FATS That Kill You vs FATS That Save You | Dr. Robert Lustig
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- Опубликовано: 25 авг 2023
- Tune in to the Robert Lustig Podcast as we delve into the fascinating world of fats and their profound impact on our health! 🥑🧈
Join renowned neuroendocrinologist and author, Dr. Robert Lustig, as he takes us on an enlightening journey through the complex realm of dietary fats. In this eye-opening episode, we explore the different types of fats - from saturated and unsaturated fats to trans fats and everything in between. 🍔🥗
Get ready to unravel the truth about how various fats affect our bodies, from metabolism to cardiovascular health and beyond. Dr. Lustig dives deep into the science, sharing his expert insights on which fats to embrace and which to avoid for optimal well-being. 🩺💡
🔬 Discover the latest research on how saturated fats really impact our cholesterol levels and heart health.
🥑 Learn about the role of monounsaturated and polyunsaturated fats in supporting brain function and reducing inflammation.
❌ Understand why trans fats are universally recognized as harmful and the importance of avoiding them.
🍤 Get practical tips on making healthier fat choices in your daily diet, without sacrificing flavour or satisfaction.
Whether you're a nutrition enthusiast, health-conscious individual, or simply curious about the science behind fats, this video offers a wealth of valuable information that can empower you to make informed dietary choices.
Dr. Lustig's engaging storytelling and deep expertise make this episode a must-listen for anyone seeking clarity on the role of fats in our overall health. Don't miss out - hit that play button and embark on a journey to a better understanding of fats and their impact on our bodies! 🎧🤓
So many opinions, so little fact based education. Don't give up, Dr. Lustig. Many of us are listening to your lifetime of actual knowledge 🎉🎉
He's the most valuable source of information we have
My grandparents were from a village in Pakistan. They had buffalos , had their own butter , clarified butter and cooked meat in animal fats. They never had any health problems until they moved to live in the city and switched to ‘vegetable oil’ 30 yrs of veggies oil did a number on their health . Even now when I cook with clarified butter vs veg for some reason clarified is not havey and easy to digest but veg oil is not . I think too much processed oil is not meant to be consumed for too long
o be consumed at all
Yep, and that vegetable oil advertised as vegetable oil is actually seed oil. Disgusting stuff. Should be illegal.
Sure, it couldn’t have had anything to do with aging. 🙄
Besides being an N of 2, they stopped passive exercise due to city life.
Does this include olive oil??
My wife overheard the discussion of "cis" vs. "trans" and said, "Now with food, too?" She's a keeper!
😂
😂
😂😂
Haha. Lucky to have her
@@HandDeliveredVideos I didn’t get the joke. Let me in on the inside joke, will ‘ya? I like to think I’m pretty astute, but I can’t figure this one. Please explain.??Something to do with gender confusion?”She’s a keeper”. “why?”, I ask.56 likes has me wondering what I’ve missed, perhaps.I’m thinking out loud, what are the chances of my confusion being justified, & therefore the 56 people who laughed, really had no understanding of what they were laughing about, or am I just ignorant at having not understood the joke. I am waiting with bated breath for the answer, please?
Never heard someone explains fats like him, truly an expert
He didn't discuss SPM which is a better form of DHA/EPA as an anti-inflammatory
How do you recognize an expert unless you’re one?
@@stevencook4002 I'm a biomedical scientist. Dr. Lustig is the real deal.
@@mutantryeff 👍 Specialised Pro-resolving Mediators are getting a little more complicated. The Resolvins are made from EPA, the E series, and DHA, the D series. Protectins from DHA. Maresins I forget now! The Lipoxins are derived from the omega 6 Arachidonic acid. Interestingly all the SPM’s are ‘Trans fats’ actually Trans Bond unsaturated fatty acids, BUT the difference is their double bonds are conjugated ie very 2nd carbon rather than say DHA which has them every 3rd carbon ie omega 3, 6, 9, 12, 15 & 18. So the SPM’s are ‘good’ trans fatty acids. Dairy also contains conjugated trans fatty acids such as CLA. And this ‘Trans fat’ also appears to be good for health. Complicated!
@@stevencook4002I know right. But it gives you a place to start your research. I had no idea cooking in olive oil was bad for you. This is where I will start. Me and my wife both have problems with inflammation. Especially her.
I have stopped going out to eat bc it seems every restaurant uses canola oil.
Lots of canola oil!!
gailmanley3130: Plus lots of hidden salt & sugar.
@@orithfrankel2151 and ah the bread basket..all those years of thinking they were being generous so I dove in and got addicted.
Me too.
Same here. Panera bread is total trash
@@jm_1214 I was surprised when looking at items from an Amish bakery at the Farmers Market that everything contained canola oil. They must not have got the memo bc usually that are so pure in their ingredients.
Butter can smoke and burn at 350°F (177°C), but ghee can withstand heat up to 485°F (252°C).
ghee and olive oil can be used interchangeably in cooking, but it's important to note that ghee has a higher smoke point than olive oil, making it a better option for high-heat cooking methods like frying and sautéing.
