Fascinating! I was in Walter Willett's home a couple months ago and told him it's totally non intuitive to me that oils can have the same health effects as nuts & seeds because they are stripped of protein and fiber. And I confessed I only eat nuts and seeds but don't stress over oil when someone prepares a meal with it. His response: he thinks it's important to eat both. 🤷‍♂

@julioandresgomez3201

Ай бұрын

I think what happens is if the only difference between one diet and another is a spoon or two of oil these are the exact same diet in health outcomes. Very small differences don't matter. Or barely matter compared to the big changes, like turning 10% fruits into 80% fruits (or vice versa), etc

@TangoMasterclassCom

Ай бұрын

Interesting! Did you ask why he thinks so? I really prefer to eat nuts and seeds, much more delicious than oil (and I also don't like the mouthfeel of oil in my food).

@andanssas

Ай бұрын

Even more fascinating is finding your comment here Chris! Love your content and I'm glad watching Michelle helping out! Regarding this subject: for years I've been consuming daily a handful of soaked whole nuts/almonds/seeds and at least a spoonful of olive oil or nuts/seeds butter (e.g. sesame, almonds, peanuts). However, I mix it all up with my meal containing lots of fiber. I rarely touch sugar/sweets and my recent blood work was great according to my doctor. It makes me wonder if the mix and times of what we regularly consume is more relevant than trying to figure out if a little bit of this or a little bit of that is going to trigger the next fad diet 🤷‍♂👨‍🍳

@dvdmon

Ай бұрын

There's a lot of anti-oil sentiment online, part of it comes from the seed oil keto bros, and part of it comes from the Esselstyn fan(atic)s, but all the respected science seems to come down pretty solidly in favor of their being healthful. The problem seems to be when they are combined with salt and sugar and refined grain to create hyperpalatable foods that are addictive, and make it very easy for people to overconsume calories. If you are just using oil on salads and a moderate amount on some cooked veggies, I don't see the problem as long as you able to also keep calories in check.

@oksanakaido8437

Ай бұрын

Maybe something to do with the MUFAS to PUFAS ratio?olive oil tends to get recommended as the healthiest oil to use, which has a higher % of MUFAS compared to many nuts. And many people probably don't eat enough olives to get a sufficient amount of MUFAS from them.. Regardless, your approach sounds very sensible to me and it's pretty much what I've been doing for years🙂

This is a terrific channel focusing on unbiased trials with scientific explanations, rather than the usual cherry-picking of trials, like many keto channels. Great work, Dr. Carvalho.

@itsalwayshalloweenexceptwh5118

Ай бұрын

Every diet group (keto, several different types of dietary veganism, paleo, etc) has people in it that make content that contains cherry picking of scientific materials. None of them are necessarily worse than the others, except for the content creators who also rely heavily on pseudoscience and testimonials.

@Charliehund100

Ай бұрын

Keto has become a cult like veganism.

@user123yxc

Ай бұрын

Not only that, many keto KZreadrs misinterpret the studies and cherry-pick certain statements and ignore the context.

@botaniq4756

Ай бұрын

😊😊😊😊

You are an absolutely indispensable member of the online community. A rare treasure, really, thank you. For those interested - I looked through the studies to see if the oils and nuts were used in cooking or eaten raw. In the first study cited the oil was mixed into a drink, so presumably raw. But in most of the studies it is not specified, the participants are simply given bottles of oil or nuts to eat. PREDIMED specifically mentions the use of both cooking with oil and using raw oil as dressings.

@TotallyAmSam

Ай бұрын

Thank you! This is one area of the studies I imagined would be hard to control.

I'm 62 and eat EVOO, fresh ground flax seeds, walnuts, almonds, pistachios, and pecans every day of the year. No seed oils. My blood work is always stellar.

The thing is oil is not consumed on it's own. Nuts are. If I was in a group told to eat a few handfuls of nuts a day I would. But if I was in a group told to consume more oil, I would most likely eat more vegetables cooked or dressed in oil. I wonder if that's what people did and that is a reason oil outperformed nuts in some cases.

@tangerinetangerine4400

Ай бұрын

That's a very good point. I hope they controlled that.

@nikjovicic

Ай бұрын

Also too much salt in most packs of nuts. Whenever I eat those salty ones like peanuts and cashews I get higher blood pressure because of salt...

@rogergeyer9851

Ай бұрын

@@nikjovicic: Yes, but with just a little effort you can get raw nuts, lightly salted nuts, or mix raw with salted to get your own lightly salted healthy AND tasty mix. I have high blood pressure (treated, but still watching my sodium), and that's how I handle getting a significant amount of nuts and their fiber and nutrients in my daily diet.

@QuantumOverlord

Ай бұрын

Does seem to be the case that when it comes to starch/glucose the food matrix on a microscopic level matters alot. Its curious that this doesn't seem to be the case when it comes to unsaturated fats.

@davidflorez1196

Ай бұрын

And also they are a lot of different nuts they all don't have the same benefits or cons

Thank you for reporting on "non significant" conclusions on important topics. They are as relevant as spectacular results. But they don't get the viral attention from the rest of clickbait media.

@WiseMindNutrition

Ай бұрын

Agreed!! Way harder to get people to pay attention to, but we care!

The best channel about nutrition science.

Conclusion - blend nuts with olive oil :)

@davidflorez1196

Ай бұрын

But all nuts are different for example some of them had a lot of omega 6, would be interesting they specify which tthey eat more

@PhilippeOrlando

Ай бұрын

Yeah and don't forget the peanut butter

@ew1usnr

Ай бұрын

chunky olive oil :)

@arvidlystnur4827

Ай бұрын

I agree, it's probably simply a proper balance of mono and polyunsaturated fats with saturated fats consumed no more than 10 to 20 grams a day.

