Saturated fat: monstrous or misunderstood?
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- čas přidán 17. 07. 2022
- If you're confused about the health effects of fats, you are not alone. You've probably read the headlines - fats are killing us! Then found claims they’re actually healthy in the same publication the following week.
Saturated fats have been touted as the worst of all.
While there’s ambiguity around other fat sources, saturated fats are universally demonized.
But are they really the super villain we've been led to believe?
Find out in this week’s episode.
Follow ZOE on Instagram: / zoe
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalised nutrition program.
This podcast was produced by Fascinate Productions. - Věda a technologie
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Please could you put timestamps in the description for key points? Helps to retrieve info later.
Do you want your arse wiping as well?
Jonathon, I listen to alot podcasts, and I have to say you are one of my favorite interviewers. I like your sense of humor and you do such good summaries in the end. Keep the great content coming. I was in the Predict 2 cohort and love seeing all the great observations your work is bringing to light. I am curious if you are following any subjects to see how dietary changes shape their microbiome going forward and then how their response to foods change over time.
Very interesting. My diet certainly has far more saturated fat than government guidelines recommend, but it also has far less refined carbs and it almost always comes from dairy or nuts, with full fat Greek yoghurt and cheese being the primary sources.
I realised how ludicrous the guidelines were when I saw that my walnuts were given a red traffic light for their saturated fat content.
And fruit given a red traffic light for sugar content. The writers of the guidelines have their heads far up their rectums.
What concerns me about walnuts is the extremely high ALA (alpha-linoleic acid) content. It is purported to be a superfood because ALA can be converted to EPA and DHA, two fats that many people are deficient in, but the fact of the matter is that most people do not convert most or any ALA into these, and the leftover remains as ALA, which is very vulnerable to oxidation. IMO, you should only eat as much polyunsaturated fat as is necessary for body structure, eat it in the most bio-available form (DHA and EPA instead of ALA), and that they should never be used as fuel, per se. Same issue with flax seeds and chia seeds; I see all these "healthy" baked or fried snack products that brag about having these healthy seeds, but they are chock full of ALA, and being toasted, baked, or fried causes high oxidation. You may as well add a small dose of poison than to include these in highly-heated snacks.
I find the US nutrition labels to be ridiculous; they are only required to report total fat, saturated fat, and trans fats. They do not break down the rest, between polyunsaturated fat and monounsaturated fat, and that makes all the difference in the world to me, as I will not buy a snack that is more than 1 gram polyunsaturated per ounce or 28 grams, even as an occasional "treat".
@@johnsheehy4192 why would you be concerned about mechanistic data which doesn’t pan out in outcome data? Walnuts consistently show a positive effect on health. The fact that isolated ALA is “prone to oxidation” in vitro is completely meaningless.
@@Seanonyoutube A positive effect or a positive association? Who creates the structure of the epidemiology, if it is association?
Most people who eat more walnuts because someone told them that they are good for your brain also do a lot of other things that are alleged to be good for them, too, and quit doing things that are alleged to do harm.
The more walnuts a person eats, the less they eat of something else. If that means less donuts, then sure, eating more walnuts is good. If it is less sardines, then maybe not.
@@johnsheehy4192 it doesn’t really matter. If walnuts correlate with improved health in enough studies, then we can conclude that they are probably not a cause for concern. I’d bet that even if they aren’t as healthy as sardines, they are still healthy enough to the point where being concerned about them is counterproductive to the goal of achieving optimal health. In general, the more a food contains ingredients which are prone to oxidation, the more it naturally is accompanied by antioxidants to prevent the oxidation. So if you want to be extra careful, I’d say just eat actual raw walnuts or only cold pressed walnut oil so that the antioxidant content is preserved.
I wish you had gone into a lot more detail about why whole fat dairy like cheese and fermented whole fat dairy like yoghurt are better for you than, say, saturated fat from meat or butter.
What else were the people eating who were having a higher risk of disease with the saturate fat? What were they eating full stop? Fresh food? Processed? What countries and what was their general lifestyle like? What about all of the people removing inflammation and other diseases from their body on Keto or Carnivore? What about the "clear" evidence to the contrary?
More content like this please. All these podcasts are not only interesting they help me understand what we should be eating and why. Result!
Not sure this added a great deal to human knowledge, beyond: 1. Eat a balanced diet, restricted in amount, 2, avoid processed food, and 3, steer clear of the mainstream media.