He just explained why cooking with olive oil is bad
@@MoreChannelNoiseAnd yet Italians have been doing it for centuries and have high life expectancy.
He just explained the science why cooking with Olive Oil is unhealthy !!!
Beef tallow - 420 degrees
@@Mazzaaaaman
They using real olive oil
Both my parents died recently at 95 years old. They both avoided heart disease and cancer. They also both ate food fried in lard (white solid pig fat). They ate cakes made with lard. In fact lard was a major part of their diet. They also ate little meat as it was usually served up once a week (cost and tradition). Full fat milk was the norm as was butter. I know genetics is important but lard is easy to cook with, cheap and keeps for months in the fridge.
0
Lard is number one! I use it all the time.
But experiments on animals do show those fats clog arteries.and blood vessels and drains.my mother had heart attack and blockage in artery and it was cleared on vegan diet fruit veg pulses nuts olives healthy natural not processed food. Also watch fifty plus. She had stroke on carnivore diet all bloods now back healthy on plant diet. At least she shows evidence
@@harryviking6347lard is corrupted by the modern diet of pigs. Thats why I prefer beef tallow. Otherwise lard was perfect 100 years ago.
What kind of lard?
Thank you Dr Lustig for your relentless discussions as you have helped me turn my health around with eating natural foods and off processed foods. Diabetic 2 years ago at a 10.2 HbA1C to today 4.5 HbA1C. Walking 5 to 10 k daily and. Now feel great. Am almost 74. Thank you Sir so much.
What did you eat as whole food if you don't me asking? Am also type 2 from gestational diabetes and am 39
He's a rockstar of his field. I love his style.
Rob Lustig for US FDA chairman!
Hat off for Dr Lustig. Superb knowledge in his field, speaks well and makes it easy to understand.
Best explanation I’ve heard on the different fats we consume. Dr Lustig is always on top of his game!😊
This is wrong. BEEF also has omega-3. Meat from ruminant animals has omega-3. Think about it. If Omega-3 is so vital AND we can ONLY get it from marine animals, how the hell did humanity survive for MILLIONS OF YEARS before learning how to fish??
Obviously, we have been able to get our omega-3 from animals WITHIN OUR ECOSYSTEM (which is the land; not the water).
Really? I found him lacking in the details so far as types of fats as we see them in foods and oils. Like seed oils were not gone into in any depth or length by names (Peanut vs Corn, vs Canola)???. #7 shows butter on foods and in fry pan, yet he never mentions butter by name. And I thought butter was a dairy fat with less harmful fats than others? Yet his descriptions while these buttery pictures are being shown is devastating. So this is not top of any game, but it's a good start for doing your own research I guess.
A phenomenal explanation doctor.
@@shnydtayne there were always fish in rivers etc and they were easier to catch than mammoths and mountain lions…
@@rockrecordreport7136it's not butter what you saw ,it vas margarine. You...and if you want explanation in depth he has a book METABOLICAL . He lectures at high end universities,he is very knowledgeable. He cannot explain you all about oils in 11 minutes. You...
While typing a comment, herein I wasn’t allowed to type the words”whole” & “foods” next to each other, w/o an automatic change to Whole Foods. !!! This just shows You Tube catering to the financial might of the Big Food Industry, today!
I type wholefood and wholefoods without problems here on RUclips. I wonder if your device has something to do with this very suspicious "autocorrect"?
I am now typing whole foods & the autocorrect didn’t prevent me from doing so. I swear that I must have tried the same thing, at least ten times, before I gave up, when I originally commented. Based upon learning that you, & now I, can print out what I couldn’t previously do, I stand corrected as to my accusation of RUclips doing something unethical. Now that I have apologized, I have to sound like an idiot by standing firm, having direct experience, in my claim that RUclips does conduct censorship of politically sensitive health policies.I almost forgot to thank you,Pynn, for replying, & thanks to Dr. Lustig for another informative health & nutrition podcast.😊
Yes. For sure. Instagram is the same
@@howardstewart2549 I'm sure RUclips uses automatic deletion of stuff.
See: 'Fats That Heal, Fats That Kill' by Udo Erasmus. He has been writing about oils like this for 30+ years.
Makes things clear and digestible.
Excellent talk with one oversight. He doesn’t list the sources of each of these 7 types of fat. Both to know what to consume and what to avoid. He assumes people already know which fats fall into each category when a lot of people don’t know
But was the last cut of pic of butter when he said about trans fat ????😱I love butter
@@Adventure2305 butter is not a trans fat and is perfectly healthy, unlike toxic margarine
@@Adventure2305that was margarine, not butter. He couldnt have meant Butter because it doesnt have trans fats. But yeah, it wasnt all that clear and might have confused quite a few people
Dr. Lustig is fantastic! Thank you for this!
Avoid industrialised seed oils at all costs!
Organic butter, ✅
beef fat ✅
Duck fat✅
cold pressed coconut oil ✅
E V Olive oil ✔️
Macadamia nuts✅
Hazel nuts✅
Dr R L talked
I listen.
The most informative gentleman in the field 👏👌
Dr Lustig thank you - great explanations - you are a walking encyclopaedia on this stuff!
