Seed Oils and Heart Disease Risk | Kevin Maki, PhD
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- Опубліковано 23 чер 2024
- Do seeds oils and omega-6 fats affect heart disease risk? A look at the evidence on cardiovascular disease and omega-6, omega-3 and saturated fats.
After our recent video on seed oils and inflammation, viewers have been asking about cardiovascular disease. Do omega 6 fats and seed oils affect heart disease and cardiovascular disease?
Dr. Kevin Maki is the president of the American National Lipid Association. He has published hundreds of studies on lipid biology, including omega6s, saturated fat and cardiovascular disease.
We covered the evidence on omega-6s and CVD, omega 3s and saturated fat and the Minnesota and Sydney trials.
Connect with me:
Facebook: / drgilcarvalho
Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
References:
1. Lyon: www.ahajournals.org/doi/pdf/1...
2. PREDIMED: www.nejm.org/doi/full/10.1056...
3. CORDIOPREV: www.sciencedirect.com/science/article/pii/S0140673622001222
4.www.cochranelibrary.com/cdsr/...
5.www.ahajournals.org/doi/pdf/1...
6.www.sciencedirect.com/science...
7.jamanetwork.com/journals/jama...
8.www.sciencedirect.com/science...
9. www.ahajournals.org/doi/full/...
10.apps.who.int/iris/bitstream/h...
11.www.sciencedirect.com/science...
12.www.ahajournals.org/doi/pdf/1...
13. REDUCE-IT: www.nejm.org/doi/full/10.1056...
14. Overview: www.amjmed.com/action/showPdf...
15. JELIS: www.sciencedirect.com/science...
16. RESPECT-EPA: www.acc.org/Latest-in-Cardiol...
17. academic.oup.com/eurheartj/ar...
18. Minnesota: www.ahajournals.org/doi/pdf/1...
19. Minnesota recovered: www.bmj.com/content/353/bmj.i...
20. Sydney: www.bmj.com/content/346/bmj.e...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 Seed oils & Heart Disease with Dr. Maki
1:23 Fat types and Heart Disease
6:45 Serum biomarkers
9:45 Conclusion
10:10 Omega-3s
12:43 Minnesota & Sydney
16:32 Sydney & trans fats
18:00 Future clinical trials
Never in a million years did I think I would become a nutrition science nerd. Thanks Gil
Same
LOL, me too.
we all get old!”er”
I like to blame seed oils so I can keep eating my bacon cheeseburgers.
@@ericwuerl3976 Calorie restriction leads to weight loss, weight loss improves bio markers. Theres nothing special about cheeseburgers, and the science has proven pretty conclusively that there is no metabolic benefit to eating LCHF; it's just calorie restriction at the end of the day. You would be better off losing weight with a calorie restricted diet consisting of foods that decrease chronic disease development risk, instead of increasing it. When consumed in high levels, foods such as red meat, processed meat, and hyper processed foods all increase chronic disease risk. It sounds like you have no issue with consuming red and processed meat, but you should know that consumption of those foods is heavily linked to development of certain cancers, cvd, and diabetes risk. To further my point, it is true that you can lose weight using stimulant drugs and markers will improve. This doesn't mean using stimulant drugs insread of eating is the most sustainable and healthiest lifestyle generally. A more plant centered approach would usually be optimal for health, due to the research we have on high consumption of fruits and vegetables and associations with positive health outcomes.
@@ericwuerl3976 and how long has it been for u to be on this diet, I just chatted with a dude recently who did the same thing like u for 5 years and now he's half blinded and having signs of kidney dysfunction as well as progressing heart disease.
How did I find him? I digged old low carb video 5-8 years ago and asked dozens of them 🙂
maybe 5 years later I'll come back here and see if u are blind yet?
@@ericwuerl3976 that’s great for you but you really should reflect on what you did a bit more critically. Did you really get healthier by eating more meat, or did you get healthier by cutting out all the junk you used to eat? I’m guessing it’s the latter. The people who thrive on any diet all have one thing in common-they don’t eat junk food. They eat minimally processed foods and they eat in moderation. When you look at this context, it’s ultimately the Mediterranean diet that dwarfs ketogenic diets. Don’t close your mind to it. I’ve been so anti-carb at one point that I was probably getting 60%+ of my calories from fat. But it doesn’t take long between you start to question yourself and you realize the evidence is not in favor of ketogenic diets.
@@ericwuerl3976 Yes, your past choices must have been pretty bad. How is your LDL/ApoB?
@@Justbeoktoday well I don't touch that heme-iron
it's pro-oxidants
I don't bet my life on it. And grass fed cows are bad for the environment.
I would be happy if people to eat crickets while I'm on my eternal battle against plants. I hate plants so I'll continues to eat them to death 🙂 maybe u hate cows so u keep paying for the killing?
I always wonder about a comparison with NO oil. No one ever seems to talk about that. Or what about extremely healthy and active people? Is there any justifiable reason for a healthy, whole foods plant based athlete to START consuming small amounts of, say, olive oil or canola oil to reduce ApoB?
Let's upvote this! I'm also always confused why this isn't discussed.