That already seems a rather high stake for most. So: what is there to complain about?
Basic, obvious information that took 15 minutes of my time to deliver.
An interesting discussion on many levels, thank you both.
Could you direct me to the RCT evidence which you refer to please? Maybe not all of the hundreds, let’s say your top three to give me a flavour.
I didn’t get the impression that you were saying any of them showed any causal link between saturated fat and disease, only some level or other of association with health markers - is that right?
I’m puzzled why a nutrient which is essential for life and health (saturated fat) can be considered bad in general, good if it’s in dairy, not so good if it’s in coconuts and terrible if it’s in a sausage roll. Is it possible that these good bad or indifferent outcomes are not about the saturated fat at all?
I don’t think the information presented here is sufficient to confidently direct a consumer away from any food just because of its saturated fat content. I’m open to being convinced otherwise.
Just out of interest, are either of you two Vegetarian?
Thanks again, Lowri
And, surprise, surprise, the answer is ... Crickets!
Two things this "educator" said really made me prick up my ears -
"Vegetable oils". Non of the vegetables in my kitchen contain oil. I don't think any of the vegetables in my local supermarkets have oils. I think she means "seed oils" and highly processed seed oils at that.
"Saturated fats are inflammatory" Really? No dodgy double carbon bonds and they are inflammatory? Again I think she is confused. The inflammatory fats are the polyunsaturated ones. Those double carbon bonds want to be replaced with a couple of hydrogen bonds. One way to do that is rob a water molecule of its two hydrogen atoms leaving an unattached oxygen atom behind leading to oxidative stress and inflammation.
These podcasts are so illuminating. I despair sometimes at the contradictatory and polarised views that are expressed in many nutrition channels and it's a treat to see a balanced view which is well supporterd with facts and research. Absolutely love it.
The views are never balance because all these studies have never indicated whether it is the refined or unrefined saturated fats that they were talking about. I have replaced almost all my carbs with unrefined saturated fats and have never been healthier.
Great series. Helpful info. thanks
That's me; a newly independent adult of the 90's. I chose the low fat meat options and upped the pasta & rice, which I love. I'm now classed as pre-diabetes.
I blame the UK Food Standards Agency (FSA). The fact that there are scrotes out there who will mislead people and create health damaging foods to increase their profits, is a given. The FSA has failed to confront them.
You are so right. My weight ballooned to 97kg on a “low fat” diet of bread, mashed potatoes and rice (I am 5foot 6 inches tall). Thankfully I am now down to 82kg having followed a low carb high fat diet, my blood pressure has fallen as well. I will never trust the FSA dietary guidelines again.
I’m doing an AIP (auto-immune protocol) diet long term. That means I eat zero ultra processed food. Instead, I eat fresh vegetables, steak, chicken, or fish from the supermarket. I often cook without oil, but when I use oil it’s extra virgin olive oil or extra virgin coconut oil, or beef fat. Also no grains, and I limit my intake of carbs, but it’s not “keto” low. Sweet potatoes are welcome. The result? Pretty low cholesterol (total 160), very low triglycerides, low blood sugar, zero calcification of my arteries, low blood pressure. Of saturated fat, (ultra) processed foods, and sugar, in my experience, it is the processed foods and sugar that should be avoided. Saturated fat (again from non-ultra processed sources) doesn’t seem to cause a problem in this experiment of N=1 which is me.
Coconut oil is super protective for the body and has almost close to a hundred therapeutic effects.
Is that because it inovkes the power of the Sun God Ra? @@wilsont1010
Another great talk. Thanks ZOE
good video. How about getting all of that condensed on to one chart??
Very helpful thank you. I would like to cut down on butter on my toast - what low salt healthier alternative would you suggest?
olive oil (extra virgin, or course) is delicious on toast! It goes well with no-added-sugar jam or honey or date syrup (sprinkle on some cinnamon to blunt the sugar rush)
Very interesting and I’m a little gobsmacked! Coming from someone who’s suffered with controlling high cholesterol and blood sugar the last few years, I’m sure I heard Zoe right, but just wanted to confirm. Basically saturated fat is fine if it comes from dairy but in moderation? My question is on my porridge I have every morning would I be better off having full fat milk on it and the skimmed I have?? Also, what spread would be best on bread. Are you suggesting proper butter would be better than the spread such as Bertolli I currently have which is supposed to help lower cholesterol??
if already cholesterol is high, opt for skim milk over full fat. Avoid butter, red meat as much as possible. Oats, high fibre foods (psyllium husk supplement), vegetables of varied colours, whole grains, fish, PUFA/MUFA oils, nuts and seeds, low fat dairy are all good for lipid profile.
