@@NutritionMadeSimple find this interesting because, my husband eats so healthy, like basically Mediterranean diet with olive oil only. And I don't. Before we were together he was super healthy. I stirfry and deep fry alot with - canola oil and soy bean oil. I smother things in kewpie mayo; I eat Karage and katsu ect. In fact the healthies thing I eat is nato. He's black and I'm Japanese and white. My diet was literally killing him. Is it possible that it's inflammatory for black ppl? His LDL and HDL are so high and mine are all in side of the normal.
Finally a doctor who has really made a profoundly rational study of the subject! I thank and congratulate you for the research, and especially, conclusions.
I appreciated your careful, balanced approach. You're the first person I've found on the subject who took a fair look at each perspective and came to a fair conclusion without condemning anyone. Thank you! 😊
I tell people that breathing is good for you, even essential for good health, but since I’m saying something positive about anything at all, they assume I’m being paid by big air
I'm a nutrition student and you're blowing my mind. Thank you for focusing on inflammation alone in this one. There is a lot of misinformation out there for sure!
There are like 20 studies there. What more do you want? If you you use massive samples then youll start whining its epidemiology. @@helderduarte213 its embarrassing. Just accept you're biased.
I have been into Immunology, immunotherapy and recent 7 years gerontology and metabolic therapy Research work in Asia. Total of 18 years. We are currently looking at the Japanese diet and the new "Green Zone" of the pool of southern China centenarians. Similarly with rice and grains that have "new" rice or "old" rice, seed oils production and expiry date do contribute to its oxidation and rancidity impact especially in tropical S E Asia. The shelf life after opening the bottle is crucial in terms of using the seed oils for clinical trials. All these trials will start with a fresh new bottle. Individual consumption at home for casual stir-frying or deep frying means the bottle of oil can last for a few months. Rancidity if mild cannot be easily detected by an average person especially so if they are senior or elderly (slightly impaired smell and taste). Dining out has also one risk of having adulterated seed oils that are not fit for consumption. Traditionally, the Japanese 1000 years ago did not use seed oils but mostly boiled their foods using soup based cooking methods. Thank you Gil 👍💓👏for your indepth research and awesome contents. Personally, moderation in consumption and buying and storing small bottles (not large) are my advice to those who stlll want to use seed oils. 🥰
That's an argument for storing them properly and not buying more than you can use within 4-6 months. If they are stored in a dark, cool place, the oxidation is much slower. Under refrigeration, you get almost double the shelf life, and some under refrigeration (like nut oils, sesame, and canola) can last 2-3 years.
My God...moderation is key? Since when?! Stop the presses! Tell the conservative "alternative facts" health nuts we've only just now discovered moderation! They've been living their lives thinking they're right about everything, I'm not sure how they're going to take this.
Europeans also traditionally have mostly boiled their food a long time ago. Usually a home, restaurant, or pub would have a pot perpetually on a fire and people would keep adding to it.
Stumbled on this video today and I'm so glad I did. Thank you for keeping the principles of science alive and for doing all of the work compiling these studies. I wish there was more of this out there
I'm also a nutrition student 3rd year, motivated to study by all of the misinformation out there. I have just discovered your channel, the algorithms are working their magic for sure. I'm so grateful for all of your work. Navigating through the literature is tough going for some, but you present it in such a way that is so easy to understand. I appreciate your graphics too. Honestly, thank you so much. You have gained yet another new subscriber.
Then u better know to be hyper skeptical of any video with a title like (the evidence no one shows). It's in a way saying i know better then everyone else. Strategies consperisy people use.
If you start with the disproving "misinformation" card you will be left surprised at the fact that nutritional science does not work in absolutes which you seem to try to find. Keep humble and realize mechanisms have multiple ways of functioning and context matters, otherwise you'll fall under nutritional dogmas which this industry needs less, not more of.
@@TudorIrimescu I was about to say the same thing. Why not strive to provide accurate information supported with solid peer-reviewed research rather than using an over-politicized term like that about others' inflammation..
@@faikerdogan2802 To be fair, it's not "what I know" that is being promoted, it's peer-reviewed data as well as multiple studies on each oil and acknowledging possible weaknesses like weight loss affecting the changes in inflammatory levels etc. I think he did a good job overall.
Gil, many thanks on your research as I have been spooked by the internet "doctors" that claim that this is a area of concern. Please keep on giving this information as it is important to living.
@@joecheffo5942 Correlation does not equal causation. Macular degeneration is often genetic and runs in families. Excessive exposure to UV rays can also cause it. Since most people consume seed oils most of their life, and some people develop macular degeneration and some don't, no one can definitely say that seed oils contribute to development. The only thing I've seen is a grant proposal arguing for a study in this area. I haven't seen any published conclusions, just a lot of speculations.
Very interesting and thorough video. Going through all these articles on the subject must have taken some time :) That someone goes through the actual research without prejudice is nice to see. Looking forward to watching more of your videos!
I always told people that gut issues has been researched decades ago and I knew the root cause is from conflict shocking stress, foods has nothing to do with it...if anything, the most dangerous foods to put in your mouth today is vegetables because of glyphosate, bill gates and his boys buying out the fields to grow more poison for our guts to get sick from this poison so we can than medicate with his prescription drugs..buy organic or preferably from farmers market
i recently found your channel (within the last few days) and thank the lord i did. there’s so much hype and misinformation on the internet in the diet and nutrition space. unfortunately most of my family is highly susceptible to bad information online and constantly falls for the newest fad or extreme diet. so i’m constantly hearing this stuff. i try to remain metered and reasonable in my approach to these things, but often lack the scientific background to rigorously look into any of this myself, and i’ll be fighting talking points derived from an aggressive influencer who has manipulated the information in a convincing and emotional way, and it’s a losing battle. your videos are helping me a lot!
He's one of the few sane ones on here who: 1. is a real practicing MD, 2 doesn't specialize in opinion pieces over science, 3. doesn't pick fights with people he doesn't agree with. 4. provides references for his work, 5. talks about clinical trials
I really appreciate that you read a number of studies then give us a breakdown of the findings and tell us what the preponderance of evidence shows. This really helps to clarify the picture. Thanks Dr Gill!
I love your honesty. Most of us simply want to manage our health. Getting clear unbiased information not influenced by current food fashion is sometimes hard.
agreed, this was very well organized, and it's good he mentioned the longer-term studies, since some arguments against seed oils have suggested 8-12 week trials are not sufficient for any effects to measurably manifest. i avoid seed oils as a precautionary method (and also because they have no flavor) because omega-6 was not consumed in high concentrations in our ancestral environments--though the end of the video argues it's plausible our bodies nevertheless have a mechanism to maintain homeostatis with respect to the concentrations of resulting metabolites.
Thank you for addressing seed oils and inflammation. It would be great if you’d continue in this vein. I’m particularly interested in the effects of seed oils regarding cholesterol and heart disease, and also their potential effects upon the development of dementia and Alzheimer’s.
@@Trazynn There is actually massive amounts of rechearch on this, and it all points to the direction that replacing saturated fats with omega 6 LA is always beneficial considering cardiovascular diseases.
@@Nobody-Nowhere I believe that the Sat fats -> PUFA substitution only tends to have a statistically significant positive effect on blood markers for people consuming >10% of their daily calories from saturated fats. If you are already eating them in moderation then replacing them with PUFA sources won't help or hurt you
At 24:16, you laugh at the risk the volunteers take when eating oil that is repeatedly heated, but just buy french fries at any fast food restaurant and you're getting the same stuff. Some go 2 weeks between oil changes.
I don't keep most oils out of my diet because of inflammatory issues, I keep them out because they are so costly in calories- being pure fat @ 9 calories a gram, I'd prefer to leave them out. But I'm not afraid of them- I might use a tsp of olive oil to cook my falafel in, or a small amount in a dressing. I prefer to get my fats from ground flax seeds, ground chia seeds, avocados, nuts and other seeds. But I never bought into all of the inflammatory rhetoric. Thanks for your video.
This is crazy. I’ve been avoiding soybean and canola oils for several years now. I do t even know where I heard the myth that they are inflammatory. Really frustrating but it has helped me to stop buying processed junk which is full of soybean and canola oil 🙂
Just cutting down the processed food is a good step in the right direction for overall health, since there's way more nonfood, unsafe garbage there, even if seed oil for harmless. Skittles are illegal in some countries due to the 2 yellow food colorings.
Well they aren’t going to be as good in junk food and they are probally GMO heavy pesticide if they are not non GMO or organic. Especially corn and soy in the US.
Understandable. I hate how much I understand from having an associates degree in Exercise Science and Nutrition. This is essential! People shouldn't have to get a degree's worth of understanding to accurately sift through and avoid the bullshit that companies sell in the grocery store! I see many arguments that try to link or show a correlation with the Obesity Epidemic with the rise in the use of vegetable and seed oils. I immediately counter that argument with the fact of the rise in snack foods and the culture around moving less and eating more. Just so happens many snack foods are made with seed oils. It's cheap for companies to mass produce these "foods" (I emphasis the quotes around "food" since they're energy dense and lack many vitamins and minerals and other nutrients) using oils, instead of animal fats, so yeah, of course there's a correlation with seed oil usage and increasing obesity. It's not the oils themselves though.