Perfect explanation … thank you !
A little common sense and moderation in our eating habits can make for a long, healthy life. No need to get obsessive about it.
How much is moderation?
@@Kitiwake If you don’t know, you probably don’t know what common sense is either. We don’t need so called experts to tell us how to live, eat, etc.
I'm going to be obsessive about not eating seed oils and trans fats. Hope its not to late to remedy a lifetime of vegans.
Are you saying that dietary advice isn't extremely helpful?
I'm sorry I disagree with you. In today's world commercials are basically pushing poison. Some people might need guidance on what's healthy and what's not.
Thank-you for that excellent video on fats. You distilled the information into something I can actually understand and use when I go grocery shopping.
This is the best video lecture I have ever heard about fats. Thank you so much for sharing this knowledge with us.
He’s amazing. Love his work.
Thank you very much for the info. Been at this for about a year keto-ish keep finding I’m stalling.
Thank you! Very Beneficial ‘cooking’ guide. What to use for what!
Thankyou very informative .
Another great video from Dr. Lustig, one of my favorite health explainers.
I wonder if he could give us an overview on the 8 different ways of categorising fats?
1) By saturation
2) By chain length
3) By essentiality
4) By the Number of double bonds
5) By Position of unsaturation
6) By source
7) By Biological function
8) By combinations of the 7 previous ones
When we understand this, we get a lot of clarity as different people use different frameworks.
@tonyosime9380
Seems to me like the contents of a good book. But a little too much for a video. More like 20 videos!
Looks like a research paper which needs to be written than a video on RUclips on guidelines for a healthy life
I appreciate this video a lot, however the music on the background is extremely disturbing. I only want his comments.
I didn't even hear music. Means you were paying attention. Quiz is in 1 week
excellent thank you.
This is the best single video on nutrition EVER. And he's doing it without reading from a script.
Check out his other lectures. I found him in the early 2000s. He's the absolute best.
Thank you.
Clear concise information
Rare gift
TY
There are 7 classes of fats in our diets
1) Omega 3s - most important of the 7. GREAT. We don't get enough. ALA which converts to EPA and DHA. Best get if from wild caught fish.
2) Monounsaturated. Oleic acid. GOOD. Olive oil is good source, but don't heat it, don't fry with it. Eat it fresh at room temps.
3) Polyunsaturated (PUFAs). Loads of it in processed foods. AVOID.
4) Saturated fat. From dairy is a POSITIVE. From meats is NEUTRAL. Not bad for you as once thought.
5) MCTs. Medium chain triglycerides. Coconut oil a common source. Can lead to increased fat in your liver if consumed with sat. fats.
6) Omega 6s. Found in seed oils. Pro-inflammatory=bad. Have taken over our diet. AVOID.
7) Trans-fats. Poisonous. Turns up in the deep fryer. NEVER EAT.
Then what to eat with when cooking in the pan if not olive oil?
@@dylanowens7902 coconut oil for heating/baking/frying things, and ghee is a good one too (better than regular butter)
@@LordPinky455 Any type of saturated fat is the best for frying.
Omega 3 and 6 are both polyunsaturated acids, so I don't I know why polyunsaturated are listed separately.
Excellent presentation
Nina Teicholz does a terrific job of explaining the origins of trans fats like Crisco and margarine. They are essentially machine oils that someone figured out how to make taste acceptable. They are anything BUT acceptable and yet their consumption seems to be consistently high. We need something like the anti-smoking campaign to educate people about these dangerous fats.
Dang it! So no more Little Debbie snacks????
@@bench-clearingbrawl7737 → Only if you crave "Palm and Soybean Oils with TBHQ and Citric Acid to Protect Flavor". But you have to ask yourself one question: Why would you need a chemical to "protect flavor"? From google: "Tert-butylhydroquinone (tBHQ) has been commonly used as a synthetic food antioxidant to prevent oils and fats from oxidative deterioration and rancidity due to its potent anti-lipid peroxidation activity.". Again, is this fat so bad that it needs all that chemical help to not go rancid? Seriously!!!
Yes. True
@@bench-clearingbrawl7737I have them up years ago. I walk through the supermarket looking for something without poison oil and I leave with only a grass fed filet mignon. I'm not even a big steak eater but..
excellent video..
Dr. Lustig is an international treasure.
WOW that was great information.
cant find a fresh fish shop round me in uk and now there are findings of plastic ingested by the fish ,and add to that the price of fish is not affordable for many...
Good tinned sardines
Canned sardines are affordable, nutritious and delicious.
You can take algae oil capsules if you want to avoid eating fish.
It's a nightmare trying to find edible food. I've begun extended periods of fasting.