@@ladagspa2008that’s the worst advice.
Please do further research and dig deeper
Fascinating stuff! I would love to hear a bit about differences between men and women and how diets affect us...Having been listening to the BBC radio 4 podcast 28ish Days Later I would love to hear some thoughts on how intermittent fasting for example affects men and women differently
Very informative! Thank you.
I hear from the Keto guys that it is saturated fat that gives you energy.
Personally I have a weight problem….trying to keep it up, as a long distance runner, so needing an energy source that is not refined carbs.
nuts, olives, avocadoes
Saturated fat puts me into a food coma. Nothing energizing about it at all.
I was shocked when she said she taught on fat for the past 20something years, as she looks so young for that
Question for knowledge is water kefir health when you add sugar to the water I know it ferments the sugars but we are told that wine and beer can damage your health yet are also good for you in moderation
Please can you talk more about the different types of saturated fats.
Also the the context of saturated fat e.g. Higher saturated fat from wholefoods but in the context of a low carb, high fibre and protein diet vs high saturated fat combined with high refined carb/sugar diet
High saturated fats like coconut and low carbs combination is the healthiest.
Hi Zoe team, Jonathan and Dr Sarah. I would very much like to gt your insights on seed oils. Are they a peril to health or not, or of course, is it just more complicated than that? Thanks.
They have done a video just about seed oils etc
@@alisonbillett4309 The Nutrition Made Simple channel has just released a great video where he looks in detail at meta-analyses of seed oils. As I have suspected for some time, canola oil is not nearly as bad as it has been made out to be. It's well worth a watch.
Great video, as usual; thanks! Please can you advise about plant sterols? My LDL-C has gradually increased since menopause. I’m 57, lean and active. I eat mostly a plant based diet, but do like full fat dairy… BMI = 19.5 so definitely don’t need to lose weight. I’ve found that plant sterols/stanols reduce my LDL-C quite effectively, but are they safe? If so, are they safer in tablet form, or added to margarine, yoghurt drinks etc.? The latter have a high sugar content.
Could you please talk about the chemicals that come out from oil that is boiled several times like in chips and a lady told me about 40 years ago that produced cancer. So oil should not be boiled for a second time. My father used to have a pot with oil that never discarted and fried chips in it. He developed bowel cancer.
In the UK adults and children are eating boiled oil several times a week even in chips in bags. I wonder why tbere is so much cancer in the UK Please could you comment on this?
Is C8 MCT oil the same as palmitic acid?
Would really like to have some in depth on lipids/cholesterol and inflammation in relation to saturated fats. Have seen so much conflicting information recently citing studies where the mortality rates from cardiovascular disease and strokes is higher in those with lower cholesterol. Could the inflammatory markers Sarah Berry refers to be not due to the saturated fat but do with other factors in processed food? So a Short on the cholesterol debate would be great 😊
Agree. Also cholesterol levels and incidence of dementia.
Cholesterol is a complex topic, another one where it's a different story when you dig beneath the top line numbers
Sugar and vegetable seed oils are the cause of inflammation and also damage our cholesterol.
@@JasonBuckman show me the randomized human trials that demonstrate that, especially the seed oil part.
There are multiple explanations for this phenomenon. Sigma Nutrition has an in depth podcast that teases it out well. A few things to bear in mind are that interventions like cholesterol lowering meds in patients with established disease can halt the progression of artery plaques, but the established plaque may persist and go on to cause a cardiovascular event. So this population will have artificially low cholesterol but still carry that risk. Following a cardiovascular event like a heart attack cholesterol can dip for a time and if measurements from this period are included this can skew results. Also, other illnesses can lower cholesterol, such a cancer, and often it will measure low even before a confirmed cancer diagnosis, so there are population with whom you could associate higher mortality with lower cholesterol, but to fully understand why you would need to look at these other possible factors.
@@rmguest nah I still will trust RCTs over appeal to emption & mechanistic speculation.
Is there any information on the effect of coconut fat on the body versus animal fat?
Is dairy the only exception? Is there anywhere I should go to find out more about why it's an exception?
The problem has never been about saturated fat, but the mass majority that have been taken for a ride by the medical establishment and eventually lost their basic common sense and well being and soon followed by their disappearing bank account. Many victims have died broke, without knowing what and why.