The amount of meticulous research you put into these videos is really incredible! As far as I know the most valuable channel on nutrition at the moment. Also love that you always take time to explain scientific processes, and how they should be interpreted. Your work is much appreciated! :-)
Im not convinced tests for inflammation are to be trusted. I was told by a doctor l had no inflammation markers,but my knees were burning with pain. Somethings amiss .
I agree. I invested in Biotech companies and had to read a lot of papers very fast and to evaluate it. But Gil really does a big effort to present the scientific data from different perspectives. So before anybody start to criticize Gil, he/she should ask him/herself, if he/she did the 1/10 of the work done here. I hadn't, so I a happy with the results. I wish that there would be so many studies out there about infectious transmission. I fear, in the next pandemia we don't know what to do exactly and what not like in the past 3 years.
Wow this must have taken alot of time, well done. I'm kind of dissapointed that so few studies specified whether the oil was refined or not, and that there wasnt many comparing seeds to refined seed oils. I think thats where the interesting part lies. I'm worried that most of the positive molecules you would find in these seeds are lost during the refining process, and removing them from their protective shell exposes them to oxidation. Really hope you are going to make all those other videos you mentioned. Oxidation, cancer, and heart disease (that one is definitely contentious). If you're not already knee deep in the research, Martin Grootveldt has some really interesting research on frying with PUFA rich oils.
I am a university college teacher in Australia and consistently seek out current evidence in a range of health areas to ensure I am relaying the best information I can to students. I found this thoroughly educational and loved how you managed to pre-empt my questions and have them all answered by the end. This definitely threw a few of MY beliefs out the window. Thank you for putting in all this work. I completely understand and appreciate the efforts you went through in order to make this video. You have a new subscriber. 🙂 Update: This is not to say I have thrown all of my own beliefs and knowledge out the window. I just appreciate opposing views and the literature that might back them. There is also evidence out there supporting the risks of vegetable oils, showing we can find papers that support both narratives. I personally will be steering clear of vegetable oils wherever possible.
You can also find data supporting smoking, that's why we have the heirarchy of evidence. The man made his video from the top of the heirarchy, to reply to that with "well I can cherry pick and reach a different conclusion for myself" ... can you seriously defend that behavior logically?
Exceptional summary on these trials-one caveat, one could also hypothesize that the inflammatory markers used are not specific enough to the target organ which is usually the endothelium to identify a response one way or the other. For instance, hsCRP comes predominantly from the liver in response to cytokines secreted by the target process so is an indirect measure (but an acute phase reactant). Inflammatory markers like CTACK, MCP, HGF, Eotaxin, FAS, FAS-Ligand, and IL-16 might be more appropriate as being more direct and sensitive. Still a great overview-thanks.
Yes, he’s a great researcher and presenter, but you have also given excellent evidence as to why I am more interested in feedback from practicing clinical doctors and patients. Research tends to limit material to predetermined outcomes as there is too much money at stake.
Thank the gods for your science first approach. I'm fed up of hearing self-proclaimed gurus of health pontificate about subjects they make up or repeat from other gurus. Your presentation is refreshing. Thank you.
I avoid oils because I consider them basically very high but empty calories. It’s 9 calories per gram which is more that twice the calories of a gram of carbs at 4 calories per gram. Also, when I was a student I worked in fast food restaurants and chain restaurants, and they reuse their oils many times until they are basically brown in color. They simply strain the burnt solids every night and re-heat them the next day. I presume the big food and snack food companies do the same thing with their vats of oil when they deep fry their products. With the oil oxidation taking place every time they reheat the oil, that can’t be healthy.
And after they have used and reused this rancid oil, what do they do with it? I read that someone comes to collect it and then it is used in chicken feed and pig feed.
Just wanted to pop in and say thanks for the videos you’ve made and are making. It can sometimes be hard to discern truth from fiction especially when many of us don’t have a background in a medical field. 10/10
IMO "seed oils" is simply a proxy for diet quality. If your diet ais high in seed oils it means you probably eat a lot of snack foods like chips, crackers, cookies and fast food. Not great if you are concerned with your health.
good point. also follow the money. large billion dollar industries pumping out processed foods and they all use seed oils because they are cheap and stable. Big red flag
Truly excellent summary, easy to understand and based on sensible and logical interpretation of the evidence. If only we had more channels and videos like this and less of the half-baked rubbish that infests our media these days! Please keep making this great content.
Thank you very much for the content. Could you please consider uploading a similar video on animal fats like lard, butter, etc.? What happens when someone cooks with these fats and keeps their corresponding calorie intake below the maximum advised level (10%), especially concerning inflammation or other long-term health issues? I have found papers on negative effects of those fats but they show high levels of consumption and, of course, there are other variables that make it confusing for someone without expertise. I would immensely appreciate your insights. Best wishes for you and the rest of the team.
I think it's a serious issue in the evidence base that very few studies were following the pattern of beginning their treatments by removing all "extracted" oils (i.e. not part of whole food sources) from the diet, and logging typical fat intake, cooking methodologies, frequency of eating out, etc, before the study. I am personally convinced wholly by the study which took its participants through a low-oil control diet first before putting them on the uncooked oil treatment. But on the topic of inflammation from e.g. cooked oils, surely we should do this as well! Cooking oils are essentially universal at this point, and deep fried food is everywhere as well. I highly doubt a capsule of deep-fried oil is going to make a significant difference in the inflammation levels of someone who was already eating KFC every evening for dinner. I have a love for `chilli oil' as made in Chinese cuisines. Despite my love for the taste, I have noticed that if I plop three tablespoons on some noodles and eat it for breakfast, it makes me feel absolutely awful for several hours. I cannot ignore the incredible complexity of chemistry in generally high-temperature, multi-ingredient situations. Surely many byproducts of all these tasty-making reactions are also at least mildly unhealthy. I recall seeing some time ago that potato, when deep-fried, is an unusually unhealthy food, particularly in comparison to itself when steamed or boiled, due to the formation of `advanced glycation end-products'. I assume my chilli oil has a decent bit of those as well!
OR, maybe your body can't handle digesting 300 calories worth of fat in one meal (or it could be chili). Many people have trouble digesting fats. You would have to do a strict controlled trial making the chili sauce with various fats, testing those in one trial and then doing a comparison trial of plain oils with no other ingredients. Anecdotes are not evidence of anything.
I'm wondering how these oils are being consumed.. with high heat or just put onto foods? Also what is their sugar and refined carb intake during those trails? I think nutrition is so complex and there are so many factors to look at
Could you make a video on inflammation in general? How much influence do we really have and how can people with inflammatory conditions lower their inflammation as effectivly as possible (in addition to drugs) ? There is so much confusion- bone broth /greens/ fish oil etc....
Second this. There definitely 'seems' to be a lot of evidence for yoga, meditation etc having an inflammatory lowering effect. Though it would be great to get a properly vetted breakdown of what's actually effective and what's not. If you've taught us anything; it can be quite complex to get the real truth without the proper understand.
There isn't really "so much confusion" regarding inflammation. There's a ton of studies showing different nutraceuticals and food components can lower inflammation
Thank you so much for reviewing all these studies! As a researcher, I would like to point out that the sample sizes in most of these studies were very small to make generalized recommendations to the entire population.
They may have been small, but they were also consistently repeated in different demographic groups. That's a more significant point that lends validity to the conclusion that seed oils are at worst benign to the majority of the population but can also be protective. It's only under extreme conditions, like repeated high heat frying which causes damage to the oils that we really have to be careful with use. So if you want some fried food, make it at home!
Perhaps the problem goes deeper than serum inflammatory markers. Here is an interesting viewpoint from the BMJ: "Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis"
@@davidb9670 I can't remember if it's that piece or another one from the same authors where the reference makes the exact opposite point they intend (and it says it in the TITLE of the paper! in other words, the title of the paper they cite is the negation of the sentence they cite it for)
Thanks for a great video. I'm always impressed with the quality of research from this channel and the skill in communicating to a general audience. This is the best channel on nutrition hands down. Wish there were more channels with this level of quality for other areas of health.
Excellent presentation. I appreciate how thorough your research is on this. Like many who are dealing with inflammation I'm making healthy choices and always learning. Keep on with your work, this is great!
All i know is when i stopped ingesting any oils my joints and general pains decreased. . amazing. Even the least amount of oil in plant milks exaccerbates my symptoms . Olive oil is in that list for me, most surprising . Trial and error. .individual needs. This talk is excellent. Thankyou for your work.
The good scientist's conclusion is uncritical of seed oils health value BUT my gut feeling says seed oils are unhealthy. Make out of that what you will.
FUTURE REQUEST: Please review the research on the effects of glyphosate ( RoundUp ) on our food supply and the prevalence of trace elements found in food products purchased.
'Understanding these principles is more important than the final answer'. There you have it in a nutshell. One of the reasons all of your videos are good.😁
It's interesting that most of the trials investigated are on subjects who already have metabolic disfunction. I suppose this applies to healthy people too I can't see why not. I have cognitive dissonance about welcoming a product as industrial as seed oils into my life I will admit, though the evidence is obviously compelling. Thanks for your hard work
You don't have to include it. I would even say there is better food you can eat instead (whole seeds). But if you have problems getting enough calories or it's in a (healthy) convenience product, you don't have to avoid it and it's a good option.
In the course of your research, did you find any data on Avocado Oil? This is often referred to as a high temperature oil, and given the nature of fats in Avocados, I am curious how the oil compares to these other types in terms of inflammation markers and Omega-3/6 balance.
