the impact on health of olive oil and that, being a unique fruit-derived oil, VOO is rich in a number of minor compounds with relevant physiological and pharmacologic functions. Among these compounds, tocopherols and phenolic compounds have demonstrated antioxidant properties that may improve endothelial function by reducing levels of ROS in the endothelium and, consequently, the production of eicosanoids and adhesion molecules. However, there are other less studied compounds that have been proven to exert important effects on endothelial function. Phytosterols and triterpenoids have anti-inflammatory and vasorelaxant effects, respectively, but their roles in the endothelium need to be further studied. The increasing investigations on the properties of these minor compounds help explain not only some of the classic beneficial effects of the Mediterranean diet and VOO itself but also the emergence of other olive-derived oils, such as pomace olive oil, which, being more enriched with these minor components, might be helpful in preventing CVD." www.sciencedirect.com/science/article/pii/S0955286305002901?via%3Dihub
Even intravenous olive oil seemed to not be deleterious to endothelial cells: "Current evidence suggests that olive oil-based ILE may preserve immune, hepatobiliary, and endothelial cell function, and may reduce lipid peroxidation and plasma lipid levels."www.mdpi.com/2072-6643/10/6/776
I think the evidence that some (though maybe not a lot) of high quality fat should be consumed is stronger than the evidence for complete avoidance (or getting as close to that as possible) of fats. Clearly if one chooses to consume fat it should come from plant sources. Olive oil seems like one of the best fats. I am happy to engage in a discussion here and of course am willing to change my mind - but only if quality evidence permits it.
Purslane is rich in omega-3 fatty acids.
I ressearch raw food knowledges experience. What if we digest fats like all animals by swallowing seeds (pumpkin or sunflower etc.) Because i remark that when we chew toxic food or seeds - all toxins release instantly in our stomac and our system digestive troubke - food not assimilate. When we swallow toxic food like avocado or seedsits go directly to intestine and calmly assimilate and illumination of toxins go normal.So our Cells get minerals and fats.
She seems to still be in the debunked low fat diet philosophy. There is so much evidence now that healthy fats are good for you.
GREAT SHOW!!!!! And great information, as always Chuck and Dr Hanna! And for the questions on olive oil ...it wouldn’t be horrible if you ate it but......but 9 grams of fat is 9 grams of fat!!!! Most people don’t measure out 1 teaspoon. For me? I’m not wasting 9 grams of fat on olive oil when I can eat large amounts of other food that have very little or no fat in it.
You can tell this guy is a vegan for sure.
I thought this was cutting-edge stuff from The Physicians Committee then I hear about olive oil. What gives? I thought at first this may be a super old video, nope 👎🏽 SOS 🆘 free is for me! (And you)
Why completely salt free? I don't think any plant based doctor except Goldhammer preaches 100% salt free, and even he said in a recent interview that it's probably not necessary for most people.
I can agree with that. It’s called 🆘 free, but I admit I’m much less concerned with salt 🧂. Oil is my absolute zero tolerance and processed sugar to a teaspoon or less per day.
Compassion Six if you believe dr esselwyn the various plant oils damage the lining of arterial walls.
@@compassionsix ... I have been sos free for some time, and have been getting a lot of irregular heart beats. I have always been sensitive in this area. I just a few days ago added back a tiny bit of salt to my cooking of my oats, and to cooking pasta. That's it. I'm not smart enough to say that it is the reason, but the irregular heart beats have got better. All you can do is be the best detective you can be for your own needs, and see what happens. It's called an elimination diet. You can eliminate a lot of things and start from there, or do as I did, and change one thing at a time to see what happens. I plan to do this for a couple weeks, to see what happens. I remain oil free and have sugar only a couple times a year. I get my needed fat through the food I eat, as she said, and don't have a little fruit to satisfy my sugar needs. I often use an orange in my dressing.
Grape seed oil (organic that is) is a good oil for stir frying and a teaspoon or two in dressings is fine everything in moderation there’s no need to drink it by the gallon !!!!!
No oil or nuts is best. I only use flax, hemp and chia seeds. They aren’t addictive.
Believe it or not, 100 gm of fresh oregano, raw celery and raw watermelon each contain a small amount of fat, together totaling 1.2 gm (with .9 gm from the oregano alone). That's 6% of the total calorie content they provide! I believe pretty much ALL plants contain some fat. Hmm, I wonder what the saturated/monounsaturated/polyunsaturated makeup of the fats in these superficially "fat free" plants are...