I would like to know something about the process that makes saturated fat "good for you" when it is contained in fermented dairy, such as full-fat Greek yogurt and Kifer (and cheese, as it's briefly mentioned). As asserted within this video, as well as other videos, on this channel. This is contrary to other nutrition research that I've read from researchers.
“Felton et al compared the fatty acid composition of aortic plaques with serum and human fat samples from post mortems. The blood and tissue samples reflected dietary intake. Their conclusions were as follows: “Positive associations were found between serum and plaque omega 6 (r=o.75) and omega 3 (r=0.93) polyunsaturated fatty acids, and monounsaturates (r=0.7) and also between adipose tissue and plaque omega 6 polyunsaturated fatty acids (r=0.89). No associations were found with saturated fatty acids. These findings imply a direct influence of dietary polyunsaturated fatty acids on aortic plaque formation and suggest that current trends favouring increased intake of polyunsaturated fatty acids should be reconsidered.” “
The Lancet 1994.
More info can be found in book “ The
Obesity Epidemic “ by Dr Zoe Harcombe, available from Amazon.
Many of the calories in takeaways & processed foods are from the omega-6 rich sunflower oil.
If the ratio of these PUFAs in diets is too high compared with omega-3s, a cascade resulting from prostaglandins produced, leads to increased inflammatory responses including weight gain with higher levels of fat deposited in adipose tissues
Also they are mostly extended life highly refined so already oxidised. Then exposed to heat even more oxidised. Health effects of polyunsaturated fats vastly different when heated vs unheated and I suspect the studies mentioned above don't differentiate enough. Also quality of saturated fat. Extra virgin coconut oil raises hdl but reduces ldl...refined just raises. Fats from organic grass fed animals have more monounsaturates, omega and higher CLA content that battery reared.
I have switched to intermittent fasting and avoiding processed food including refined carbs and sugar for the most part. Eddie Abbew was actually my initial inspiration for this (i know he's maybe not a qualified nutrionist). I am now eating a lot of eggs and red meat but I'm also eating oily fish, avocado and nuts and starting to add in some more cheeses like feta and halloumi. I still eat carbs but try to eat things like sweet potatoes / new potatoes instead of pasta and processed bread. Plus im eating a ton of spinach, broccoli and kale. Haven't done any blood work but so far I feel great and have lost a load of belly fat + not getting tired, hungry or sluggish.
The trouble with cheese is it is full of fat and it can pack on the pounds. And it's hard to just consume that one inch square that is considered a serving.
Where can we view the disclosures that are relevant to any interviewees? Indeed where any funding comes from to producing the podcast.
What do you say about grass fed meat saturated fat still on the meat not processed ?
Eating a piece of cheddar while watching your video, my net carb count for today is zero , lunch today will be a frittata made from eggs, cream , onion, bacon bits net carb count of 3-4.
I’ve been keto for four years, blood tests all normal, weight and waist measurement the same as they were when I was 24.
My bloods, weight ,waist are also the same as when I was 20, currently 61. I eat tons and tons of carbs every single day and have done for 61+ years. Underlines the intra group differences being far far greater than inter group difference
Fun fact: the main fat in beef is oleic acid 18:1 (around 48%) the second fat is stearic acid 18:0 around 30%. Beef contains Omega 6 and omega 3 polyunsaturated fats. Most of the stearic acid is converted into oleic acid i our bodies. Studies show that stearic acid does not raise LDL like palmic acid 16:0 does. Olive oil can contain as little as 55% oleic acid, and as much as 18% palmic acid, although it usually has more oleic acid and less palmic acid than this.
So cheese, a processed food is a good source of saturated fat?
Good video, plenty to think about 🤔
There is another factor not discussed here and that is the problem with studies which didn’t control sugar intake while studying fat consumption. Sugar intake causes the liver to stop converting LDL cholesterol into HDL. Although swapping fat for refined carbs was discussed here.
Many meats which have saturated fare also have high monounsaturated fat.
So now listeners are going to inadvertently eat more Omega-6 fatty acids. It’s going to happen. This is going to increase inflammation. I don’t think nutrition should be dealt with in shorts. It cannot be made simple.
100%
Right! Meta analyze those studies cited at the beginning. Saturated fat makes the animal kingdom go round; even ruminants turn grass into cud.
Hang on, what saturated are you demonizing? Refined or unrefined in the study? Are the saturated fat ever been stated at all?