I found your channel via Plant Chompers. Paying attention to your science, something some of my doctors don’t know about, has inspired me to change from a vegetarian diet that included coconut oil butter and cheese to a vegan diet. In only two months, my cholesterol has dropped by more than 100 points. I substituted potassium chloride as my table salt instead of sodium chloride. I quickly adjusted to the slightly metallic taste. My blood pressure, which has been inching up a bit is subsiding back to the green zone. I’m 63, post menopausal, and Feeling much more positive about my health. Thank you so much
@@mike651 Dose and way of administration matters. By that logic water would be really problematic too. In lot's of poisons, pesticides etc. Potassium Chloride is the table salt but with Potassium instead of Sodium. If you get lot's of it, you can die but as long as you get it frrom sprinkling to food for taste it is totally fine as long as you don't use any blood pressure medicines.
@@timsahkelebek5901 I edited my original comment. and appreciate the input. I just think we need to be careful getting in the mindset of "a lot is bad and a little is fine" about lab made substances. for example if it takes 10,000 iu of retinol to cause birth defects then 5000 iu must be perfectly fine is a dangerous mindset.
Even Paul Mason, a srong anti-inflamatory and low carb advocate has stated there is no evidence at all that seed oils are harmful. He's very gracious about his view knowing he has many friends and peers in the low carb community that are rabid and jumping up and down about their 'dangers.' But he has said over and over again, please show hard proof thank you.
Great explanatory video, as always. The effect of repeatedly deep-frying snack-foods in oil, up to 20 times, would help evaluate the (expectedly, deleterious) effect of street food, like in India, where the same oil is used through several cycles of cooking until it turns a deep, dark colour. Presume there's a lot of carbon precipitated out.
Would love a video on the effect on weight gain or loss due to the high energy density of fats (from oils especially) and how it can impact cardiovascular disease (blood pressure, ApoB, etc). Thank you for your cogent and easy to follow lectures.
That is the crux of the problem. People don't like to face the reality of calories in/calories out. It's too frustrating and difficult for many people who struggle with weight issues.
Years ago, one of my doctors suggested that I should gain some weight. I heard that olive oil was benficial to health, so I started to pour it on my food like syrup on pancakes. I did gain more weight than ever before, but all around my belly. I knew that wasn't healthy, so I stopped doing that and lost the belly.
@@someguy2135 You probably already know this, but what areas you gain weight mainly comes down to genetics (assuming your hormone levels are healthy) and not the types of food you eat.
@@someguy2135instead you should have started eating more protein rich foods like legumes, nuts and seeds and startet resistance and weight training. Muscles would grow you get the extra weight and maybe even looked better. Just saying
This seems really strange to me. Why is everyone claiming the completely opposite?! Is there other negative stuff instead of inflammation? What about the omega 3 to 6 ration in Blood cells? Mindblown 🤯
I think we must avoid hyper-focusing on which versus which. We are kinda getting to the level is Orthorexia. One of the strong observable changes we can see is that, human population and life expectancy drastically increased with the industrial revolution, the invention of synthetic fertiliser, pesticide, preservatives, food additives, etc. 😂
Thank you for this video. You found that in all of the studies that you examined it was concluded that the seed oils do not significantly increase the inflammation. This is the part where I think we should be a little bit more specific. What does it really mean when we say that the inflammation was not significantly increased in terms of numbers? If there was an increase in inflammation marker (unsignificant) what was it and how it compared across the board for different oil types? You are all about scientific evidence and yet using words like "not significant" gives an "unscientific" impression to some extent. Thanks.
"significant" refers to *statistical significance* (not the colloquial meaning which may suggest "large enough" or "important"). when we compare a metric across 2 populations there is almost always a difference but whether it is "real" and caused by the variable being studied is ascertained by statistics (e.g. p values) hbr.org/2016/02/a-refresher-on-statistical-significance
Amazing content, produced by hard work. Its a shame you dont get the recognition you deserve, your videos could help a lot of missguided and confused people.
Wow Gil, the amount of reading and researching you have done on this topic is very impressive. I wonder how long it took you to put this video together, thanks very much for your hard work!
It is pretty interesting that the flaxseed oil RCT meta-analysis found an overall decrease in IL-6. That was worth my time. People don't seem to accept that the spirit of science is the best _current_ understanding. A bit of humility is required.
A year and a half ago, I went keto (mostly, definitely low carb), cutting out all oils, except olive, avocado, and coconut, using a ton of saturated fats from bacon grease for most of my cooking. I've had great results with this change in my diet (losing 70 lbs in 6 months), but am now re-evaluating the long-term viability of staying heavily low carb and focusing on saturated fats. Sugary, heavily-processed junk foods are gone forever. However, due to the content of your videos, I'm altering other aspects of my diet. I think that I will continue to avoid the high-omega-6 oils as much as possible, but I'll be stop being scared of them. I think that I'll also start re-introducing some grains into my diet, too, and will go look to see if you've made a "Are Grains Really Bad for You" video. Great content! Much appreciated! I'm kind of curious. You've obviously put a lot of time/effort into videos like this. Do you ever publish any of your meta analyses of meta analyses?
@@RandomHuTaoSimp There are studies like that, and they show that higher Omega 6 LA blood levels correlated to lower inflammation levels. Omega 6 LA is anti inflammatory. And as every study out there shows that replacing saturated fats with omega 6 LA lowers your risk of cardiovascular disease, the reason it does so is most likely because its anti inflammatory. I recommend reading this study : "Omega-6 fatty acids do not promote low-grade inflammation" from University of Eastern Finland. As its exactly a long term study, based on blood levels of omega 6 LA.
@@RandomHuTaoSimp Also, i recommend trying to find studies about this omega 6 / omega 3 balance. Have you ever seen one? Its a myth, it has never proven in any way. No study about it exists.
So you lost a bunch of weight and had great results, and you now are thinking about changing what worked for you? How do you feel? Maybe you should listen to your body? It's all very complex, but I am big on listening to what my body is telling me.
@@RandomHuTaoSimp they also completely forego the issue with free radical formation in these mass chemically extracted and processed oils as result of lipid peroxidation
Before watching, my guess is that they contain omega-6 fatty acids, which the body uses to help with the inflammatory response, but assuming they are balanced with omega-3’s, the body, as long as it knows how to regulate its inflammation should be fine. Now, if they are rancid or hydrogenated, then that may be pro inflammatory, as I understand it. And regardless of that, what I understand is that the ratio of fatty acids you have in your diet does influence health outcomes, but considering that, I don’t think having some amount of vegetable or seed oils as part of a balanced diet is a problem.
I'm glad to hear that there is no reasonable concern for inflammation with Seed Oils. Do you think it's possible that there are other health factors where these oils can cause deleterious effects? There is a ubiquitous graph that, I've seen some youtubers cite, where it shows (American) obesity and Type-2-Diabetes since the 1970s, rise while calories among the population remain close to constant. The conjecture that they are making is that this is due to the seed oils that become more prevalently used within this time frame. A good example of this is a very popular video called: "The $100 Billion Dollar Ingredient making your Food Toxic" by the channel: What I've Learned.
That claim simply isn't correct. Overall calorie consumption in the US has increased since the 1970s, which adequately explains the increase in obesity. Oils provide a good part of those calories, yes, but the effect on obesity is still simply due to calories.
@@bojstojsa7574 So basically all the hype about seed oils being bad is bogus and people just have to accept the fact that if they want to be thinner they have to eat less? Makes sense to me.
@@jackmanleblanc2518 Yes, and don't follow doctors on youtube that tell people to eat meats and fats, like our ancestors have eaten for hundreds of thousands of years and on which our DNA evolved. It is obviously more logical to eat highly processed seed oils.
I think the problem is that every generation is looking to find out what is making them feel miserable or sick not realising it’s part of living and mostly getting older. “Everything in moderation” would seem to be the best guideline anyone can give you.
I am curious how many of these studies were done with heated oils, for up to at least 5 hours of heating, think in terms of a fryer that is on all day long, and even reused? Canola oil, blended oil, and peanut oil are the top oils used in restaurants. Restaurants will reuse oils until the oil is black.
63 years old went WFPB at 21. BMI 24.5 TC 139 LDL 73, TG 71 BP 120/80 Retired early, planning active future of ocean swimming cycling and growing my own food.
This was the conclusion my husband and I had come to as well. Interestingly, just typing in 'seed oils not bad' in YT search, and nearly every video shows people emphatically sharing how 'bad' they are. It gets tiring to see nutrition information parroted over and over, like memes which cause fear and confusion in the general public. Thanks for all the research and time it took to put this together. Will def. be sharing this video. ~ Tracy
@@ハク-q6e1j Not all oils are made like the commercial oils. Tribes and people have used oils for thousands of years. It’s about balance. If someone wants to use a little oil sometimes and it’s in accord with their health goals, then they should. Plenty of studies show that PUFA help reduce LDL and trigs. Eat what you want. But basing the diet on an evolutionary myth is little more than making choices that align with one’s beliefs and preferences. Everyone has to find their own way. But I firmly believe that our health is contingent on not only eating well, but living right. We are spiritual / energetic beings not just physical. Our thoughts, actions, ethics all produce consequences ~ for good or for ill. I shut my own heart off knowing this then rationalized it thru those empty false ideologies. The mind seeks to feel validated for its choices ~ and hates to be wrong. So, thanks for sharing. But just FYI, the bulk of what we’ve been taught about our history is taught by the victors. There’s been golden ages where humans were far more healthy and enlightened. We’ve been devolving, not evolving.