I would say no. Why start consuming sunflower oil, for example, if you could just eat sunflower seeds and get all the other beneficial macro and micronutrients and not just the fat? In my opinion the way to apply this information (that oils are far healthier than butter/lard) is by using these for cooking when you have to and not using butter/lard/animal fats
Esselstyn talks about no oil. I personally don't feel my best on a no oil diet. I use mainly olive oil, but also a little canola oil for cooking things like fish and crisping tortillas.
Yes, do those oils only reduce ApoB in people that need it reduced? What if you already have great levels? And do they have any other benefits like for brain neurons, etc.? Wouldn't it be better in that case to just eat the plants they came from?
Excellent and thoughtful responses everyone. Thank you!
Gil, thank you for bringing those videos to us… Thank you Very Much!
the best nutrition+nutrition education on the internet.. Most people are charging for this level of content. Way to be, Dr.
Thanks you Gil for the extremely quantitative content, your videos are really oasis in the desert of UA-cam’s nutrition content 🙏🏻
I would love to see the reste of this discussion, especially the omega-3/omega-6 ratio !
Always find clarity on your channel, thank you so much Dr. Gil!
Awesome informations and awesome editing!
Thank you!
Excellent information as always. Thank you.
👍👍- phenomenal vid. Thanks Gil.
Much respect for you quality work.
Thanks for the info, doctor
Excellent interview!
I love these interviews with real scientists. I've learned so much from these conversations. I could watch these all day.
Thanks a million Dr. Carvalho. We appreciate all you do to help us get better health. God bless you and your love ones.
Amazing talk, thanks!
Another informative and useful show! I don’t know which is better- the steady stream of the latest nutrition information or the first class education in scientific literacy that you consistently throw in along the way. Either way, thank you and keep going! This is the best nutrition channel on UA-cam!
You may want to look at Bart Kay's rebuttal of this guest speaker.
Wow, fantastic interview!
Thank you so much for making these and inviting such knowledgeable renowned scientists. Much appreciated
Excellent interview
Thanks for helping us 🙏
Awesome thanks, that was a good one.
This is a true scientific conversation. If all diet and even covid conversations were like this, imagine what a eutopia wed be living in.
Great discussion
Thank you for providing access to the experts and data to bring much needed clarity to the internet fog on these health issues. I'm three months into cleaning up my diet after my doctor suggested statins as the only viable option. As of a month ago, I dropped my LDL 36% and I'm fairly confident my upcoming tests will reflect more improvement. I'm now monitoring ApoB and feel like a grounded plan for my health going forward. Your videos, more than any other source, have helped me focus on the important components of my diet and swerved me away from junk pop health advice.
What was the primary change you implemented that helped to lower your LDL?
@@Xalisko Switched to a whole food diet, about 80% vegan/90% vegetarian. Fiber intake >40g a day. Reduced saturated fat to
Excellent content
Great video
great interview
I'm glad you're making longer videos lately! So much more information and nuance, it is awesome, thanks!
I loved the video aswell. However, if Gil wants to reach more people, longer videos are not the way to go.
@@windar2390 Strongly disagree. Do you know the channel Huberman Lab? He has 2 million followers and every video is longer than 1 hour!
@@MKstudiovideo Yeah, Huberman is awesome. Watched many short clips. However I would never watch 1h+ unless I'm super excited about a topic.
When I click one of his long vids, I only go to the timestamps I'm interested in and then I'm out. And so does the majority.
Drop off of such long vids are huge.
@@windar2390 I'm just saying that long videos work for Huberman so why wouldn't it work for Gil.. Btw I don't know about the majority of people but I watch those videos as a whole.
Well, that seems like manipulation of the layman audience. "Omega-6 fatty acid doesn't cause inflammation" - ok, they don't. But higher amount of Omega-6 than Omega-3 inhibits the anti-inflammatory properties of Omega-3. So, technically, Omega-6 fatty acids don't cause inflammation. However, they do inhibit the anti-inflammatory properties of Omega-3, which leads to increase in inflammation from other inflammatory products that one consumes or risk factors that may cause inflammation. So, if we look at the big picture, not at testing the isolated variables in the experiment, we can say that higher Omega-6 fatty acids amount than Omega-3 do increase inflammation. Go figure. They don't cause inflammation but at the same time they do. But that's how science works. An isolated variable doesn't give us the whole picture.
Science is complex and non-linear and literally any statement can be challenged by taking in out of context. However, it's not "fact checking" or myth-debunking, but creating a sensation on a scientific technicality.
Something just does not sound right here during the first part of presenation, to suggest that Avacado Oil and Extra Virgin Olive oil is less healthy than Corn Oil, (minute 5:33) when we collectively know that corn oil is much more processed and refined,
I think what dr. Maki mentioned was a specific result where corn oil lowered cholesterol more? i wouldn't necessarily extrapolate that to "healthier" overall. most of the evidence i've seen doesnt establish a clear superiority between them. so it's personal choice
i also wouldn't assume health effect from processing levels only. We want to base these views on demonstrated health effects. By the logic of processing, olive oil would be less healthy than olives, yet the evidence to date doesn't seem to find a clear superiority there either
This is an awesome video. Thank you so much for sharing with us. There’s a gentleman on UA-cam I will not say anything, but he released a study of DHA and omega supplements and I’m probably saying it a little wrong DHA, and how high levels of DHA increases prostate cancer in men. how do you feel or do you have any insight to add to this.