Surprised that the low carb way of eating wasn't discussed?
Thank you
The latest fat villain is oils from seeds. But are they really dangerous, and if so, why?
No
It *****s me off that British butchers and eateries trim the fat (which is the best bit) off steaks and pork chops!!!
*_R_* 😎
@Tlotlo Thari 🙂🙂🙂
Ask them not to - that's what I do
Remember low fat high sugar. The elephant in the room -sugar
Not properly addressing meat fat…?? How comes we have MMR next generation technology but still can’t answer basic questions. I do appreciate her moderate response and maybe this will change in the future
Those who swapped carbs for omega 3 or 6 or saturated fats did better per comment did better in what exactly? I agree with carbs, we consume more since 60s and heart attacks and obesity risen. But saturated fat is still not clear at this point. Could it be that some people burn fat better than carbs and suit more saturated fat than carbs alongside omega 3 and 6?
When talking about "the sum of the evidence", we need to consider the quality of evidence, to see how admissible it is. Any "evidence" that is based on LDL cholesterol levels is not evidence at all, because it has never been established that high LDL cholesterol independently causes heart disease.
It has been known for quite a while that the only LDL particles that correlates with heart disease and other forms of metabolic syndrome is damaged LDL particles that are too small and oxidized to be recognized by the liver and recycled, so they stay in circulation until they find some trouble to get into. The body actually uses healthy LDL particles to patch lesions in the arteries, but when damaged particles end up being part of the plaque, things only get worse.
These zombie LDL particles are NOT the result of eating saturated fat; they are the result of eating too much linoleic acid and refined carbohydrates, or eating too much fructose when their liver glycogen stores are already full.
I think that the "balanced diet" target that Sarah and many other diet experts like to talk about is a big part of the actual problem; our mitochondria do not deal with a high level of both glucose and fat available to them at the same time; either one has to be low for the mitochondria to work properly, otherwise, they create less energy and more hunger, causing people to eat or snack when they are already saturated with energy. Linoleic acid, BTW, is burned at half the rate of monounsaturated and saturated fat by mitochondria, which clearly indicates that it is NOT intended by the body to be used as fuel. It is called "essential" only because the body does not manufacture it from other molecules, and some is needed for construction of cells. It is in no way "essential" that we seek it out, because it is already overly abundant in just about every whole food item available, plant or animal.
Would like to read more on this - can you post some source materials if poss. Many thanks
well said.
How ironic. You started out by pointing out the importance of evidence quality, and immediately went on to build up an entire theory which is based on poor quality animal model data at best, but mostly just on good old mechanic speculation.
I like traditional foods including food from other countries so have for from animals as well as oils but have a preference like olive and rapeseed don’t like the taste of coconuts so no coconut oil
I’m very happy to reduce my meat eating to almost nothing but hell will freeze over before I swap butter for any kind of margarine even if it has healthy fats!
Still a bit of hedging bets going on then. So is fat from meat ok or not if the meat has just come off the animal and not contained in a pie or such like? After this short still a bit misunderstood I think.
I think you need to also mention more about context of how the food is eaten...high fat in combination with high carbohydrate consumption as per the Randle Cycle confuses the body as it can only burn one substrate at a time and store the other. MOST people eat mixed macro diets and so when doing interventional studies, it is very hard to mechanistically say that any high saturated food 'causes' a worse health outcome, unless the control trials take account of this. There is also emerging evidence that polyunsaturated fats contribute to hypertrophy of the adipocytes (fat cells) and also hormone issues....and certainly they are unstable when cooking. Again saturated fats are very stable when cooked.
well said.
The Randle cycle is the empirical biochemical elephant in the room that most nutritionists still like to ignore, and almost contradict with their talk of "balanced" diets.
Polyunsaturated fats not only oxidize easily, but they also are not efficiently burned by mitochondria, at half the rate of monounsaturated and saturated. It doesn't seem that we have evolved to use them as preferred fuel.
Any comments on trans unsaturated fats? I’m not sure whether it’s true, but I read a few years ago that these had a worse impact on health than saturates. Trans unsaturated fats can occur when unsaturated fats are partially hydrogenated whereas most natural unsaturated fats are cis-. Chimes well with the advice to avoid highly-processed foods.
Trans-fats are the worst thing you can eat, apparently.