@@cynthiabrown9596my uncle ate them daily. Lived to 95 as lucid as any 40 year old
Dr Lustig didn't hold back when criticising vegans lol, I love his sharp humour. As a follower of majority plant-based diet (I eat wild-caught deep sea fish like salmon very rarely), I can see his points. I've cut down all seed oils and be very careful on coconut oil (just like he said, depending on what other things I eat).
it's not very professional though and as far as I can tell factually inaccurate. Vegans who want to consume all three Omega 3 fatty acids can do see easily through the widely available algal oils. The science is also not a consensus in this respect. The Physicians Committee for Responsible Medicine states
"Plant-derived omega-3s come in the form of alpha-linolenic acid (ALA)-which is the only essential omega-3 fatty acid. Our bodies cannot synthesize it, so we must consume ALA through our diets. The body naturally converts ALA into longer chain omega-3 fatty acids, docosahexaenoic acid (DHA)-which is important for brain health-and eicosapentaenoic acid (EPA).
Fish contain both DHA and EPA. But that doesn’t mean that those following plant-based diets are deficient in these longer chain omega-3s. In fact, women following vegan diets actually had significantly more long-chain omega-3 fats in their blood, compared with fish-eaters, meat-eaters, and ovo-lacto vegetarians, according to findings from the European Prospective Investigation into Cancer and Nutrition (EPIC) Study. Despite zero intake of long-chain omega-3s (EPA and DHA) and lower intake of the plant-derived ALA, vegan participants converted robust amounts of shorter-chain fatty acids into these long-chain fatty acids, compared to fish eaters."
Doc Lustig, you are a straight shooter if there ever was one which is a rare breed indeed when it comes to the medical profession.
As a gesture of appreciation for your generosity in sharing this information, whenever I am able (Facebook, public transit, at work, family gatherings), by your generous example, I will inform others just like you have done for me.
But If they ask too many questions I cannot answer immediately, I will direct them towards you and any books you may have written, I'll just tell them I read a few and all of those books were excellent.
I wrote down every word (I am serious, I did), Googled a few things too. For the sake of further clarity.
I even ate a can of wild caught sardines while I watched it (I had to put it on pause while I looked for the can in the cupboard). Haven't had any wild caught fish in at least a couple weeks, usually Cod, the sardines I've had for at least a year but it doesn't expire until 2025 so it's all good.
Brunswick wild caught brand in spring water, delicious. No bones whatsoever, almost tasted like cold, cooked chicken tenders.
Actually, you need the bones in sardines AND the skin. That’s where you get the calcium from.
Thanks for joining my memory. I like sardines. I was wondering where I was going to get the omega-3s. But they have to be caught from the wild.
❤❤😮😮 thanks for your ideas and lessons learned 🌷🌷🌷 greetings from Roermond in the Netherlands 🌷🌷🌷
Thanks for all the great info.. what then is a good oil for frying and has a high smoke point pls? Thx
Fish (wild , not farmed) once a week for omega 3's that are needed for mental health , and no processed food to avoid seed oils (omega 6's) that cause chronic inflammation...gottit.
And avoid fried foods in omega 6 oils.
It ist far Not so easy 😂😂😂 there are other Experts for real 😂😂😂
I eat wild salmon 3× a week plus supplement with D3, K2 and Omega 3 wild Salmon oil capsules,
Of course along with whole foods, fermented foods, intermittent fasting, eliminated processed carbs and sugar, never felt better, my only regret is not starting this way of eating sooner, but it's never too late to start.
Wrong. Just eat algae. Like the fish do.
8:22 coconut oil
9:00 seed oils pro inflammatory
I can never remember if I want to focus on omega 3 or 6 but now I will remember The Power of Three!
Thanks Rob...you're the best!
I just subscribed because you can pronounce those unpronunceable words so well and fast,you gotta be knowledgeable; just kiding, but it really looks like you know what you are talking about;
Question: do the canned sardines, i love them, do they still keep those omega-3s, the same as when they were new?
Great job, just want I wanted to know.
so what should we eat?
Great information. You (Dr. Lustig) have changed my mind on many of these things. But, as usual, after your videos, I ask myself: how do I implement this?
In this case, eating more fish is difficult on a practical (and financial) level, and also begs the question about what is the mercury risk trade-off?
Do fish oil supplements reliably contain Omega-3's, or are they cheating with farm-raised fish oils?
I think the last image of something melting in the pan is meant to be margarine
Looked like butter but not stated. This video was low on details like what foods have what, or which seed oils are bad, corn, canola, peanut, or etc.????
@@rockrecordreport7136 all seed oils are bad
@@rockrecordreport7136The thing in the skillet could be--🤮
If you get rid of animals you get rid of animal farts too. Great for the climate change says AOC.
More of those big $5 words! 😮I have a $2 vocabulary however. 😢
Dear Dr. Lustig,
Thank you so much for your helpful information.
But have I misunderstood?
It seems butter is poison; but dairy fat is good?
Thank you for elucidating!
Love Lustig!!!
You do not mention taking algae oil as opposed to fish oil? It appears that would be appropriate for those on a plant based diet. Comment please.
I did some research on the kitchen.....l found that olive oil in a cast iron skillet.....l found that olive oil at 110°F does a nice job for cooking. Thank you!
How do you cook pork or chicken at 110°F?
You need an internal temp of at least 160°F to neutralize any pathogen in chicken, or pork. 145°F for beef.
What about Salmonella poisoning?
What?
You will barely warm it.