Thank you for yet another informative video. Would be glad if you could look at the evidence for nut oils on CVS risk too especially palm oil and coconut oil for those of us who stay in the tropics with these as the predominantly available oils to us. Also the evidence for coconut meat vs coconut oil. Thank you again.
Hey man I’ve followed you for a while and never get to chat to you because I’m in Australia! I was up late tonight so HELLO!
I'm wrighting a comment just to get the algoritm generete more views to this video and doc gain some ''stuff'' (??). Thats how gratefull i am.
Every time I see a video put out by a popular "DC", not MD, UA-camr I check "Nutrition Made Simple". The information provided by that site is usually not supported by published studies and contradicts this site's reports. When they do reference a study, they usually get something wrong and often it is something that I find wrong and I am not an MD, like comparing Serum to Intake Cholesterol. - So much quackery on the Internet and UA-cam. I am really thankful for this and other reputable medical information channels I have found to fight the Snake Oil peddlers.
Hi Dr. Carvalho!
I was wondering if you would consider creating a video on the relationship between energy replenishment sports bars/drinks and WFPB alternatives. I am an endurance athlete and can't help feeling torn when consuming fast-acting simple carbohydrates that are necessary for performance, yet harmful for long-term digestive and endocrine health.
What are your thoughts?? Regardless, thank you for the work that you do- I feel fortunate to have stumbled across your welcoming and informative channel a few years ago. Cheers!
Can't you opt for better fasting acting carbohydrate sources like dates..
Michael Jordan's diet "secret" was steak (with metabolic flexibility). I've also heard the gatorade jugs at major league sports sidelines don't have gatorade in them because the players refuse to drink it. Maybe it's just a matter of getting use to burning fat. If you save the carbs for competition days, your body isn't use to it. If you use carbs a lot on the regular, there are long term downsides to training (and competition performance). Just some thoughts - not sure about being 100% correct.
This is exactly the video that I was looking for. I had recently listened to the Malcolm Gladwell podcast about the Minesota trials, in which he more or less concluded that replacing saturated fats with linoleic acid increases the risk of death.
Why is Malcolm Gladwell giving health advice?
@@thewholesomeself MG is a great story teller, and telling the story of 'how a 50 year old study found in a basement can teach you that everything you thought you knew about saturated fat is wrong' sounds like a good story. Never mind that useful conclusions cannot be drawn from the data.
Great interview. It would be great to see good studies comparing (a) low-fat diet utilizing "good-fat" and high-fiber/whole carbs and (b) high fat diet utilizing also "good fat" with low whole carbs. The problem is that too often studies use poor diets and comparing for example high-fat saturated fat diet to a low-fat diet of cake and potato chips tells us very little about fat vs carbs. Most population studies in Blue Zones seem to suggest that high whole carb and relatively low good fat diets are optimum for average longevity. It'd be good to actually know if such correlation is also tied to causality.
I agree there is limited information for the healthiest whole food-plant based diet. I am very optimistic, based on the information that we do have, that no added oils in the whole food-plant based diet is healthiest until we get evidence of head-to-head large randomized controlled trials which prove otherwise. I'd bet a lot that those trials will never happen.
Please be aware of potential bias in the blue zone research.
I read in an interview with Dr. Mark Hyman, Buettner stated: “In all honestly, Blue Zones did eat meat… But it was infrequent often as a condiment…. We made the decision to stay 100% plant-based within the Blue Zone family.” It's argued by some that it wasn't just a condiment, and Buettner is full of 5hit lol. I watched part of that interview and didn't get a genuine vibe from him (but I do like Mark Hyman a lot).
I fell for it when I heard about blue zones in "Forks Over Knives" documentary, but have since changed my mind about meat. Eating a high fat diet feels the most natural, healthy, and delicious so far in my experience. It's hard to argue with results and intuition - if I suddenly drop dead out of nowhere, at least it will be my own darn fault.
Good stuff, but we would like to know NOT consuming seed oil vs. consuming seed oil. That's the comparison everyone is mainly interested in...I'm assuming there's not enough data on that, but still, that's what is really needed.
Did you guys end up discussing the effects of seed oils on endothelial function? Great guest btw
Wouldn't endothelial function be captured in the overall risk though? Like, if seed oils negatively affected endothelial function to a great degree, wouldn't that manifest as an increased risk of a cardiovascular event?
it would interesting if you could lay out how processed carbs increase cardiac risk. is inflammation that accelerates plaque formation, the conversion of glucose and fructose to saturated fat. as someone who been wfpb for awhile this is something witch is often minimized or gleaned over. low carb proponents present sugar as the main cause for heart disease and obesity, it would be nice to have it put in context
Simple...High blood glucose = high insulin, insulin switches on the triglyceride synthesis. Bread has a higher glycemic index than sugar = high triglycerides. Studies did show a 4 fold risk of stroke/heartdisease in men with the highest level of triglycerides against the group with the lowest...