@@ハク-q6e1j And by the way, apparently you missed the video? He couldn't have done a better job showing all the RCT ~ the gold standard of research ~ does not support the popular belief that oils are pro-inflammatory.
Lifelong ingestion of ω-6 provide a large pool in which a short term variation of ω-3 : ω-6 ratio will have little to no effect due to the dilution effect. I predict that inflammatory markers will track well with tissue biopsies measuring the ω-3 : ω-6 ratio.
Is “not significant change” means there was some change in the inflammation markers but researchers used that sentence instead showing exactly the difference that it made.
my health, not to mention my mental health decreases due to the conflicting messages I get from all the differing dietary "guidelines". lol, having said that, I appreciate this channel. This guy should be invited by Joe Rogan on to his podcast to stir around Joe's brain cells as much as mine, because I know Rogan is not a fan of seed oils
Please answer me this. I have joint damage (x-ray diagnosed and visible) from some kind of arthritis, variously diagnosed as psoriatic and possibly Sjogren's or unknown. My inflammatory markers are well within the normal range. About 20-30 years ago I had a couple of years having high sed rates but that cleared up completely. As far as my blood work goes, I'm currently completely noninflammatory, yet I've had arthritic and other inflammatory problems for many years. How can someone have inflammatory problems with no abnormal markers? I've always been confused by this and no diagnosis can be pinpointed because of all blood work coming back within normal ranges. I've been tested for everything.
deaths from heart disease have fallen abruptly in the last ~70 years but there's still (much) work to be done stay tuned, we have a video dropping in the next few weeks addressing exactly this FAQ :)
*Sad Paul saladino noises* edit: what about the other stuff people say about PUFA? there is the claim that they raise oxLDL since PUFA is more succeptable to oxidation and when comsuming higher amounts of PUFA LDL is comprised of them. Also there is the claim (y'know, saladino is onto this) that if cell membranes are made out of PUFA they are more succeptable to damage. And the 3rd claim is, that PUFA themselves oxidize and become lipid peroxides which are toxic. Would love to see something about these things too, since i believe that you can debunk these claims very easily (i cant).
Is it me, or did every one of the trials merely have the participants add oil to their existing diet? If someone were consuming a standard American diet, I wouldn't expect a couple of tablespoons to make a meaningful difference since they're probably consuming four times that to begin with. My largest improvements were from removing oils not adding them.
several had wash-ins. and baseline markers would have to be high if the putative effect was already maxed out you saw improvements from removing oil itself? (or processed food?)
@@NutritionMadeSimple "you saw improvements from removing oil itself? (or processed food?)" My percentage body fat dropped from 18 to 11 percent, essential tremors went away, discomfort my an arthritic neck went away and Morton's Neuropathy in my feet went away and have remained that way for a few years. A1C below 5.0. Total cholesterol is up, but my HDL went from the mid 50s to around 100. I kept olive, coconut and olive oils, whole nuts and ditched the fruit, carbs and any additives beyond spices.
@@wisenber that makes sense. bear in mind it's perfectly possible to keep the weight down (with all its consequences incl. glucose metabolism) without the cholesterol rise. We have interviews scheduled with scientists who both research and eat low carb diets on these exact topics also perfectly possible to achieve it with or without seed oils but that's a non-issue as they're not necessary. congrats on the improvements!!
@@NutritionMadeSimple Thank you for that. I didn't really lose that much weight. I dropped about 14 lbs of fat, but I added about 12 lbs of muscle. Smaller pants but a bigger shirt. I'd had those essential tremors since my teens, and just a change of diet made them go away. The few times a year I stay, the tremors are back within two hours and take two days to go away again. The effects of food are fascinating.
I appreciate your information and effort, but for me it doesn't matter, I will not consume these oils simply because of the aggressive industrial chemical transformation they go through. My rule of thumb is not to consume ultra-processed foods, this is the safest bet.
Hello Dr. Gill, Congratualtions on another brilliant video! Is it possible to look at coconut milk, dessicated coconut, and tender coconut impact on health? I know you have explained the spike in Apob lipids from coconut oil. However, culturally in India, particularly the Southern states ex. Kerala has one of the highest consumption of coconut and its subsidiaries yet they have the highest life expectancy in the entire country compared those states that don't grow or eat coconut. I am simply unable to understand how? If you could explore this aspect it would be great. Thank you once again. 😊 🙏
There are many factors that influence life expectancy. Affluence, social status and health care being some of the most important. Also, there are time lags to consider. How long have people been eating this way, or that way, before they die. And for how long are they sick before they die? Health expectancy can be more important than life expectancy.
Do the people of Kerala tend to eat lots of coconut as coconut--in other words, lots of coconut "meat" (the pulp), and not just coconut oil? It's possible that the high fiber content of the coconut counteracts the effects of the saturated fat content of its oil when consumed together (whole).
In India and other neighbouring countries, all this precious information/analysis goes out of the window BECAUSE, all the popular cooking oil, available in the market are Blended with CHEAP Mineral oil. 😢
My biggest concern with the effects of oil on the body is its affect on endothelial cells in your arteries. Is this part of the inflammatory response? Or is it a whole different topic?
I would like to see a study on whether comments about seed oils are inflammatory. 😊
comment of the day
They can lead to pretty painful inflammation, it seems, but It would be great if the evidence based comments are the most infectious.
@@NutritionMadeSimple find this interesting because, my husband eats so healthy, like basically Mediterranean diet with olive oil only. And I don't. Before we were together he was super healthy. I stirfry and deep fry alot with - canola oil and soy bean oil. I smother things in kewpie mayo; I eat Karage and katsu ect. In fact the healthies thing I eat is nato. He's black and I'm Japanese and white. My diet was literally killing him. Is it possible that it's inflammatory for black ppl? His LDL and HDL are so high and mine are all in side of the normal.
😂😂
@@longlostcoder6322maybe not because he's black, but maybe something unique to him?
Finally a doctor who has really made a profoundly rational study of the subject! I thank and congratulate you for the research, and especially, conclusions.
I appreciated your careful, balanced approach. You're the first person I've found on the subject who took a fair look at each perspective and came to a fair conclusion without condemning anyone. Thank you! 😊
I tell people that breathing is good for you, even essential for good health, but since I’m saying something positive about anything at all, they assume I’m being paid by big air
But then too much air is bad for you (hyperventillation), according to eg. the Buteyko system.
Maybe that's just hot air 😂
How dare you air your grievances in this way. I’m getting inflamed.
You've inspired me.
Big Air is up to it again.
Thanks for filtering thru all this research, very enlightening! Love your "no opinion" attitude. No drama! Refreshing and clear.
You do like an entire lit review for each video, I’m in awe ❤️
I'm a nutrition student and you're blowing my mind. Thank you for focusing on inflammation alone in this one. There is a lot of misinformation out there for sure!
You should check the amount of persons used on those trials. Kind hard to come to conclusions with such a few sample on all of those studies.
There are like 20 studies there. What more do you want? If you you use massive samples then youll start whining its epidemiology. @@helderduarte213 its embarrassing. Just accept you're biased.
@@helderduarte213Meta analyses.
I have been into Immunology, immunotherapy and recent 7 years gerontology and metabolic therapy Research work in Asia. Total of 18 years. We are currently looking at the Japanese diet and the new "Green Zone" of the pool of southern China centenarians.
Similarly with rice and grains that have "new" rice or "old" rice, seed oils production and expiry date do contribute to its oxidation and rancidity impact especially in tropical S E Asia. The shelf life after opening the bottle is crucial in terms of using the seed oils for clinical trials. All these trials will start with a fresh new bottle. Individual consumption at home for casual stir-frying or deep frying means the bottle of oil can last for a few months. Rancidity if mild cannot be easily detected by an average person especially so if they are senior or elderly (slightly impaired smell and taste). Dining out has also one risk of having adulterated seed oils that are not fit for consumption.
Traditionally, the Japanese 1000 years ago did not use seed oils but mostly boiled their foods using soup based cooking methods.
Thank you Gil 👍💓👏for your indepth research and awesome contents.
Personally, moderation in consumption and buying and storing small bottles (not large) are my advice to those who stlll want to use seed oils. 🥰
That's an argument for storing them properly and not buying more than you can use within 4-6 months. If they are stored in a dark, cool place, the oxidation is much slower. Under refrigeration, you get almost double the shelf life, and some under refrigeration (like nut oils, sesame, and canola) can last 2-3 years.
My God...moderation is key? Since when?! Stop the presses! Tell the conservative "alternative facts" health nuts we've only just now discovered moderation!
They've been living their lives thinking they're right about everything, I'm not sure how they're going to take this.
My God... Moderation is key? SINCE WHEN?!
Europeans also traditionally have mostly boiled their food a long time ago. Usually a home, restaurant, or pub would have a pot perpetually on a fire and people would keep adding to it.
Stumbled on this video today and I'm so glad I did. Thank you for keeping the principles of science alive and for doing all of the work compiling these studies. I wish there was more of this out there
I'm also a nutrition student 3rd year, motivated to study by all of the misinformation out there. I have just discovered your channel, the algorithms are working their magic for sure. I'm so grateful for all of your work. Navigating through the literature is tough going for some, but you present it in such a way that is so easy to understand. I appreciate your graphics too. Honestly, thank you so much. You have gained yet another new subscriber.