I use olive oil in my cast iron pan, and have my stove set to its lowest heat setting. it takes a little longer to cook some things but its worth it.
Apparently farmed salmon feed has fish like anchovies ground up and added to the fish meal. Harvard Chan School shows levels of 3 omega fats in farmed salmon.
He is the best.
Dr Lustig, I am very pleased that you show how fish get their Omega 3 - from algae. However, please be aware that vegans get their Omega 3 directly from algae supplements. These supplements are easy to get and it makes a lot more sense to buy such supplements rather than going through the fish supplement route. So non-vegans can also do this and avoid the massive fish-oil supplement industry.
Thanks for sounding out these fat types for those of us that don't speak Latin. I knew wild caught Salmon was better and now I understand a bit better as to why. Thanks for your efforts.
With all the scare around omega-6 fatty acids online, it was good to hear a solid explanation why we need to be careful about them, but also that, if I understand Lustvig right, we don't need to be scared of them either. I've looked at our family's consumption and I think it's already fairly low, and there's one or two things we can probably eliminate to bring it down further.
There is another type of omega 6 called gamma linoleic acid, which wasn't mentioned, but is actually anti inflammatory. Although he said linoleic acid is pro inflammatory, it can also be anti inflammatory, when consumed in the right ratio. It's our ratio of omega 6 to omega 3 that is the problem, but I don't think omega 6 fatty acids are primarily bad.
Read Matt Blackburn’s CLF Protocol for a damning portrayal of omega3supplements. Then take a look at the promising new discovery of lipid Special Pro-Resolution Mediated proteins, that have been found to be produced in the tissues surrounding an injury site, on the body, from arachadonic acid & omega 3 fatty acids, & this lipid mediator is a metabolite that targets immune cells(the G-Agonist)to return the acute inflammatory response(which is a healthy response to pathogens)to homeostasis. This prevents chronic inflammation(an unhealthy response)from developing. Other beneficial effects include tissue repair & growth.Two totally different perspectives that need to be evaluated for their veracity.
Olive oil used for frying is dangerous due to its tfa creation. Is that the conclusion? Only use olive oil if and only if it is served at room Ty?
in 2018 a cardiologist told my cousin to switch to margarine to conter his type II diabetes, and to not eat any eggs, he died 57 in 2022. Now I know, and I have not the same cardiologist.
So sorry for your cousin! Sincere condolences!
Margarine is one molecule from plastic. Eat butter, ghee(Indian clarified butter) real olive oil, lard (free range) stay away from sugar, processed foods, alcohol. Of course, everything in moderation.
@@t.h.1784 → "Everything in moderation"? Even vegetable oils and trans fats? The "all things in moderation" is very very bad advice.
Yes, I agree ! What I meant was moderation even in good, real food and good fats.
I didn’t say moderation in vegetable cooking oils neither or seed oils , neither food junk , neither wheat or grains, neither sugar. Check out Dr. William Davis and his book: The Super Gut, he’s a cardiologist who specializes in gut biome.
@@t.h.1784 yes, that's what I do, and i feel absolutely amazing.
my cardiologist died of Heart attack 🤦♂️
7:58 Clarification of the difference between a fatty acid and a triglyceride would be of interest.
Please enlighten us on mustard seed oil.We in north India are using it for generations but recently I read that Erucic acid in mustard oil causes myocarditis.That is why it is banned in US
I've started to regularly eat wild fish and hoping to see benefits from omega
The thing is, if you go to your grocery store or even the so-called "healthy" grocery stores like Sprouts and Whole Foods, the vast majority of their salmon is farmed. Don't believe me, read the label or ask. You have to go out of your way to get wild caught from most grocery store chains and you can't just assume because if they aren't advertising where the fish came from, 100% of the time it is farmed. The only way I get wild caught fish is to either order it online from a fishery or I find it in the frozen fish section in a grocery store. That's where I find mine from all of these places, the frozen fish section. Never can get it fresh in the deli, all of it is farmed. And like beef, there is a difference between farmed and wild caught. Beef cattle are fed corn-based feed whereas grass-fed are fed grass. Huge difference in the quality of fats too.
This is a great point and what is missing in nearly all of the health advice you see when it is stated 'eat salmon' or 'eat chicken'. It's almost impossible to get hold of real wild salmon in supermarkets and by my calcs in the US 1 in 4,000 chicken meals is factory farmed meat (1 in 400 in the UK). Surely no health expert worth their salt is going to recommend eating factory farmed animals and all the chemicals, GM feed, antibiotics or whatever else goes into the meat? Also, if grass fed beef was just fed on grass it would be classified as organic, if it's not classified as organic there is something else going into the cow than just grass. Organic beef is a tiny fraction of the beef consumed.
correction that should have read 2999 in 3000 and 399 in 400
Actually Whole Foods indicates where the wild caught salmon is from, if I am not mistaken.
Everything you stated is absolutely correct, but you omitted one fact. Grass fed means that the cattle were allowed to eat GMO green (90% of Americans crops are GMO) whereas grass finished means the cattle never ate any grain, only grass. Grass finished is the best beef by far!