That`s the reason that in countries with a high to mostly bread consumption cause culture and poverty...the heartdisease/stroke death rate is sky high.
Afghanistan 10 fold (!) against france....300 per 100000 (france 31), same in Egypt with nearly 9 fold or Yemen...Sudan....~ 8 fold. The consumption of meat and legumes/vegetables is often pretty low cause cost of living. In Egypt bread is subsided and costs some pennies, the poorer eat a pound a day or more...
I'm glad you're trying to tackle these issues, but I was disappointed with the general acceptance of lumping LDL together. The different LDL types were basically explained, but then there was unnecessary resignation to simply using all LDL as a "bad" sign. It doesn't negate everything said, but it's still not something to gloss over.
Apparently whether it’s small dense or big and “fluffy” LDL, the outcome is pretty much the same. Small is easier to penetrate the artery wall but carries less cholesterol and big is harder but carries more cholesterol when it does.
Great video. But where’s the conclusion? :-) when I go to the market, what high-smoke point oil should I get? (For food we mainly get olive oil, but I need a frying oil)
How come there is no mention of the strength trial regarding the Omega 3 supplementation?
Why was Part 2 never posted? I'd be really interested to hear what was said.
hi Gil, do you have any videos explaining deeply the benefits of legumes? I'm interested on knowing if they are a food more for long term health than, for example, increasing muscle at an early age (I'm 21). They are now a staple of my diet, but I would like to know things like how much legumes are too much, for example. I've noticed that I cannot eat more than 150 g (raw legumes, before soaking and cooking) no matter what I do. Thanks!
Just eat normal amounts of legumes, maybe somewhat more (if you are Latino that's probably the case anyways).
Exercises is more important for retaining muscle and bone than the quantity of protein that you eat. The average male on a vegan diet should probably be getting 50-60g of protein a bit day, a bit more if you are an athlete involved in strength training. That's easy to do on a normal vegan diet.
If beans bother you, you can eat texturized vegetable protein or tofu. It's usually a little easier to digest.
Learn to appreciate farting as a sign of health
Maybe you need to massively increase the veggies you have with the beans ?
I am sure you have heard the claim that any oil consumption will damage endothelium cells and should be eliminated entirely from one's diet. I don't if this claim is supported by any study. I have been following you for some time and I really appreciate your approach to helping us all in this noisy environment. I would like you to show us whether this no-oil diet has any scientific backing, especially as regards damaging endothelium cells.
Could you do a video on coconut oil and cholesterol? I did not see one in your list.
I just don't know what/who to believe. I wish these people would have public debates.
I would say a balance between things fats like butter and fats like plant-based oils.
I tend to think a public debate would just create more confusion. Anyone who is serious about defending their side understand the other side just as well, and can, right or wrong, discredit their opponent in the debate by knowing how to respond. Debates these days usually just drive people further into their preferred corner
Did Dr. Gil ever post the later videos with Kevin Maki he talked about in this video? I'm interested in the balance of omega 3/omega 6 debates.
thx!
I will be curious to hear more if whether omega 3”s are superior for lowering inflammation.
Watch the previous video I think you will find the answer
Great interview
Great.
No mention of Omega 3s when he is comparing fats...? Glad you asked about it later in the video.
Really interesting this data on EPA especially, i have always wondered about the differences in ALA, EPA & DHA. This would probably also relate to the fact, that we convert more ALA to EPA than to DHA. That we need higher quantity of EPA.
Somehow it's hard to believe that bleached, heated, refined, deodorized, and highly processed motor lubricant is the healthiest thing for heart disease (talking about canola oil).
it can seem counterintuitive. that's why science is helpful, our common sense doesn't always pan out :)
(the lubricant thing is circumstantial. people used it for that purpose. doesn't tell us anything about the health value. most fats including butter and lard have been used as lubricants at different points)
@@NutritionMadeSimple It's not just intuition-it's underlying assumptions. 100 years ago people rarely got heart attacks despite seed oils being non-existent... And most isolated tribes also have low rates, up until we "modernize" their societies and they all start becoming ill... I see a consistent trend that modern disease is associated with modern foods so I think it makes more sense to return to ancestral ideas rather than trying to invent something to hack nature.
@@danytalksmusic important: always fact-check online claims (including mine). many comments express this idea that CVD was rare 100y ago. not sure where people are getting this. age-adjusted CVD mortality was even higher in 1900. rose even more up to 1950, then declined again, see e.g. www.jacc.org/doi/10.1016/j.jacc.2021.01.059
@@NutritionMadeSimple well thanks for sharing. maybe people are confusing relative and absolute numbers.
@@danytalksmusic ahh that could be!!
Hello and thank you for the info that you have provided! After changing my diet with the info on this channel I lowered my LDL-C from 250 to 130 in just a bit over 6 months! I have just a small problem, my HDL-c went below 40 also, is this normal? does anyone have any insight on how I could raise only HDL-c? (I am weight lifting, bmi under 25, and not smoking or drinking) Thanks!
What is your favorite meal?