Then u better know to be hyper skeptical of any video with a title like (the evidence no one shows). It's in a way saying i know better then everyone else. Strategies consperisy people use.
If you start with the disproving "misinformation" card you will be left surprised at the fact that nutritional science does not work in absolutes which you seem to try to find. Keep humble and realize mechanisms have multiple ways of functioning and context matters, otherwise you'll fall under nutritional dogmas which this industry needs less, not more of.
@@TudorIrimescu I was about to say the same thing. Why not strive to provide accurate information supported with solid peer-reviewed research rather than using an over-politicized term like that about others' inflammation..
@@faikerdogan2802 To be fair, it's not "what I know" that is being promoted, it's peer-reviewed data as well as multiple studies on each oil and acknowledging possible weaknesses like weight loss affecting the changes in inflammatory levels etc. I think he did a good job overall.
@@faikerdogan2802 It is not "a way saying i know better" AT ALL.
Gil, many thanks on your research as I have been spooked by the internet "doctors" that claim that this is a area of concern. Please keep on giving this information as it is important to living.
There seems to be a strong connection between vegetable oils and macular degeneration. That “spooks” me a lot.
@@joecheffo5942 Wow. I wonder if it might be a trigger for certain genes?
@@joecheffo5942 Correlation does not equal causation. Macular degeneration is often genetic and runs in families. Excessive exposure to UV rays can also cause it. Since most people consume seed oils most of their life, and some people develop macular degeneration and some don't, no one can definitely say that seed oils contribute to development. The only thing I've seen is a grant proposal arguing for a study in this area. I haven't seen any published conclusions, just a lot of speculations.
@@joecheffo5942and an even stronger connection between Nicolas Cage movies and drownings. Spooky!
@joecheffo5942 I know this is an old comment, but can you share the research about this? Eye disease is concern here
You are literally the best science channel I have found so far on YT!
Keep the insane work going!!!
Very interesting and thorough video. Going through all these articles on the subject must have taken some time :) That someone goes through the actual research without prejudice is nice to see. Looking forward to watching more of your videos!
this video was a couple years in the making... :)
@@NutritionMadeSimple Unbelievable
@@NutritionMadeSimple 😮
I always told people that gut issues has been researched decades ago and I knew the root cause is from conflict shocking stress, foods has nothing to do with it...if anything, the most dangerous foods to put in your mouth today is vegetables because of glyphosate, bill gates and his boys buying out the fields to grow more poison for our guts to get sick from this poison so we can than medicate with his prescription drugs..buy organic or preferably from farmers market
@@NutritionMadeSimple omg!! Your amazing!
i recently found your channel (within the last few days) and thank the lord i did. there’s so much hype and misinformation on the internet in the diet and nutrition space. unfortunately most of my family is highly susceptible to bad information online and constantly falls for the newest fad or extreme diet. so i’m constantly hearing this stuff. i try to remain metered and reasonable in my approach to these things, but often lack the scientific background to rigorously look into any of this myself, and i’ll be fighting talking points derived from an aggressive influencer who has manipulated the information in a convincing and emotional way, and it’s a losing battle. your videos are helping me a lot!
He's one of the few sane ones on here who: 1. is a real practicing MD, 2 doesn't specialize in opinion pieces over science, 3. doesn't pick fights with people he doesn't agree with. 4. provides references for his work, 5. talks about clinical trials
I really appreciate that you read a number of studies then give us a breakdown of the findings and tell us what the preponderance of evidence shows. This really helps to clarify the picture. Thanks Dr Gill!
I love your honesty. Most of us simply want to manage our health. Getting clear unbiased information not influenced by current food fashion is sometimes hard.
IKR. Remember when they told us to switch to margarine from butter?
Pharmacist with a masters in clinical nutrition here, you put out absolutely amazing content!
thank you sir!
What an underrated channel. Gil is solely evidence that ordinary people cannot digest good quality content. :)
I've definitely been following the anti-seed oil bandwagon. Thanks for putting this episode together and giving me perspective.
agreed, this was very well organized, and it's good he mentioned the longer-term studies, since some arguments against seed oils have suggested 8-12 week trials are not sufficient for any effects to measurably manifest. i avoid seed oils as a precautionary method (and also because they have no flavor) because omega-6 was not consumed in high concentrations in our ancestral environments--though the end of the video argues it's plausible our bodies nevertheless have a mechanism to maintain homeostatis with respect to the concentrations of resulting metabolites.
It’s a crime that some unscientific grifters get more views than your videos, incredibly thorough and well done.
Lol @ your username
Thank you for addressing seed oils and inflammation. It would be great if you’d continue in this vein. I’m particularly interested in the effects of seed oils regarding cholesterol and heart disease, and also their potential effects upon the development of dementia and Alzheimer’s.
100%. Came here to say this. Thank you.
There's very little research on this. Though some experts speculate that omega 6 fatty acids interact with cholesterol and oxidize it, which is bad.
@@Trazynn There is actually massive amounts of rechearch on this, and it all points to the direction that replacing saturated fats with omega 6 LA is always beneficial considering cardiovascular diseases.
@@Trazynn Isn't there a connection between oxidation and inflammation?
@@Nobody-Nowhere I believe that the Sat fats -> PUFA substitution only tends to have a statistically significant positive effect on blood markers for people consuming >10% of their daily calories from saturated fats. If you are already eating them in moderation then replacing them with PUFA sources won't help or hurt you
At 24:16, you laugh at the risk the volunteers take when eating oil that is repeatedly heated, but just buy french fries at any fast food restaurant and you're getting the same stuff. Some go 2 weeks between oil changes.
Your videos are getting better and better Gil. Well-structured and easy to understand. Thank you for making the content.
I don't keep most oils out of my diet because of inflammatory issues, I keep them out because they are so costly in calories- being pure fat @ 9 calories a gram, I'd prefer to leave them out. But I'm not afraid of them- I might use a tsp of olive oil to cook my falafel in, or a small amount in a dressing. I prefer to get my fats from ground flax seeds, ground chia seeds, avocados, nuts and other seeds. But I never bought into all of the inflammatory rhetoric. Thanks for your video.
Just decided to comment and like every single one of your videos that I watch. The effort you put into them is very much appreciated.
This is crazy. I’ve been avoiding soybean and canola oils for several years now. I do t even know where I heard the myth that they are inflammatory. Really frustrating but it has helped me to stop buying processed junk which is full of soybean and canola oil 🙂
Just cutting down the processed food is a good step in the right direction for overall health, since there's way more nonfood, unsafe garbage there, even if seed oil for harmless. Skittles are illegal in some countries due to the 2 yellow food colorings.
Joe Rogan was a big perpetuator
Well they aren’t going to be as good in junk food and they are probally GMO heavy pesticide if they are not non GMO or organic. Especially corn and soy in the US.
@@jbarber1016"GMO" is another topic like seed oils. GMOs are not by default harmful.
Understandable. I hate how much I understand from having an associates degree in Exercise Science and Nutrition. This is essential! People shouldn't have to get a degree's worth of understanding to accurately sift through and avoid the bullshit that companies sell in the grocery store!
I see many arguments that try to link or show a correlation with the Obesity Epidemic with the rise in the use of vegetable and seed oils. I immediately counter that argument with the fact of the rise in snack foods and the culture around moving less and eating more.
Just so happens many snack foods are made with seed oils. It's cheap for companies to mass produce these "foods" (I emphasis the quotes around "food" since they're energy dense and lack many vitamins and minerals and other nutrients) using oils, instead of animal fats, so yeah, of course there's a correlation with seed oil usage and increasing obesity. It's not the oils themselves though.
The amount of meticulous research you put into these videos is really incredible! As far as I know the most valuable channel on nutrition at the moment. Also love that you always take time to explain scientific processes, and how they should be interpreted. Your work is much appreciated! :-)
I read malicious instead of meticious and i was about tho write a trantrum hahahaha
Im not convinced tests for inflammation are to be trusted. I was told by a doctor l had no inflammation markers,but my knees were burning with pain. Somethings amiss .
I agree. I invested in Biotech companies and had to read a lot of papers very fast and to evaluate it. But Gil really does a big effort to present the scientific data from different perspectives.
So before anybody start to criticize Gil, he/she should ask him/herself, if he/she did the 1/10 of the work done here. I hadn't, so I a happy with the results.
I wish that there would be so many studies out there about infectious transmission. I fear, in the next pandemia we don't know what to do exactly and what not like in the past 3 years.
Wow this must have taken alot of time, well done. I'm kind of dissapointed that so few studies specified whether the oil was refined or not, and that there wasnt many comparing seeds to refined seed oils. I think thats where the interesting part lies. I'm worried that most of the positive molecules you would find in these seeds are lost during the refining process, and removing them from their protective shell exposes them to oxidation. Really hope you are going to make all those other videos you mentioned. Oxidation, cancer, and heart disease (that one is definitely contentious). If you're not already knee deep in the research, Martin Grootveldt has some really interesting research on frying with PUFA rich oils.
Great job Doctor. You are
worth your weight in gold!
A godsend for us fact seekers. Keep up the great work. Brian Z.