@@OwenP111yes. They won't label it farmed even if it is because they then people would avoid it.
You can get omega 3 DHA EPA from ruminants that convert plant DHA. Grass fed ruminant is better.
Extra virgin olive oil has a smoking point of over 400 degrees, more than hot enough for frying. Cheaper olive oils will smoke significantly earlier
this was great - wish you had gone further into what we can eat to balance the good and bad fats. I eat fish and veggies and animal protein once in a while and stay away from seed oils. never knew about the olive oil with high heat being bad - I'm going to stop that right away - I wonder which oil I can use for cooking with a high heat point. Maybe avocado?
You can use canola oil which has 63% monounsaturated fats along with 10% of omega-3s and high heat point. I have been using this for >30 yrs. Also, you can use peanut oil which has 60% monounsaturated oil
thanks!@@bscsmscs1578
Get the lard in ya....
You can cook with olive oil with no problems, as long as you don’t burn it. It is very resistant to oxidation even when heated. Canola oil is inflammatory.
Basically, anything processed by big agri is bad for you, anything not processed and natural is good for you; farm salmon, oils etc bad. Natural salmon, oils good. That simple.
If you go to a modified paleo diet, which I invented btw in 1980, you should be extremely healthy. I need to now call it the "neandertal diet" which is proven that they were the healthiest animals/humans that ever lived.
Omega 3 from vegetables Omega 3s
0:58 you can get them from vegetables
1:00 so vegans can get one kind of Omega-3
1:06 there are three they can get one kind
1:08 you can get one called alpha linolenic
1:11 acid or ala and ala is good I'm not
1:14 saying it's bad it's a good thing it is
1:16 anti-inflammatory
1:18 and so it actually affords
1:20 cardiovascular protection and that is
1:22 good
1:23 however the other two
1:26 Omega-3s one is called EPA or
1:30 icosopentainoic acid which is necessary
1:32 for neural transmission
1:34 and the third one is called DHA doco
1:37 hexainoic acid
1:39 was necessary for neuronal structure
1:42 membrane stability those only come from
8:15 lots of people are excited about
8:17 medium chain triglycerides because
8:19 they're relatively high in coconut oil
8:21 and coconut oil is on every paleo and
8:25 every vegan you know menu as being a
8:29 primary uh you know fat to cook in
8:33 and there may be some value to that but
8:35 the problem is that when your liver is
8:38 presented with both saturated fat and
8:40 medium chain triglycerides you're
8:42 basically overwhelming your
8:44 mitochondria's ability to oxidize and so
8:47 you can end up laying down more liver
8:49 fat and that can be a problem too so
8:51 medium chain triglycerides are sort of a
8:53 good news bad news deal depending on
8:55 what else you're eating
8:57 number six
9:00 omega-6 fatty acids now omega-6 fatty
9:03 acids are what are found in seed oils
9:06 so soybean oil Etc
Vegans get EPA and DHA from the algae oil!!! Tons of supplements have this and without the toxins fish accumulate like Mercury.
1) Omega-3 may increase heart attack rates in people who haven't have a problem yet. See the fish oil paradox. Also, 3 grams a day maximizes benefits and Omega-3 yields oxidized triglycerides and also makes triglycerides that are more easily glycosylated and can cause arterial scarring. 2-4 grams a day is a must but don't think 10 or 20 is better. Very few people get 3 grams though.
2) Monounsaturated: Two thumbs up all around. By the way, butter and beef suit are about 30% oleic. Oleic can trans-ify from heat (and commercial pork lard has a lot of trans Oleic) but it smokes before this due to impurities.
3) Polyunsaturated fatty acids that aren't Omeg-3 are almost entirely Omega-6, linoleic acid. It is pro-inflammatory (which is necessary in moderation) and it ALSO forms more easily oxidized and glycosylated triglycerides that can cause arterial lesions, the instigating factor in CHD. Main issue here is that almost all polyunsaturated fat in the diet is Omega-6 linoleic. Plausibly other trace PUFAs may be in the diet and may be OK for you or have unique benefits.
4) Saturated fat. OK on this.
5) MCTs are mostly saturate, and some PUFA and MUFA, but they are all one of the three basic types with regard to double bonds.
6) Omega-6 are the main form of Polyunsaturated fat in the diet.
7) There are short chain saturated fatty acids that are good for gut health. They are made from fiber by the gut biome.
So is it ok to eat coconut oil in a meal ,without any other fats, and then a meal with othr fats (ie olive oil) after a few hours?
No mention of avocado oil, or did I miss something?
It's a good choice for cooking because of its high smoke point.
The error in the video is to display butter as trans fat, it is not, and clarified butter or ghee is the best fat for cooking, because it supports slightly higher temperatures without breaking down. (olive oil is second best IF temperature is well under control)
The video did not display butter as a trans fat (which it s not). It displayed margarine, which is a trans fat.
@@alangeorgebarstow Thank you I did not think about that, I agree : margarine is evil.
@@AlexandreLollini Indeed. Margarine, seed oils and soy-based 'meat' are all Frankenstein food substitutes.