@@gilessteve In one of the later ZOE podcasts / videos, Sarah Berry explains that huge progress was made some years ago in removing trans fats from processed fats. I think the butter vs margarine podcast (worth a listen) touches on this too.
@@dukeofaaghisle7324 I believe that trans-fats have now been banned in Europe, UK and USA.
@@gilessteve Limited to a low level rather than banned. Some trans fats occur naturally and at low level in meat and dairy. UK has not regulated, though retailers and manufacturers have initiated their own limits in line with WHO recommendations.
The next time you address this subject, please tell us why some people feel that butter isn't harmful at all.
Cross fit health watch seems like your one of the people fr.fung talks about
My health has improved since cutting out milk/ yogurt still eat cheese tho..
So eliminate most refined carbs, probably all ultra-processed foods. What do we substitute for saturated fats? Not clear.
Not all sat fats are bad. Those from fish, nuts, seeds, avocados - for example - are considered sources of good sat fats. Isn't that what they said?
@Seanonyoutube Bold statement. Says who exactly? How can you assess/appraise the validity of these "outcome data" ? Do you actually understand the effect of oxidation on the body? A chronically high concentration of PUFAs with high double bond content that far exceeds the required pro vs anti inflammatory balance EXPONENTIALLY increases the risk of oxidation and damage. It is certainly NOT "meaningless". I would suggest some more research on the matter.
What about lard is that ok to consume ?
@Tlotlo Thari what the hell are you talking about what does this have to do with my question?
Lard is high in mono unsaturated fat and quite low in saturated fat. So I would say yes. Better than Palm oil which seems to have replaced lard in manufactured pastries.
Excellent advice.
When I go to a supermarket I see shelves and shelves of vegetable oils. Not much animal fats. So the majority of the population is using vegetable oils. And probably the majority of people in hospital with heart disease have cooked with vegetable oils. Also over 100 years ago they cooked with lard and tallow and heart disease was very rare. ( only with people who drank a lot of alcohol). Heart disease increased when vegetable oil came on the market. And increasing further as people moved away from saturated fats and used vegetable oils. So how can Sarah say vegetable oils don’t cause any chronic diseases? There are scientific evidence that proves one side or the other. One thing is certain- we can’t deny our history!
Remember that in northern Europe few houses were centrally heated in winter, and in summer, in the absence of refrigeration, it was difficult to store saturated fats. This meant that saturated fats were largely burnt as fast as they were consumed.
What about the French Paradox. Zoe Harcombe has shown a correlation between the average cholesterol level per country and plotted it again cvd and all cause mortality and shown a reverse correlation.
The proper health marker is TRG/HDL, LDL is used for peddling a drug. For the last 5 decades the medical establish is well aware but taken the path of as a partner in crime, they cant turn back now so they funded fake research studies using tax payers money telling people to take oils that will turn rancid at the blink of an eye. Most doctors whom I personally know are using SFA but they have to tell their patients to consume seeds oil.
Gil at nutrition made simple has recently done a good video on the French paradox.
Thanks DJ.
Interesting.
@Seanonyoutube Again, very bold statement!....as a clinical/research scientist, I can say that your statement is unfortunately not supported by actual unbiased science. What do you mean by "enough studies"? How can you ascertain that they've established "causation"? Who exactly designed those studies? Were all confounding factors ethically highlighted? What kind of statistical tools did they use and how were the data interpreted? A considerable proportion of Pro-plant based studies are notoriously known to have close to zero scientific value due to conflict of interests. Easily around 50% of publications are afflicted by this so we have to be very careful when relying on "enough studies" to establish nutritional guidelines for the planet!.
You say "I bet that even if they aren't as healthy as sardines...etc." Well plant-based fats (other than algae) do NOT contain essential DHA/EPA as a matter of FACT. Conversion of ALA into DHA/EPA is also extremely poor in humans at less than 5% or so. So plant-based fats are NEVER "good enough" as you seem to be assuming. Even supplementation with omega3 have drawbacks as they've been proven to be oxidised/rancid and/or also contain toxic aldehydes out of the box (there's a trial...look it up). Supplementation can never fully replace a species specific diet consisting of animal-based food, more so in the case of DHA/EPA contrary to what pro-plant based "scientists/clinicians" are always trying to say. They are guided by ideology first rather than actual science. You can be "ok" if you are very careful but it's extremely hard to achieve "optimal" health long term without eating a species specific diet and that becomes more apparent the older people get.