I am a university college teacher in Australia and consistently seek out current evidence in a range of health areas to ensure I am relaying the best information I can to students. I found this thoroughly educational and loved how you managed to pre-empt my questions and have them all answered by the end. This definitely threw a few of MY beliefs out the window. Thank you for putting in all this work. I completely understand and appreciate the efforts you went through in order to make this video. You have a new subscriber. 🙂
Update: This is not to say I have thrown all of my own beliefs and knowledge out the window. I just appreciate opposing views and the literature that might back them. There is also evidence out there supporting the risks of vegetable oils, showing we can find papers that support both narratives. I personally will be steering clear of vegetable oils wherever possible.
Is damage to mitochondria related only to inflamation -- or -- does rape seed relate to mitichondrial damage through means other than inflamation?
You can also find data supporting smoking, that's why we have the heirarchy of evidence.
The man made his video from the top of the heirarchy, to reply to that with "well I can cherry pick and reach a different conclusion for myself" ... can you seriously defend that behavior logically?
Not if it’s virgin, cold pressed.
While I can understand your "views" (opinion), scientific knowledge should not be based on opinions ;-))
@@StillTrustNo1Thank you. People are so lost and straight gullible. Dying for someone to think for them
Exceptional summary on these trials-one caveat, one could also hypothesize that the inflammatory markers used are not specific enough to the target organ which is usually the endothelium to identify a response one way or the other. For instance, hsCRP comes predominantly from the liver in response to cytokines secreted by the target process so is an indirect measure (but an acute phase reactant). Inflammatory markers like CTACK, MCP, HGF, Eotaxin, FAS, FAS-Ligand, and IL-16 might be more appropriate as being more direct and sensitive. Still a great overview-thanks.
Yes, he’s a great researcher and presenter, but you have also given excellent evidence as to why I am more interested in feedback from practicing clinical doctors and patients. Research tends to limit material to predetermined outcomes as there is too much money at stake.
Very interesting point! Great!
Isn't this connection between seed oils and inflammation a red herring? Should we not focus on impact of seed oils on heart health?
200%
yet this is the question everyone asks... so I guess it behooves us to answer it
Thank the gods for your science first approach. I'm fed up of hearing self-proclaimed gurus of health pontificate about subjects they make up or repeat from other gurus. Your presentation is refreshing. Thank you.
I avoid oils because I consider them basically very high but empty calories. It’s 9 calories per gram which is more that twice the calories of a gram of carbs at 4 calories per gram. Also, when I was a student I worked in fast food restaurants and chain restaurants, and they reuse their oils many times until they are basically brown in color. They simply strain the burnt solids every night and re-heat them the next day. I presume the big food and snack food companies do the same thing with their vats of oil when they deep fry their products. With the oil oxidation taking place every time they reheat the oil, that can’t be healthy.
Never thought about it from a manufacturering stand point
That is correct, not only restaurants but also food manufacturers use their oils untill they can't. It's disgusting.
Without forgetting the 3 MCPD’s in refined oils
And after they have used and reused this rancid oil, what do they do with it? I read that someone comes to collect it and then it is used in chicken feed and pig feed.
@@johanneshonka3527 I read that this rancid oil is then used in chicken feed and pig feed. And we, in turn, eat the chickens and the pigs.
Just wanted to pop in and say thanks for the videos you’ve made and are making. It can sometimes be hard to discern truth from fiction especially when many of us don’t have a background in a medical field. 10/10
IMO "seed oils" is simply a proxy for diet quality. If your diet ais high in seed oils it means you probably eat a lot of snack foods like chips, crackers, cookies and fast food. Not great if you are concerned with your health.
so true
You have not seen my combination of spaghetti olive oil and garlic 😁 I definitly exceed the 500kcal from oil in these days with any junk
good point. also follow the money. large billion dollar industries pumping out processed foods and they all use seed oils because they are cheap and stable. Big red flag
@@YaYippieYeah
LOL are you Italian or Greek? I’m sure if you don’t eat daily and it’s cold pressed your fine. And sounds good. 😉
Agree. I think culture also plays a role incl Indian, Italian and Greek. If fresh real/whole food used with the higher levels of oil can be healthy.
Your focus on evidence based science is a gift to humanity.
Truly excellent summary, easy to understand and based on sensible and logical interpretation of the evidence. If only we had more channels and videos like this and less of the half-baked rubbish that infests our media these days! Please keep making this great content.
Thank you very much for the content. Could you please consider uploading a similar video on animal fats like lard, butter, etc.? What happens when someone cooks with these fats and keeps their corresponding calorie intake below the maximum advised level (10%), especially concerning inflammation or other long-term health issues? I have found papers on negative effects of those fats but they show high levels of consumption and, of course, there are other variables that make it confusing for someone without expertise. I would immensely appreciate your insights. Best wishes for you and the rest of the team.
You would need a study on long term consumption, which would be hard to do.
@@Marr033No they do not.
I think it's a serious issue in the evidence base that very few studies were following the pattern of beginning their treatments by removing all "extracted" oils (i.e. not part of whole food sources) from the diet, and logging typical fat intake, cooking methodologies, frequency of eating out, etc, before the study. I am personally convinced wholly by the study which took its participants through a low-oil control diet first before putting them on the uncooked oil treatment. But on the topic of inflammation from e.g. cooked oils, surely we should do this as well! Cooking oils are essentially universal at this point, and deep fried food is everywhere as well. I highly doubt a capsule of deep-fried oil is going to make a significant difference in the inflammation levels of someone who was already eating KFC every evening for dinner.
I have a love for `chilli oil' as made in Chinese cuisines. Despite my love for the taste, I have noticed that if I plop three tablespoons on some noodles and eat it for breakfast, it makes me feel absolutely awful for several hours. I cannot ignore the incredible complexity of chemistry in generally high-temperature, multi-ingredient situations. Surely many byproducts of all these tasty-making reactions are also at least mildly unhealthy. I recall seeing some time ago that potato, when deep-fried, is an unusually unhealthy food, particularly in comparison to itself when steamed or boiled, due to the formation of `advanced glycation end-products'. I assume my chilli oil has a decent bit of those as well!
OR, maybe your body can't handle digesting 300 calories worth of fat in one meal (or it could be chili). Many people have trouble digesting fats. You would have to do a strict controlled trial making the chili sauce with various fats, testing those in one trial and then doing a comparison trial of plain oils with no other ingredients. Anecdotes are not evidence of anything.
I'm wondering how these oils are being consumed.. with high heat or just put onto foods? Also what is their sugar and refined carb intake during those trails? I think nutrition is so complex and there are so many factors to look at
The question is, how do these oils affect lipo proteins and cholesterol and heart disease
Also long term
I appreciate the unbiased, logical way you address these health/nutrition issues. Thanks!
Could you make a video on inflammation in general? How much influence do we really have and how can people with inflammatory conditions lower their inflammation as effectivly as possible (in addition to drugs) ? There is so much confusion- bone broth /greens/ fish oil etc....
I was just about to comment this.
Yes, excellent comment.
Second this. There definitely 'seems' to be a lot of evidence for yoga, meditation etc having an inflammatory lowering effect. Though it would be great to get a properly vetted breakdown of what's actually effective and what's not. If you've taught us anything; it can be quite complex to get the real truth without the proper understand.
@@Engrave.Danger Did you use a lot of cold pressed seed oils prior to cutting it?
There isn't really "so much confusion" regarding inflammation. There's a ton of studies showing different nutraceuticals and food components can lower inflammation
Thank you so much for reviewing all these studies! As a researcher, I would like to point out that the sample sizes in most of these studies were very small to make generalized recommendations to the entire population.
They may have been small, but they were also consistently repeated in different demographic groups. That's a more significant point that lends validity to the conclusion that seed oils are at worst benign to the majority of the population but can also be protective. It's only under extreme conditions, like repeated high heat frying which causes damage to the oils that we really have to be careful with use. So if you want some fried food, make it at home!
Perhaps the problem goes deeper than serum inflammatory markers. Here is an interesting viewpoint from the BMJ: "Omega-6 vegetable oils as a driver of coronary heart disease: the oxidized linoleic acid hypothesis"
iirc I´ve gone through that exact editorial. if you have the time, compare the claims to the sources given. some will blow your mind
@@davidb9670 I can't remember if it's that piece or another one from the same authors where the reference makes the exact opposite point they intend (and it says it in the TITLE of the paper! in other words, the title of the paper they cite is the negation of the sentence they cite it for)
Nicely done. As you said, if you don’t want to eat it don’t. That’s what’s great, we all have choices we can make for ourselves.
Thanks for a great video. I'm always impressed with the quality of research from this channel and the skill in communicating to a general audience. This is the best channel on nutrition hands down. Wish there were more channels with this level of quality for other areas of health.
Excellent presentation. I appreciate how thorough your research is on this. Like many who are dealing with inflammation I'm making healthy choices and always learning. Keep on with your work, this is great!
This is exactly how all health related content should be distributed.
Single best objective teacher in the world period. Thank you for the amazing work
Shut up
My favourite thing about this video is there is a 'coconut board'.
All i know is when i stopped ingesting any oils my joints and general pains decreased. . amazing.
Even the least amount of oil in plant milks exaccerbates my symptoms .
Olive oil is in that list for me, most surprising .
Trial and error. .individual needs.
This talk is excellent. Thankyou for your work.