Olive oil? She is a nice person! Her advice??
Right
20-30 gram of fat per day???? Ok, what then the rest of calories are going to come from?
This is 40 years out of date. Saturated fat is best.
Palm oil has no saturated fat.
Palm oil is 50% saturated fat. Please don't go around spreading misinformation.
Pls let her talk and finish her speech before interapting her.
She's clearly wrong about saturated fat.
If i ate 20-30 grams of fat per day as a female, I would have hormonal issues as a female.
This advice will destroy your body. Saturated fats are healthy, of course not in excessive amounts.
Having no saturated fats will cause hormonal imbalances and many other issues in your body.
Cholesterol is essential and good for body. sd-LDL is the bad cholesterol, not LDL itself.
Great interview...Great information...Thanks!!!
olive oil? Seriously??
Very helpful 👏👏👏
Cholesterol helps maintain your cells membrane structure... I wouldn't eliminate it. Anything overconsumed will be adapted to inside of the body.
Your body makes exactly as much cholesterol as you need. Dietary requirement for it: zero. Think of all those people who have to take cholesterol because they don’t have enough. Oh wait there aren’t any.
@@nonfictionone eliminating a food is not the answer.
@@brookemorrisseau4586 it totally is sometimes. Big fat person; eliminate Twinkie’s. The good thing about twinkies is a short dopamine hit. Everything else is bad. They shouldn’t be in the diet, eliminate them.
Saturated Fat is perfectly fine..It does not give you bad cholesterol.Triglycerides is very bad which is caused by Sugar and Carbs that can lead to clogged arteries and heart disease.
@@shawnmanuel9817 A triglyceride is a saturated fat. Triglycerides are 95 % of the fats that we consume from food.
20 -30 g of fat is so low. Definitely don't agree with that low figure for all. But enjoyed the rest of the information.
Humans only need about 5% fat - their recommendation of 20-30 g takes it to around 15%, so that is plenty of safety factor to allow for the somewhat larger needs of growing children. It's certainly a lot safer than the 30-40% eaten on a typical western diet that results in the typical western killer diseases.
0
Very old news, what on earth are we supposed to believe now?
A voice of reason amongst the low-carb misinformation!
A voice of the insurance and hospital doctors crop farming and market sales surely keeping u super healthy with all the unsaturated fat that's toxic to humans that often go rancid
@@mixedmartialnutrition1746 You're obviously taking this vid out of context. Did you actually watch through the vid and listen to what was said?
Go back to 2:17 and listen carefully to what is said. She says to limit the amount of fats eaten, not to guzzle olive oil.
Also, the idea that polyunsaturated fats are gonna go rancid and be bad for your health, largely comes from the idea of oxidized LDL. Chris Masterjohn appears to be the biggest proponent of this idea. The problem with this idea, is that it's been proven wrong.
First off, experiments have shown that LDL becomes oxidized when it is pulled into the arterial wall, without having anything to do with unsaturated fats or antioxidants.
Additionally, large RCTs of various antioxidants, such as Vit C and Vit E, have shown no reduction in heart disease mortality.
You should understand that this 'polyunsaturated fats go rancid, therefore they are unhealthy' idea is very unscientific.
Some people can consume saturated fats with no change in cholesterol or weight. She's behind on knowledge.
How could she give dietary advice to "some people?" Who would know if they were among the lucky ones?
@@someguy2135 It's pretty easy to determine if you're gaining weight or to check your serum lipids.
Swiss Lady Driver "some" people can do almost anything. That doesn't necessarily refute a pattern or generality.
@@jordandthornburg That's why people should take the time to figure out what's best for themselves.
Keto rules in social media, this diet is, like a Tank!
Lol.
hahahaha
Not very well informed.
The host looks super malnourished
I can’t stop laughing
The only reason he looks "malnourished" is that you are so used to seeing fat and obese people around, that a person of normal, healthy weight looks skinny in comparison. Many tourists who visit America notice all the fat people as soon as they land - because in Asian countries and many European countries there are not nearly as many obese people around. America is the land of super size me and super sized people.
I don’t agree with everything here
The fat you eat is the fat you wear :)
Bullshit ...