@@freetrailer4poor I think I woukd go with the breakfast. Usually oats, one spoon of flaxseed, a mix of nuts(Brazilian, wallnuts and almonds), some fruit(usually banana, or a mix of berries) and a chocolate protein drink with almost no saturated fat.
Is smoke point of oils relevant for health? If I want to roast veggies should I avoid EVOO due to it’s low smoke point?
Are there any specific oils you’d reccommend for roasting veg, or would you say any unsaturated oil is ok?
EVOO doesn't have a low smoke point compared to other oils
Use avocado oil
I would like to know the differences in the food supply / diet from the 50s & 60s compared to the modern diet, and why young people without clothing on in the 60s were mostly all skinny in video footage (Woodstock, hippies dancing, 60s girls wearing skimpy clothing, etc.) compared to young people today that seem heavier.
My first thoughts are the amount of unhealthy ingredients in foods (artificial sweeteners, preservatives, unnatural ingredients, possible change in ratios of ingredients, etc.) plus the food manufacturers & suppliers changes they made to the food supply. Would be interesting to see what the differences are.
You are leaving out two huge influences.
#1... compared to 1955 through 1970, food is now EVERYWHERE....Every block has fast food....and/or Coffee (which is often loaded with calories). There is no comparison of the advertising assault that goes after every young person.
Back then no one felt the need to be constantly sipping or snacking round the clock. Food delivery to your door.
#2...back then, screen time was limited to TV on 3 networks...not computers, video gaming, and phones.
Kids and young people were out on the streets, either for sport or going to and from. Not stuck in a bedroom or couch.
Those two above items, even without poorer ingredients, would add on pound after pound.
Age 5 to 20, pound a year, and you have 15 pound fatter young people. ( 30 pound fatter adults), Weight shift in the entire population. .
@@delwoodkelp8590 yes, these are examples that I am referring to, but I am mainly referring to the nutrition aspect
@@R_Thomp I think a lot of it is about portion size. I went to a dietician seminar about how to eat if you are diabetic and they showed examples of how many carbs you should eat per meal and it was tiny. For mashed potatoes and rice and pasta it was 1/2 a cup. People are routinely eating 2-5x that amount. It's calories in, calories out and we are all eating way too many calories.
@@FleurPillager I agree, but I suspect the food itself may have changed as well
@@R_Thomp The actual portion sizes were shocking. Channels giving nutrition information should mention calories and portion control more often.
Super, super interesting. I learned that corn oil lowered LDL more than olive oil. What? I would have never though that.
It's refreshing to hear that yes canola oil (demonized in quite a few circles) is better for our cardiovascular health than all the other saturated fats.
Meat industry needed a scapegoat.
60 years of medical literature still stands strong
carnivores: surprised Pikachu face
Canola oil has negative omega 3, is pure onega 6, and in 99.99% of cases where its sold the product is ultra processed rather than simply slow cold pressed. Try reading some actual research or atleast watching more than 1 youtube video before you go and change your views on diet (or demonise people who have legitimate reason for concern)
LDL is not a proper marker for health, VLDl is more important as well as triglycerides and HDL. What you see more than not when LDL is not significantly lowered or even raises slightly, is that VLDL goes down, TGL goes down, HDL goes up. Obersvationals confirm this, serum tests confirm this, dozens of individuals monitoring their own blood work unequivocably confirm this.
@@ravecsucks6192 And what does the research say about canola oil?
What about the China Study and oils? Did the authors make a leap without proof on causality? I have avoided most oils yet my atherosclerosis got worse. BTW, I really appreciate the work you are doing with these videos. I appreciate that you are looking at real science and not just speculating on causes. This is very helpful.
Same here. No oil, atherosclerosis got worse. Plant based diet, lots of fruit and vegetables, whole grain. No dairy, oily fish twice a month. Disappointing.
Are u on a plant based diet? What fats do you consume? And do you consume junk food (desserts, processed carbs, soda, etc.)?
@@Patricia-lz2zo what’s your LDL/ApoB levels? Also do you consume a lot of nuts or fats from plants?
@@southern842 why
@@Patricia-lz2zo You need vitamin K2 so your calcium doesn't end up attaching itself to the walls of your arteries. K2 tells Calcium where calcium should go. K2 is found only in grass-fed animals and natto and pills. Fish aren't eating green grass.
Just one mortal man's opinion. I watched the entire video and am still unclear about the "eat this and don't eat that" conclusion. From watching other videos by Dr. Gil, and others, I conclude that my best strategy is to keep using extra-virgin olive oil in strict moderation, eat some walnuts, and eat mostly a whole food plant-based diet.
Or you can just do experiments a eat soybean oil for a few months instead of olive oil.
@@subliminalfalllenangel2108 Sorry, conducting a science experiment on myself would be very difficult because of time, lack of scientific experiment design knowledge, and cost. I'll stick with extra-virgin olive oil in moderation, and if pan frying I'll go with a light coating of canola because of the higher smoke point. I think believable (at least to my small brain) science knowledge has already done the heavy lifting so why reinvent the wheel?