The good scientist's conclusion is uncritical of seed oils health value BUT my gut feeling says seed oils are unhealthy. Make out of that what you will.
totally fine to leave them out as a personal choice
Thanks again,always great to get the clarification on these widely disputed subjects. Good to have someone doing the homework.
FUTURE REQUEST: Please review the research on the effects of glyphosate ( RoundUp ) on our food supply and the prevalence of trace elements found in food products purchased.
'Understanding these principles is more important than the final answer'. There you have it in a nutshell. One of the reasons all of your videos are good.😁
It's interesting that most of the trials investigated are on subjects who already have metabolic disfunction. I suppose this applies to healthy people too I can't see why not. I have cognitive dissonance about welcoming a product as industrial as seed oils into my life I will admit, though the evidence is obviously compelling. Thanks for your hard work
You don't have to include it.
I would even say there is better food you can eat instead (whole seeds).
But if you have problems getting enough calories or it's in a (healthy) convenience product, you don't have to avoid it and it's a good option.
Awesome as usual Gil! Wondering where Dr. Caldwel Esselstyn got his firm belief that we eliminate ALL oils from our diets.
Dr McDougall also.
In the course of your research, did you find any data on Avocado Oil? This is often referred to as a high temperature oil, and given the nature of fats in Avocados, I am curious how the oil compares to these other types in terms of inflammation markers and Omega-3/6 balance.
I’d like to know too. The avocado oil I have bought smokes pretty easy at medium heat, which it’s not supposed too.
I think from the video no oils appear inflammatory.
I found your channel via Plant Chompers. Paying attention to your science, something some of my doctors don’t know about, has inspired me to change from a vegetarian diet that included coconut oil butter and cheese to a vegan diet. In only two months, my cholesterol has dropped by more than 100 points. I substituted potassium chloride as my table salt instead of sodium chloride. I quickly adjusted to the slightly metallic taste. My blood pressure, which has been inching up a bit is subsiding back to the green zone. I’m 63, post menopausal, and Feeling much more positive about my health. Thank you so much
wow. powerful. that's a massive drop for a seemingly subtle tweak. thrilled to hear about the results!
that is so amazing to hear! based off personal experience I bet dropping the cheese alone would of reduced sodium enough to even see a difference!
@@mike651 Dose and way of administration matters. By that logic water would be really problematic too. In lot's of poisons, pesticides etc. Potassium Chloride is the table salt but with Potassium instead of Sodium. If you get lot's of it, you can die but as long as you get it frrom sprinkling to food for taste it is totally fine as long as you don't use any blood pressure medicines.
@@timsahkelebek5901 I edited my original comment. and appreciate the input. I just think we need to be careful getting in the mindset of "a lot is bad and a little is fine" about lab made substances. for example if it takes 10,000 iu of retinol to cause birth defects then 5000 iu must be perfectly fine is a dangerous mindset.
Cristina why are you worried about cholesterol it has nothing to do with heart disease ( it's natural)no matter what your silly doctor says
Instead of inflammatory markers, I'd like to see studies that test effects of these oils on cardio-vascular health.
hi, we covered that here: ruclips.net/video/_VwDZVbfrKo/видео.html
Even Paul Mason, a srong anti-inflamatory and low carb advocate has stated there is no evidence at all that seed oils are harmful. He's very gracious about his view knowing he has many friends and peers in the low carb community that are rabid and jumping up and down about their 'dangers.' But he has said over and over again, please show hard proof thank you.
Do you have a link? 😊
That would not necassrily mean he isn't anti -seed oil.
Great explanatory video, as always. The effect of repeatedly deep-frying snack-foods in oil, up to 20 times, would help evaluate the (expectedly, deleterious) effect of street food, like in India, where the same oil is used through several cycles of cooking until it turns a deep, dark colour. Presume there's a lot of carbon precipitated out.
I'd never eat anything deep fried from a restaurant or food vendor. Oil changes are expensive.
Burned fat is the worst fat you can eat
You are a genuine scientist!
Would love a video on the effect on weight gain or loss due to the high energy density of fats (from oils especially) and how it can impact cardiovascular disease (blood pressure, ApoB, etc). Thank you for your cogent and easy to follow lectures.
That is the crux of the problem. People don't like to face the reality of calories in/calories out. It's too frustrating and difficult for many people who struggle with weight issues.
Years ago, one of my doctors suggested that I should gain some weight. I heard that olive oil was benficial to health, so I started to pour it on my food like syrup on pancakes. I did gain more weight than ever before, but all around my belly. I knew that wasn't healthy, so I stopped doing that and lost the belly.
@@someguy2135 You probably already know this, but what areas you gain weight mainly comes down to genetics (assuming your hormone levels are healthy) and not the types of food you eat.
@@someguy2135 Did you have your cortisol levels tested when you had the belly fat? Wondering if it went up.
@@someguy2135instead you should have started eating more protein rich foods like legumes, nuts and seeds and startet resistance and weight training. Muscles would grow you get the extra weight and maybe even looked better. Just saying
This seems really strange to me. Why is everyone claiming the completely opposite?! Is there other negative stuff instead of inflammation? What about the omega 3 to 6 ration in Blood cells? Mindblown 🤯
I love how in-depth and as non-bias(as possible) you go. Earned my sub in one video
You must have put in so much work into this video! Incredible stuff! So grateful for creators like you ❤
I think we must avoid hyper-focusing on which versus which. We are kinda getting to the level is Orthorexia.
One of the strong observable changes we can see is that, human population and life expectancy drastically increased with the industrial revolution, the invention of synthetic fertiliser, pesticide, preservatives, food additives, etc. 😂
Thank you for making this. Really appreciate you keeping it objective and simply giving us the facts.
Thank you for this video. You found that in all of the studies that you examined it was concluded that the seed oils do not significantly increase the inflammation. This is the part where I think we should be a little bit more specific. What does it really mean when we say that the inflammation was not significantly increased in terms of numbers? If there was an increase in inflammation marker (unsignificant) what was it and how it compared across the board for different oil types? You are all about scientific evidence and yet using words like "not significant" gives an "unscientific" impression to some extent. Thanks.
"significant" refers to *statistical significance* (not the colloquial meaning which may suggest "large enough" or "important"). when we compare a metric across 2 populations there is almost always a difference but whether it is "real" and caused by the variable being studied is ascertained by statistics (e.g. p values)
hbr.org/2016/02/a-refresher-on-statistical-significance
Amazing content, produced by hard work. Its a shame you dont get the recognition you deserve, your videos could help a lot of missguided and confused people.
Wow Gil, the amount of reading and researching you have done on this topic is very impressive. I wonder how long it took you to put this video together, thanks very much for your hard work!
He said two years in a comment reply.
It is pretty interesting that the flaxseed oil RCT meta-analysis found an overall decrease in IL-6. That was worth my time. People don't seem to accept that the spirit of science is the best _current_ understanding. A bit of humility is required.
A year and a half ago, I went keto (mostly, definitely low carb), cutting out all oils, except olive, avocado, and coconut, using a ton of saturated fats from bacon grease for most of my cooking. I've had great results with this change in my diet (losing 70 lbs in 6 months), but am now re-evaluating the long-term viability of staying heavily low carb and focusing on saturated fats. Sugary, heavily-processed junk foods are gone forever. However, due to the content of your videos, I'm altering other aspects of my diet. I think that I will continue to avoid the high-omega-6 oils as much as possible, but I'll be stop being scared of them. I think that I'll also start re-introducing some grains into my diet, too, and will go look to see if you've made a "Are Grains Really Bad for You" video. Great content! Much appreciated!
I'm kind of curious. You've obviously put a lot of time/effort into videos like this. Do you ever publish any of your meta analyses of meta analyses?
@@RandomHuTaoSimp There are studies like that, and they show that higher Omega 6 LA blood levels correlated to lower inflammation levels. Omega 6 LA is anti inflammatory. And as every study out there shows that replacing saturated fats with omega 6 LA lowers your risk of cardiovascular disease, the reason it does so is most likely because its anti inflammatory. I recommend reading this study : "Omega-6 fatty acids do not promote low-grade inflammation" from University of Eastern Finland.
As its exactly a long term study, based on blood levels of omega 6 LA.
@@RandomHuTaoSimp Also, i recommend trying to find studies about this omega 6 / omega 3 balance. Have you ever seen one? Its a myth, it has never proven in any way. No study about it exists.
@@Nobody-Nowherehey lower inflammation because they suppress the immune system, inducing T cell death.
So you lost a bunch of weight and had great results, and you now are thinking about changing what worked for you?
How do you feel? Maybe you should listen to your body?
It's all very complex, but I am big on listening to what my body is telling me.
@@RandomHuTaoSimp they also completely forego the issue with free radical formation in these mass chemically extracted and processed oils as result of lipid peroxidation
Before watching, my guess is that they contain omega-6 fatty acids, which the body uses to help with the inflammatory response, but assuming they are balanced with omega-3’s, the body, as long as it knows how to regulate its inflammation should be fine. Now, if they are rancid or hydrogenated, then that may be pro inflammatory, as I understand it.
And regardless of that, what I understand is that the ratio of fatty acids you have in your diet does influence health outcomes, but considering that, I don’t think having some amount of vegetable or seed oils as part of a balanced diet is a problem.