@@alangeorgebarstow Since I started eating grass fed meat, eggs, butter, cheese, olive oil, fish and reduced bread, pasta, etc. I lost weight and my memory started to work, my mood improved and my face in the miror looks better each week. On the side I also add nuts, mushrooms, fruits. The harmful are seed oils, juices, ethanol, sugar, flour. The biggest surprise is COGNITION : wow that is better than gold.
@@AlexandreLollini I eat a similar diet to you, except that I have dropped ALL carbs (no bread, pasta, rice, potatoes etc) and no sugar or processed foods. I have discovered all the same benefits and improvements as you. The only problem that I have is trying to persuade others that it would be good for them. Most are still brainwashed into believing that fat is bad and sugar is good! I'm lucky to live in Sweden where all meat is grass-fed. It is exceptionally delicious, as is the fish. Best wishes to you for your continued improvement in health and other benefits.👍🏻
So a few more examples of the harmful foodstuffs containing 6 and 7 would be really helpful, that's the advice we are after if you're correct
6: everything in the supermarket.
7: everything in the supermarket.
@gertebert
Not everything!
I buy olive oil, butter, and Turkish youghurt at the supermarket.
But they have a lot of industrialy prepared food and "vegetable" oils, for sure.
Dr Lustig mentioned all good fats. Just avoid everything else. Too much of that to mention, of course.
@@larsnystrom6698 I agree. But there are, depending heavily in which country you live, far better choices. My wife makes yoghurt from fresh cowsmilk from cattle that grazes on very old pasture. We buy fermented butter from france and import olive oil from Greece. But I understand that not everybody is in that position.
We try to avoid supermarkets as much as we can.
6:07 was the info I was looking for on saturated fat. And you're saying butter is healthier than beef, bacon, or coconut oil. Can you recommend grass fed butter vs regular, vs ghee?
Thank you for sharing this information. I am a vegetarian Can I get DHA and EPA from algae oil capsules for inflammation ?
Brilliant, but the imagery doesn’t match the subject matter. Why have potato pancakes frying in likely vegetable oil when Dr. Lustig is discussing omega 3?
This was a very concise explanation of what we all should know about fats.
What I do is use extra virgin olive oil for sallad dressings and butter for everything else.
And I supplement with omeha-3 fro fish oil and krill, since I don't eat much fish now when farmed salmons has destroyed that for me.
Those omega-6 vegetables oils,... I never eat them.
I eat wild caught canned red salmon, from Alaska, several times a week. It's not cheap, over $7 for a 15oz can, but at least it is guaranteed wild caught, not farmed. One problem I have read and heard about omega 3 supplements is that a lot of them are oxidized/rancid by the time you take them.
I have inherited heart disease by genetics. I was on statins that were causing me to become type 2 diabetic and not lowering my LDL's by very much. I dumped the statins, and now take only fish oil, canned mackerel-loaded with fish oil-room temp extra virgin olive oil,crushed garlic and CoQ10. My latest blood test was perfect. Blood sugar-optimal, blood chlosterol levels-optimal. My stress test was good as well.
@@lloydhlavac6807 What brand of wild-caught Alaskan red salmon do you buy?
@@almaburns6562 I used to buy Royal Red brand in my local grocery store chain, Publix, but they switched to Double "Q" brand, so now I get that. For a while I got Bumble Bee's brand in Walmart, but that was actually more expensive. All are wild caught Alaskan red sockeye salmon..
Showed butter(?) being melted in frypan when he started Transfat part. No mention there of what temperature needed to affect trans content. Is this so we will keep watching his other stuff on YT?
What do I use to bake my chicken if I can’t use olive oil? What do I use to sauté my veggies?
There are no trans fats in Swedish butter. Is this product not available in the US?
what ab0ut EATING seeds. is it bad? (they contain omega 6)
So what is the best fat to use when heating like steaks and eggs?
steak - grill
eggs, avocado oil, EVOO, butter
I get Iris moss in different colors from my source in the Caribbean so I make my own seaweed gel and have it everyday.
Algae, is still Vegan my friend. We do't need Fish for Omega 3. Good video from you👍👍.
Thing is the fish process the algae in a way that our body's can absorb the omega 3,
eating algae directly cant be done because our body doesn't have the mechanisms
to convert it like the fish do.
Also algae is still a plant, a sea vegetable, and all plants like animals have defenses,
i bet the algae have either defense chemicals, and antinutriets. So whatever you think
your going to get from algae it would either be blocked, or bound by an antitnutrient, or
accompanied with some plant compound you dont want in you that can do various things,
if eaten enough of it. The dose makes the poison.
Its like we cant eat grass, but a cow can, and if we eat the cow, the cow's meat, and dairy our body
can absorb, and use because its in the form proper our body can recognize, same with fish,
better to eat the fish, more so smaller fish like sardines which are high in omega 3's and
would have less if any mercury because of their size.
Wife seasons her cast iron skillet with olive oil, so that would be bad? What should she use?
The information given by Lustig is great. The background video however is completely inconsistent with what is being said. Whoever put the video together has no clue as to what Lustig is talking about.