I'd like you to do an interview on MCT oil (C8 and C10), which is mostly saturated fat but still is claimed (on the internet) to be beneficial somehow to heart health and even anti-inflammatory.
we actually discussed it, will try to release it at some point
@@NutritionMadeSimple Thank you very much!!!👍👍👍👍
@@NutritionMadeSimple Hi, I mentioned this previously in a comment but in case you missed it, I would be glad if you check some of these papers:
"Twenty-four-hour energy expenditure and urinary catecholamines of humans consuming low-to-moderate amounts of medium-chain triglycerides: a dose-response study in a human respiratory chamber"
"Covert manipulation of the ratio of medium- to long-chain triglycerides in isoenergetically dense diets: effect on food intake in ad libitum feeding men"
"Influence of medium-chain and long-chain triacylglycerols on the control of food intake in men"
"Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity"
"An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity"
I read the abstracts myself and their methodology seemed solid enough. However some all meta analysis that I have read conclude that coconut oil is detrimental for health. So I'm trying to make sense of all of this. My guess is that the main difference is that these studies that find it beneficial only examine small doses (and I think it's non-controversial to say that saturated fat can be good in small doses).
What about 3-MCDP and glycidol in fried foods or processed seed oils?
The travesty of social media and its preference for staunch bias and echochamber is evidenced by the fact that this channel only has a little over 200k subs. That tells us how divided and fixed our mindsets are.
Shouting over science 👎🏼
are there other videos? i cant find them
Hey gil can you do a video about white bread if it is really bad or not
I believe there was once a trial where morbidly obese people's health was improved by giving them white sliced because it displaced worse things.
I don't even bake wholewheat bread now because it's several hundred calories better supplied by veggies.
Thanks for this. Great information! I wondering what effect Omega 3 and Omega 6 oils have on someone like me with heart disease. From what the doc says here, it sounds like it has a favorable effect on heart events.
Not medical advice: avoid all poliunsaturated fats (seed oils), low consumption of monounsaturated, high consumption saturated fats. stay healthy
There is plenty of data to support the benefits of an omega 3:6 ratio that's at or below 1:5 for cardiovascular health, asthma, arthritis like diseases. I certainly have not seen data to the contrary which makes it likely safe to try regardless. This video compares saturated vs unsaturated and keeps referring to unsaturated as omega 6 and 9, kind of ignoring the larger point of the omega 3 to 6 balance ratio.
Check your diet, your avg omega 6 consumption, and use EPA/DHA omega 3 fish oil supplements to manage your ratio and see how that makes you feel. Discuss with doctor first regardless.
@@giorgiolosi this is terrible advice. Don't listen to this.
Thanks for the great video! I wondered if the palmitic acid from de novo lipogenesis has the same health effects as palmitic acid directly from foods (such as palm oil, cheese, meat).
Good question, but I would guess yes, since they are chemically identical.
Did you delete my last comment or is it YT being weird again? I wasn't trying to be rude or anything and I appreciate your work. I was just trying to get clarity on certain crticisms
we didnt, sometimes it gets held if it includes external links or profanity or smthng like that
@@NutritionMadeSimple Ya, so I tried sending it again, but it was blocked by the algorithm apparently. Really annoying. Anyways, would you be interested in responding if I sent the message through email? Thanks
yup feel free
@@NutritionMadeSimple Hey, I couldn't find your email or any email address affiliated with this channel
@@Ian-io3yt msg the Facebook page shown in the very end of the video
So my question is this. If LDL goes down when using unsaturated fat seed oils what happens to vldl, triglycerides, and hdl? We know that when you eat unsaturated fats vldl, triglycerides and hdl all improve. What happens to those markers when using unsaturated fats like seed oils or does those not matter anymore?
Where is part 2 Gil??!!!
Thanks Gil
My reservations are as your guest said, "compared to what". That is the studies he quotes are likely compared to general population (SAD diet) so I really do wonder if there is any relevance (in his conclusions) to the bulk of your listeners that eat a whole food diet.
note his conclusions are based on comparing specific nutrients to each other. e.g. unsaturated fats vs whole carbs. the available evidence also indicates these observed effects are not explained by a general "junky" diet, as these associations can survive adjustments for overall diet quality, fiber content, etc
that said, one could always hypothesize that these effects completely change in a specific diet setting. always a formal possibility. we may never find out with 100% certainty :(
@@NutritionMadeSimple Thanks Champ!
Gil, is it correct to say that unsaturated fats "lower" LDL? Or is it more accurate to say that they don't increase it as much as Saturated Fats?
they lower it, although "lowering" is always relative to some other food. compared to carbs for example, in general SFA raises it, PUFAs lower it. mechanism appear similar too, via LDLR
@@NutritionMadeSimpleen you say “compared to carbs”, are we talking about whole grains, beans?
@@JasonActualization that is all meaningless blather, we only care for health outcomes in humans. You guys are coping so hard right now…
Are there any large observational studies or RC studies that expound upon what Ornish and Esselstyn have found with cardiovascular health with a very low-fat diet in their small studies? We keep hearing that Mediterranean diet is the best diet and people in the Blue Zones can live to over 100, but as for heart health, how to reconcile that with the very low-fat diets of Esselstyn and Ornish?
His statements look compelling but being president of lipid association he may have conflict of interest in supporting PUFA.