I'm glad to hear that there is no reasonable concern for inflammation with Seed Oils. Do you think it's possible that there are other health factors where these oils can cause deleterious effects? There is a ubiquitous graph that, I've seen some youtubers cite, where it shows (American) obesity and Type-2-Diabetes since the 1970s, rise while calories among the population remain close to constant. The conjecture that they are making is that this is due to the seed oils that become more prevalently used within this time frame. A good example of this is a very popular video called: "The $100 Billion Dollar Ingredient making your Food Toxic" by the channel: What I've Learned.
Channel WIL is not a reliable source.
That claim simply isn't correct. Overall calorie consumption in the US has increased since the 1970s, which adequately explains the increase in obesity. Oils provide a good part of those calories, yes, but the effect on obesity is still simply due to calories.
@@bojstojsa7574 So basically all the hype about seed oils being bad is bogus and people just have to accept the fact that if they want to be thinner they have to eat less? Makes sense to me.
@@jackmanleblanc2518 Yes, and don't follow doctors on youtube that tell people to eat meats and fats, like our ancestors have eaten for hundreds of thousands of years and on which our DNA evolved. It is obviously more logical to eat highly processed seed oils.
@@jackmanleblanc2518 not necessarily they can convince the public anything
I think the problem is that every generation is looking to find out what is making them feel miserable or sick not realising it’s part of living and mostly getting older. “Everything in moderation” would seem to be the best guideline anyone can give you.
I am curious how many of these studies were done with heated oils, for up to at least 5 hours of heating, think in terms of a fryer that is on all day long, and even reused? Canola oil, blended oil, and peanut oil are the top oils used in restaurants. Restaurants will reuse oils until the oil is black.
If you had watched the entire video you would know that. I don't understand commenting on a video that you haven't fully watched.
Everyone here that agrees with this video please post how healthy you are. 😊
63 years old went WFPB at 21.
BMI 24.5 TC 139 LDL 73, TG 71 BP 120/80
Retired early, planning active future of ocean swimming cycling and growing my own food.
Are there other inflammation markers apart from crp? Could there still be inflammation with no elevated crp?.
They were shown
This is the best nutrition channel I have found yet. Good job!
So now that we know about inflammation, I'm wondering about the effects on immunity, especially in comparison with whole seeds and nuts.
As usual you wrapped all that information into something making sense with reliable sources. Thanks 😊
This was the conclusion my husband and I had come to as well. Interestingly, just typing in 'seed oils not bad' in YT search, and nearly every video shows people emphatically sharing how 'bad' they are. It gets tiring to see nutrition information parroted over and over, like memes which cause fear and confusion in the general public. Thanks for all the research and time it took to put this together. Will def. be sharing this video. ~ Tracy
@@ハク-q6e1j Not all oils are made like the commercial oils.
Tribes and people have used oils for thousands of years.
It’s about balance. If someone wants to use a little oil sometimes and it’s in accord with their health goals, then they should.
Plenty of studies show that PUFA help reduce LDL and trigs.
Eat what you want. But basing the diet on an evolutionary myth is little more than making choices that align with one’s beliefs and preferences.
Everyone has to find their own way. But I firmly believe that our health is contingent on not only eating well, but living right. We are spiritual / energetic beings not just physical. Our thoughts, actions, ethics all produce consequences ~ for good or for ill. I shut my own heart off knowing this then rationalized it thru those empty false ideologies. The mind seeks to feel validated for its choices ~ and hates to be wrong. So, thanks for sharing. But just FYI, the bulk of what we’ve been taught about our history is taught by the victors. There’s been golden ages where humans were far more healthy and enlightened. We’ve been devolving, not evolving.
@@ハク-q6e1j And by the way, apparently you missed the video? He couldn't have done a better job showing all the RCT ~ the gold standard of research ~ does not support the popular belief that oils are pro-inflammatory.
Lifelong ingestion of ω-6 provide a large pool in which a short term variation of
ω-3 : ω-6 ratio will have little to no effect due to the dilution effect.
I predict that inflammatory markers will track well with tissue biopsies measuring the ω-3 : ω-6 ratio.
you deserve a nobel for taking the time to read all these research and condensing them into this video!
I agree
Wtf
Is “not significant change” means there was some change in the inflammation markers but researchers used that sentence instead showing exactly the difference that it made.
Regarding food for a healthy young person most things work. But long term 30 to 60 years shows a different picture.
my health, not to mention my mental health decreases due to the conflicting messages I get from all the differing dietary "guidelines". lol, having said that, I appreciate this channel. This guy should be invited by Joe Rogan on to his podcast to stir around Joe's brain cells as much as mine, because I know Rogan is not a fan of seed oils
Please answer me this. I have joint damage (x-ray diagnosed and visible) from some kind of arthritis, variously diagnosed as psoriatic and possibly Sjogren's or unknown. My inflammatory markers are well within the normal range. About 20-30 years ago I had a couple of years having high sed rates but that cleared up completely. As far as my blood work goes, I'm currently completely noninflammatory, yet I've had arthritic and other inflammatory problems for many years. How can someone have inflammatory problems with no abnormal markers? I've always been confused by this and no diagnosis can be pinpointed because of all blood work coming back within normal ranges. I've been tested for everything.
This guy presents the most thorough and scientifically based nutrition advice I've seen. Thanks Dr. Carvalho!
So if thats the case then why do we have so much heart disease? We stopped frying in natural fat many decades ago.
deaths from heart disease have fallen abruptly in the last ~70 years but there's still (much) work to be done
stay tuned, we have a video dropping in the next few weeks addressing exactly this FAQ :)
*Sad Paul saladino noises*
edit: what about the other stuff people say about PUFA? there is the claim that they raise oxLDL since PUFA is more succeptable to oxidation and when comsuming higher amounts of PUFA LDL is comprised of them. Also there is the claim (y'know, saladino is onto this) that if cell membranes are made out of PUFA they are more succeptable to damage. And the 3rd claim is, that PUFA themselves oxidize and become lipid peroxides which are toxic. Would love to see something about these things too, since i believe that you can debunk these claims very easily (i cant).
Is it me, or did every one of the trials merely have the participants add oil to their existing diet?
If someone were consuming a standard American diet, I wouldn't expect a couple of tablespoons to make a meaningful difference since they're probably consuming four times that to begin with.
My largest improvements were from removing oils not adding them.
several had wash-ins. and baseline markers would have to be high if the putative effect was already maxed out
you saw improvements from removing oil itself? (or processed food?)
@@NutritionMadeSimple "you saw improvements from removing oil itself? (or processed food?)"
My percentage body fat dropped from 18 to 11 percent, essential tremors went away, discomfort my an arthritic neck went away and Morton's Neuropathy in my feet went away and have remained that way for a few years. A1C below 5.0. Total cholesterol is up, but my HDL went from the mid 50s to around 100.
I kept olive, coconut and olive oils, whole nuts and ditched the fruit, carbs and any additives beyond spices.
@@wisenber that makes sense. bear in mind it's perfectly possible to keep the weight down (with all its consequences incl. glucose metabolism) without the cholesterol rise. We have interviews scheduled with scientists who both research and eat low carb diets on these exact topics
also perfectly possible to achieve it with or without seed oils but that's a non-issue as they're not necessary.
congrats on the improvements!!
@@NutritionMadeSimple Thank you for that.
I didn't really lose that much weight. I dropped about 14 lbs of fat, but I added about 12 lbs of muscle. Smaller pants but a bigger shirt.
I'd had those essential tremors since my teens, and just a change of diet made them go away. The few times a year I stay, the tremors are back within two hours and take two days to go away again.
The effects of food are fascinating.
I appreciate your information and effort, but for me it doesn't matter, I will not consume these oils simply because of the aggressive industrial chemical transformation they go through. My rule of thumb is not to consume ultra-processed foods, this is the safest bet.
totally fine to leave them out as personal preference
Hello Dr. Gill,
Congratualtions on another brilliant video!
Is it possible to look at coconut milk, dessicated coconut, and tender coconut impact on health?
I know you have explained the spike in Apob lipids from coconut oil. However, culturally in India, particularly the Southern states
ex. Kerala has one of the highest consumption of coconut and its subsidiaries yet they have the highest life expectancy in the entire country compared those states that don't grow or eat coconut. I am simply unable to understand how?
If you could explore this aspect it would be great.
Thank you once again. 😊 🙏
Genetics and evolution probably explain a lot
Life expectancy is around 75 in kerala, it's just average
We don't care about 75s we need 90s even 100 duh
There are many factors that influence life expectancy. Affluence, social status and health care being some of the most important. Also, there are time lags to consider. How long have people been eating this way, or that way, before they die. And for how long are they sick before they die? Health expectancy can be more important than life expectancy.
World life expectancy rates based on diet are all bullshit. I'll bet most of India has not got access to vaccines and a+e healthcare
Do the people of Kerala tend to eat lots of coconut as coconut--in other words, lots of coconut "meat" (the pulp), and not just coconut oil? It's possible that the high fiber content of the coconut counteracts the effects of the saturated fat content of its oil when consumed together (whole).
In India and other neighbouring countries, all this precious information/analysis goes out of the window BECAUSE, all the popular cooking oil, available in the market are Blended with CHEAP Mineral oil. 😢
Thank you. There is a lot of inflammatory rhetoric around this issue, I’m happy to see some rational, evidence-based coverage of the subject.
My biggest concern with the effects of oil on the body is its affect on endothelial cells in your arteries.
Is this part of the inflammatory response? Or is it a whole different topic?