Interesting. So, can we get EPA and DHA Omega 3 directly from algae?
Yes, you can buy algae oil supplements to use as a source of omega-3 fatty acid.
Thanks!@@eleanorsendeavors29
Is there a limit to the amount of fish that you can eat because of the mercury content? Been hearing that twice a week is the sweet spot.
I think you should eat sweetwater fish. Mercury is in seawater fish
I read up online and olive oils smoking point varies but was around 200 Celsius. I'm worried as I use that a lot. What the best alternative for it? Lard is 190 Celsius and butter a lot lower. Not sure what to use or just frying at high temp is not good regardless of fat used?
Ghee? Tallow maybe
Me too, I like to make popcorn with olive oil and that must be really bad heat for it.
coconut oil is the highest smoke point iirc.... I've used it in stir frys and never once seen smoke from it unllike say olive oil.
They don't put this information on the label of the fish oil capsules, so how do you know which fish oil is wild or farmed?
I would also like to know the answer to your important question. I'm currently using 2 different types of fish oil capsules from the same company. The first bottle that was recommended by my doctor in the past says Third Party Tested on it, Superior Triglyceride Form, and contains purified deep sea fish oil (from anchovies and sardines) in a soft gel capsule 1280 mg Omega-3.
My doctor now recommends the same brand but this product is from that same brand. I am finishing the first bottle I have and then will switch to the new one she recommends. It says on the bottle 1125 EPA875/DHA High-Intensity Support, Better Absorption True Triglyceride, Third Party Tested in a Certified Lab and Friend of the Sea Certified, non-GMO certified and contains purified deep sea fish oil (from anchovies and sardines) in a soft gel capsule.
I just keep thinking that nutrition is a highly individual thing, because what dr. Lustig says here is totally contrary to my personal experience. I used to have positive rheumatic factors and I was spending quite a lot of time in a clinic, and it was getting so bad that I had pain all the time, I could not even move my fingers without pain. I stopped dairy completely and 6 weeks later I had NO symptoms anymore whatsoever. I could do everything I wanted, which I could not before. I did not take any medicine at all so that was definitely not it. I had some cheese when I went on a spa with a friend 8 years ago and I was badly punished for that, I did that 3 nights in a row and on the fourth day I was back into severe pain again. So how is that possible if this theory is right....for everybody??? No dairy "good" fats for me ever again, that's for sure.
It is possibly dairy protein(A1 casein). Some people are so allergic to it that they can only consume ghee.
Same for me but on a trip to Ireland I found I can have dairy with no effects.
@@bibiandjoshua Ah that is a good sign. I gave up diary products a long time ago. I must say though, that I do still react heavily on gmo products, grains in particular.
Attention health coaches. This is an actual expert....
It is safe to cook in EVO as the antioxidants cancel out oxidation despite the smoking point. EVO is one of the most stable oils to cook with.
This is what i have read. But this doctor says we cant heat olive oil as heating converts it to transfat....😢😢😢 whom to believe now ?
@@dsa4931 He is talking about bonds flipping form cis to trans. Oxidation is a different story.
So what oil is best to cook food in?
This video was confusing, mainly because you speak of omega 3's as being distinct from polyunsaturated fats (PUFAs)--but in fact omega-3's and omega-6's are simply different forms of PUFA. It would have helped, also, if you had mentioned avocado oil at some point to clarify how it fits into the lipid pantheon. I do agree with people who commented that the final visual image (a stick of ... something--butter? margarine?) was needlessly and confusingly ambiguous. Better if you had shown a tin of Crisco, perhaps.
Different forms but not the same - hence the three or six affix. For avocado oil, the ratio of 6 to 3 is high: 13 to one. But the overall volume of both is small so definitely not the worst oil to cook with and a great deal better than seed oils obviously.
@@davesmith826 I realize they're different forms of the same thing (PUFA's)--I said as much in my original comment. Not sure why you felt that it would be helpful to repeat my own words to me. As for avocado oil, I don't get how the overall volume of both could be low. What else is in avocado oil, besides oil? And given that unfavorable ratio, why is avocado oil considered preferable to a seed oil?
So Dr. Lustig, what kind of oil you are using to cook then? I am using coconut oil, cold pressed, raw. Is that safe anyway? I used to cook with peanut but then I switched to lard and now coconut oil. Could you please enlighten me as I do not wanna to kill my family with wrong oil? Thanks
Don't use any oil to cook in. They become oxidized, produce cancer-causing products and add an excessive number of calories. Instead, boil, steam or bake moist food, but not until it dries out. That will cause advanced glycemic end products.
I think oil free ( zero oil ) cooking is the way to go.
Olive oil.
Is sesame oil good or bad? It is supposed to be antiinflammatory due to a good substance in the oil despite containing omega 6 fatty acids.
There are exceptions to every rule. While seed oils are generally labelled as bad "sesame seed oil" does have some benefits as long as you don't overheat it (I actually would not use it for frying at all just for marinating and dressing). Basically ANY oil that is heated past it's smoking point becomes a trans fat which is what he could have just stated instead of just picking on olive oil.