Explain?
I don't see how all this processing just to make seed oils presentable and not rancid can be healthy. Surely the phospholipid Bilayer of cells is compromised by incorporating such fats.
Thank you for the video. I've watched quite a few now stating evidence that seed oils are better than satuated fat but I haven't seen any address the processing of the seed to oil. The extraction, sanitizing and deodorizing to make the oil shelf stable. Is that impact ever studied? Do the studies ever mention specifics of the seed oils used, pressed versus processed?
hi, we covered it (to the extent that we have studies looking at it) here: ua-cam.com/video/M8tzaXQH1G4/v-deo.html
He first describes how LDL cholesterol is an "imperfect" biomarker but then goes on to say that based on that imperfect biomarker PUFAs are better. It is really disappointing that that is the level of evidence accepted. Just because your local GP measures LDL cholesterol, doesn't mean we can't have more sophisticated trials that break it down to a more detailed level, such as apo-b, or the number of damaged LDL particles? What about triglyceride to HDL ratio?
yes this is a general problem in the literature bc it's taken a while for general practice to catch up to the evidence around ApoB. that said, we do know the effect of fats on ApoB reflects the effect on LDL-c, populationally. individual results may vary
Something that bothers me specially are the possible damaging effects of these oils when they are used to fry vs when they are consumed in a stew or in a salad. I think it would be a good idea to make that distinction.
The process of extreme heat and chemical treatment, bleaching, deodorisation, removing any possible rancid tastes, fucks these oils beyond recognition. What you do with it afterwards, cold or hot usage, wont matter much if at all.
@@ravecsucks6192 So they're bad for human health? That isn't what the human outcomes data shows.
@@ravecsucks6192 exactly, I don't see how all this processing can be healthy. Surely the phospholipid Bilayer of cells is compromised by incorporating such fats.
From switching from using this oil on my salad, I'm way less bloating. I make my own with olive oil and balsamic now, Italian herbs , garlic etc. It's hard for me to believe these oils cause no harm to cellular tissues
Cooking with oil on low heat, such as sauté' does not damage them, but frying oils at high temperatures causes the creation of carcinogenic chemicals to be released. Hence, deep fried foods are highly toxic.
You should cover seed oils and endrocrine disruption next. Seems to be a popular topic.
I'd be more concerned about the daily exposure to endocrine disruptors in everything from dryer sheets to carpeting to children's toys and pesticides than seed oils, which, depending on someone's cooking habits, may hardly ever get used.
We do have large scale evidence in the US. Look at the overall diet and overall health of the population over the past 50+ years... tells the whole story.
Tells that being obese isn't healthy but not much else.
If you draw conclusions from that hypothesis you should definitely watch more videos from this channel 👍🏼
@@JasonActualization Like the Okinawans that have the longest or one of the longest life expectancies on the planet?
"These healthy fats come from sources such as olive, flaxseed and canola oil - the latter of which is commonly used in Okinawan cooking."
@@JasonActualization The highest in LA is grape seed oil which with all the others have shown 0 rise in inflamation in randomized controlled trials and they also don't seem to raise blood LDL levels unlike saturated fat. The "oxidation claim" appears to be utter nonsense refuted by actual studies, there is nothing to back up the claim.
Thanks Gil! Great video as always. 😊 One topic that I recently learned about is soy and it's isoflavone content. As a vegan I eat a lot of soy and I've been wondering if I should be more concern about how much of it I eat. It would be great if you could make a topic about soy and it's possible impact on hormones.
He did that at some point, if you go to the channel and search “soy” among past videos you can find it. It doesn’t seem to be a big concern
@@doofus9575 Thanks! I should have looked there first
The problem of soy products is the source of the soy. The US grows predominantly GMO soybeans, which are banned from importing by the rest of the world, including Canada and Japan. That should make you think. If you live in the USA, you are mainly consuming GMO soybean products and oils. Soybean in raw form is toxic. It must be properly heated before human consumption. There are trade-offs of benefit vs. danger. For men, soy products pose a potential health problem due to the estrogen like compounds. Also the high Omega-6 content is undesirable for all people. But soybeans in its fermented form, provided essential unique nutrients that are highly beneficial to strong bones and long life.
@@wngimageanddesign9546 sources needed because those are pretty heavy claims, some of which Gil already tackled in a previous video, and you didn't cite anything
@@doofus9575 It's nonsense. Soy has zeto effect on testosterone. He's been reading science done by the beef checkoff board from 20 years ago lol.