Get your saturated fats from meat, eggs, fish and dairy. Don't eat ultraprocessed crap, regardless of what it's label says. Just eat real food.
If saturated fat is so bad then why is it present in human breast milk?
Saturated fat in milk is not the same as the saturated fat in meat.
very wise words Sarah ...
Do you mean to say that what Nina Reichold tells us in her books and lectures about saturated fats is all completely wrong event though she seems to have a very solid ground for her statements?
Nina (and that's Teicholz, not Reichold) is funded by the meat industry. No bias there, right?
@@tanyasydney2235 And Dr Sarah Berry is funded by the dairy industry. No bias there, right?
@@dougd1617I did wonder about her. Can you kindly give a source for this? She is very pro-‘nostalgia’ diets which does always ring alarm bells for me. A friend is using lard because of something SB said!
Could be somewhat clearer advice? I took away: Avoid Ultra processed foods and refined carbohydrates .
Hoping advice in paid Zoe health programme is a lot clearer than this podcast
"good source" of SFA? Anyone with an evidence based mindset should ask for evidence for that claim. How is cheese a "good" source of something that increases the risk of CVD?
Presumably there are RCT studies on the topic.
@@Vroomfondle1066 saying the opposite correct, sfa = elevated apoB = elevated cvd risk
Please cite all relevent studies including ones which contradict. @@StillTrustNo1
How selective is the lady about tha fat.... cheese is good but meat is bad.....see the logic and reason....
Good morning health life truo
It is more nuanced. The studies are observational, asking people to fill in questionaires. So, utter bollox.
I know you hate keto people, but I can tell you I eat more healthy than most of the people I know. Salmon, cheese, live homemade full fat yoghurt, grass finished meats and BIG salads. 👍
When does Zoe address: A) the evolutionary aspect? Our systems developed before we farmed broccoli, oats , quinoa and lentils - when we were just starting to herd sheep, goats and (later) cows. Did we instruct the cave-frau to cut the meat off the chops and toss the fatty pheasant skin away? If not, why did evolution drive us to become morbidly sick from these products - at least according to Sarah, but not according to many other respected trialists. And B) - why do the vast majority of meta-analyses of RCTs (when corrected for blatant fudging, Cochrane or not) show that Obelisk was quite correct to want boar fat in addition to his loganberries and bean sprouts? Why did Hopwood's 2015 paper become almost an embarassment, and why was even her follow-up 2016 work also methodologically critisised - not just Patty Siri-Tarino's 2010) and C) why are fats that are more easily oxidised (go rancid) better for us than reindeer haunch or seal blubber - thinking ease of metabolic corruption? Jonathan, it would go a very long way to strive to settle this very annoying and unuseful clash of diametrically opposed "scientific" views by you facilitating an evidence-based well-referenced discussion between Sarah and (say) Zoë Harcombe. In fact it could be the hit nutritionist video of this century. Up for it?
Skin-deep, sorry. Lots of 'this is good for you and this is bad for you' but no elaboration on the data and what it shows. For instance, coconut oil... most studies show it's not good for you? Okay, why? What do the studies show? What is it linked to? Same with fats from meat. If they are bad, why is that?
Coconut is the healthiest super food on the planet. It is the only product that the medical industry would spent millions every year across thr decades and including tax money to demonize. None of the studies use unrefined coconut oil except for the one from the Cambridge University which shows that it is healthier than olive and butter for the heart. This is how I select my family doctor, if he/she tells you otherwise, it's time to get a new one.
Once again Zoe health ‘experts’ peddling confusing messages about fats and foods. People don’t need to know about double bonds etc, they just need the message that if it still looks like the food in it’s natural, unprocessed form it is okay for most people to eat ie. Fruit, vegetables , meat, fish, eggs and dairy
They say the kind of thing you've said here in almost all of the videos from them that I've watched
Well said 👏sat fat in whole organic foods should be pushed not lumped into the processed food lot
This host has not asked the right questions. She should be pressed on 4-HNE, 9 & 13 HODE from the peroxidation of linoleic acid.
You would have to wonder how the human race ever survived given the supposedly bad effects of saturated fats which would have been consumed for thousands and thousands of years. Also the carnivore diet appears to be the ultimate healthy diet.
Humans have never consumed a lot of saturated fat. Even when eating wild animals there would have been very little saturated fat in them apart from a few, short term northern exceptions. And who says humans thrived at those few times? According to ancient mummies etc., people were full of atherosclerosis and died very young. The carnivore diet is a weight loss approach and/or a way for people with gut dysbiosis to eliminate the foods their unhealthy guts can't handle. No benefits beyond that, and potentially very dangerous long term.