'...recent human studies have found that soy foods had no effect on testosterone levels in men...' - NIH 2021
One thing is still keeping me busy. When seed oils are heated, aren't they easily converted to trans fats? At least more easily than when saturated fats are heated? ( same high temperature assumed of course)
we´ll make a whole video on oxidation etc. it's now become the new #1 question :)
@@JasonActualization if true that would actually be an argument against oxidation being a major concern since the outcomes of these oils are generally positive. a more pertinent concern is regarding specific uses (maybe repeated deep-frying) that may cross a threshold of harm so that the majority of consumption is beneficial but these specific contexts aren't. we´re looking for evidence on this
1st, we have to be logically consistent. if we dismiss western studies based on hypothesized confounders, we have to dismiss ecological evidence from indigenous tribes as much more confounded. 2nd, the factors listed (physical activity, tobacco, HEI) are routinely included in statistical models and the effect survives. lastly, if you look at balance of evidence, tests of particle oxidation have consistently flopped. both observational and interventional. ApoB = exact opposite. an overwhelming balance of evidence supporting it
choosing not to eat oil as a personal choice is completely ok. claiming harm unsupported by higher rungs of the evidence hierarchy is unnecessary
@@JasonActualization no worries. thanks for your interest and willingness to discuss
Ooooh. Of course! Gill Sans because Gil. Nice.
What about the omega 6 to omega 3 ratio? Is this metric really of any significance or is it just bulk omega 3 that matters ?
He said that discussion is forthcoming.
yup we'll make a whole video on it. we covered it
Does omega-6 come from vegetable oils? Should the consumption of vegetable oils be reduced?
At 10:53 he says EPA has to be taken at a decent dose, like 1.8g a day. This would mean for me taking 3 or 4 capsules of fish oil per day, while currently I'm only taking 1 capsule. Could you clarify this, Gil? How much EPA should we take per day for max health benefits? And what about DHA?
I would guess that it would also depend on your intake of ALA, because it’s possible to get a pretty good amount of EPA (but probably not enough DHA) by converting ALA. I suggest you check your levels, ideally a couple of times, to make sure the dosage is right for you, that’s what I did anyway.
Omega 3 and omega 6 fatty acids fight for the same rate limiting enzyme delta 6 desaturase, imagine it like a bus with a limited amount of seats and hundreds of passengers. The average western diet consumes omega 3 and 6 in a ratio of 1:10-1:30, while ideally you'd want to be as far below 1:5 as possible. With the AVG omega 6 consumption, and that likely includes you, the minute amount of omega 3 doesnt get a seat on the bus because the omega 6 already took all the seats.
Either reduce your omega 6 intake or raise your omega 3 in order to get to that ratio of 1:5
And when calculating your omega 3 and 6 intakes, ignore plant based omega 3(alpha liNOlenic acid) there is sufficient research to support that the conversion of ALA in the human body to usable omega 3(eicosapentaenoic and docosahexaenoic acid) is so poorly regulated that the net serum red blood cell levels are negative.
@@ravecsucks6192 I have tested my fatty acids multiple times, and the results seem to be consistent. For me, ALA to EPA conversion is almost adequate, but ALA to DHA is not.
@@CharlieFader define almost edequate, do you have numeric or percentage values? That certainly is interesting. Do you happen to know your omega 3 to 6 intake ratio as well as quantity? Both of these things also affect the conversion rate
I'm still not clear on what is the best oil to cook with and whether it makes any difference to cook with olive oil vs canola oil (which costs much less)
None. I just with water or vegetable broth (homemade).
Raw diet ftw 😂😂
Refined canola has higher temperature tolerance.
Please do a podcast with Peter Attia and Andrew Huberman, because essentially you all contradict eachother. Cheers
And yet I’ll continue to avoid eating them. The food science seems to change every few decades in some significant areas. This is partly because of funding by the very companies that produce our food.
My logic us: the safest course of action is to follow the science but on top of that to eat real food as much I can. And seed oils aren’t that.
I said it before and I'll say it again. The fact that Gil isn't the most trending, most popular and most highly rated nutrition channel blows my mind. I suppose that's what happens when you don't have clickbait titles and absolutist pronouncements on matters that aren't black and white, for which the general public so badly wants it to be.
I think it's not about seed oils and cholesterol levels, it's about high amount of consumed seed oils potentially leading to obesity/diabetes which in turn cause other things.
Does eating sunflower seeds everyday bad?
interesting.
anything in the pipeline about seed oils and an increased risk of cancer and dementia?
So, is Lower LDL associated with lower heart disease?
Jason, think about that for a second. let's assume for now that seed oils increase oxidation. yet risk is generally lower (as covered extensively in this video), what would that mean about the importance of oxidation?
the realization is that measured risk outranks the theoretical role of a molecular change
@@JasonActualization not convinced. the evidence is highly imperfect. balance of evidence seems to point to benefit in general. if the balance shifted so would my views. this would probably require outcome trials pointing to harm
Even 2 spoons of seed oils a day can still be part of a low fat diet. So depending on what you put along with it it could be a great addition to not starve the body of fat, or a disastrous overload.
I would rather eat peanuts or other kinds of seeds and nuts before I go down that path again.
Oil is not a health food. If youre gonna eat fat on a fat restricted diet..source it from a whole food
Is sunflower seed oil good or not?
The expert clearly said based on the bulk of the evidence with its limitations it points to polyunsaturated and monounsaturated fats replacing saturated fats personally I would tell you sunflower seeds are better than sunflower seed oil Whole Foods are better
@@JasonActualization Butter and coconut oil are both high in saturated fat. We have known for decades that diets high in saturated fat increase CVD risk. This is not a sound recommendation Jason.
@@ApexRevolution you've been brainwashed to think they're unhealthy