@@carinaekstrom1 The atherosclerosis in mummies that you mention only came about after humans learned about agriculture and began eating grains. What studies are there that eating a carnivore diet long term is dangerous? Have ever seen a fat lion or tiger in the wild?
When you look at the long term epidemiological studies studying the diets of billions it becomes pretty obvious what is the healthiest diet is and by far.
@@cpcorcoran8321 The mummies I'm talking about were Inuit from thousands of years ago, not an agricultural society.
Humans are primates, not lions, and primates in the wild don't get fat either.
@@carinaekstrom1 You are deliberately changing the narrative to fit your agenda.
The Egyptian mummies showed that a grain based agricultural society had evidence of arteriosclerosis and arthritis.
The Inuit have a genetic mutation that offers some advantage that escapes me, but that increases the risk of arteriosclerosis and early death
sat fat is most stable of all fats
No need to decrease your intake of steak and eggs. Increase them, actually. Replace the highly processed foods with fatty cuts of steak and eggs.
Coconut oil is healthy if unprocessed. Refined coconut oil is bad. Unrefined virgin, good.
simply put, trans fats are bad, unsaturated fats are good, and saturated fats are somewhere in the middle?
Trans fats? help! :D
You are not clear on polyunsaturated fat.
polyunsaturated fat is from vegetable oil (seed oil, used to be a lubrication oil, before the were highly processed so they were edible).
Poly unsaturated oil; contains high levels of omega 6.
This makes LDL sticky and causes plaque, then heart attacks.
Saturated fat (from animals) does not have that effect and does not make you fat.
Zoe: Take a look at podcasts by Profs Huberman and Seuhelt who manage to deliver far more useful health content and clear actionable advice with less promotion of own commercial content.
Cheeky observation: Prof Spector a much better communicator than your CEO
Bread and pasta are important and great foods, as long as they are made of whole grains. It gets very confusing to hear these foods mentioned as if they are all refined and should be avoided. Also, dairy is not great, for many reasons. It should be treated like red meat so if eaten at all it should be very small quantities. My personal anecdote is that after being a lacto vegetarian for over 40 years I switched to fully vegan, got an autoimmune disease into remission, reversed my deteriorating eyesight, stopped having yearly colds, no more puffy eyes, etc. 11 years fully plant exclusive now, I just wish I would have quit dairy sooner.
Pasta and bread gets a bad rap which is unfair. A lot of it is also dose dependent. Our American sized serving of pasta might typically serve 4.
It's all opinion. Nobody knows anything certain about these topics, fats, heart disease and the rest, especially experts!
Indeed - because the scientific method cannot produce certainty. Only religion deals in certainty.
PLEASE, SPEAK, SLOW DOWN
I use the CZcams option to slow down the video to 0.75 or even 0.5 speed (look for it at top right of screen: tap screen then three dots)
You can just change playback speed
This is out of date when she says should stay away from saturated fats. Bacon, butter, palm oil, eggs all great healthy saturated fats.
Low level info
Low level comment.
To say coconut oil is bad is really very very lame
Whole plant diet.
People aren’t going to switch saturated fats for olive oil and nuts. They are going to keep on using processed foods with soybean oil, canola oil and sunflower oil. You two don’t address this at all. You leave this entire nebulous area for people who don’t understand nutrition and never will be able to. You are inadvertently pushing them towards increased Low quality Omega-6 fatty acid consumption.
Her bias was evident
What an absurd criticism. Not only are you criticising them for something they didn't say, you make sweeping generalisations about people's habits. Are you an expert? Because you're picking a fight with Doctors who have decades of experience and expertise who are running a series of large nutritional trials. You also talk of processed food with canola oil in it and pushing people towards increasing Omega 6. Canola oil has a ratio of 2:1 omega 3 to omega 6. So when you talk of those who don't understand nutrition, are you talking of yourself?
@@lukestyles Good points.
Those who research and understand the issues will change their diets according to emerging evidence but regulators must step in to divert others to healthy options. We find ourselves in the food catastrophe we've been in since the 1960s because the food industry has been allowed to tell us whatever it likes to suit its profit agenda and to manufacture garbage to which humans become addicted.
There's nothing wrong with soybean and canola oil, people will be healthier if they switch to them from sat fats