@gregapirc7020

19 күн бұрын

Pesto :)

Almonds are my medicine for my acne. study of 1. I read that vitamin B1 can cure and prevent a specific type of acne. I looked up a good source and found almonds. It takes about 4 weeks to see the effect. If I stop the almonds for a period of time the acne returns, If I then resume almond consumption the acne disappears again.

You are doing a marvelous job informing us with evidence based science. I truly appreciate everything you've done. I am 50. 3 weeks ago I had a CT angiogram and learned for the first time in my life that I have advanced coronary artery disease. Had an angioplasty and a stent! I have since started statins (among other meds) and lowered my LDL-C by 100 mg/dL. Had my Lp(a) checked. I started an almost vegan diet that I can follow consistently. I am starting to exercise regularly. My goal is to lower my CV event risk as much as I can and hope that nothing bad happens in the meantime. Thank you!

@broccoli7263

Ай бұрын

That's awesome, bro. I would suggest checking out the channels Plant Chompers and Physionic as well.

Really enjoy your videos! Please consider making a video about the whole espresso vs filtered coffee debate and the effect on cholesterol (particularly LDL). Lots of interesting or confusing content on this on the web.- so science-based clarification seems needed! Keep up the wonderful content!

In Germany, Öko Test ( a very reputable magazine for consumer product testing) found traces of mineral oil in every refined seed oil they tested. It would be great to know if there are studies that show if mineral oil has an impact on health or if it is not dangerous. Thank you for the great content!

@a.a.8515

Ай бұрын

Leider finden sich Mineralöl Rückstände auch in fast allen Milchprodukten.

Wonder if the flaxseed was ground? Supposedly whole will just pass through undigested

@stefanmiletic8062

Ай бұрын

Yes you should ground your flax.The Chia seed should be ground too if you are not soaking them overnight to get most benefits from them.

@theowhite

Ай бұрын

Ground. I just read through the study to find out: "Flaxseed was given for 10 weeks at a dose of 28 g/d, ... Ground flaxseed was administered in biscuits"

@WiseMindNutrition

Ай бұрын

We were wondering this also!

@tangerinetangerine4400

Ай бұрын

My first thought too! I really hope it was ground.

happy to get my fats from both nuts and oils. thx Gil

@davidflorez1196

Ай бұрын

Which types of nuts do you recommend more?

@tinyjungle_

Ай бұрын

@davidflorez1196 I like walnuts, brazil nuts, pumpkin seeds, ground flax seeds, hemp seeds. Reasonable anounts of most nuts/seeds (raw unsalted) will be beneficial.

Could you make a video about how we can assess the reliability of a scientific article and how to find a credible source of information?

More Info: Frequency of nut consumption and mortality risk in the PREDIMED nutrition intervention trial (2013, BMC Medicine) an interesting excerpt: Figure 1 shows the multivariate adjusted HRs for total mortality by frequency of total nut consumption and intervention group. In the three arms of the trial, individuals who consumed nuts >3 servings per week tended to have a lower risk of mortality than those in the reference category. Subjects in the upper category of nut consumption at baseline allocated to the MedDiet with nuts intervention had a significant reduction in total mortality risk of 63% (95% CI −34% to −78%), while those allocated to the MedDiet with EVOO and the control diet had non-significant reductions of 34% (95% CI −64% to 10%) and 16% (95% CI −52% to 44%), respectively. The interaction between baseline total nut consumption and intervention group was significant, P = 0.019).

@purnifilms8770

Ай бұрын

Thank you for this

I have a massive appetite so I go with what makes me feel a little more satiated, for which nuts and seeds take the win

Great info! Many thanks for sharing Dr Carvalho

Whole or ground flaxseed? I just read through the study to find out: "Flaxseed was given for 10 weeks at a dose of 28 g/d, ... Ground flaxseed was administered in biscuits"

@shinola228

Ай бұрын

Flaxseed should not be eat whole as it can puncture intestinal lining.

@tamcon72

Ай бұрын

@@shinola228 I think you're confusing flaxseeds with bay leaf? The main problem with whoile flax is that they can accumulate if one isn't consuming sufficient fluids and temporarily cause a blockage, but you'd have to eat a large amount much greater than a serving size.

Between the short study being small and SO short, I only think the large long study really says much. Good to hear that BOTH tree nuts and EVOO seem to be good, on balance.

Excellent overview - thanks.

Thank you for bringing complex studies into the realm of an ordinary persons ability to understand and make informed decisions. This is rare, saying thank you is hardly enough.

Thank you so much for the video. It was a very important question for me!

Thank you for the interesting and very useful video!

Excellent video. Thank you!

Good to know. Thanks for making the video.

Thanks Gil - Grabbing a glass of Canola to enjoy with this video 🌱

@sarrormiki3363

Ай бұрын

A what now?

@leeduli

Ай бұрын

@@sarrormiki3363 a pint glass of canola oil. I drank it in its entirety throughout the duration of this video. Seed oils. 🛢🛢

@toxx1220

Ай бұрын

cheers

@wfpbwfpb

Ай бұрын

😂

@2023betterresearch

Ай бұрын

I'll take a cup of Macadamia oil. Thank you.

I've avoided oils since moving to a healthier diet. When my training ramps up I often need 3500-4000 cals a day, which is increadibly hard from whole foods (as a 60kg person). Nice to know I can put table spoons of oil on my salads & grains to get to those cals now

Excellent, sober analysis. I do believe there’s some evidence differentiating the amount of calories absorbed from whole almonds and almond butter (and therefore presumably almond oil), which may apply across-the-board to eating whole nuts versus oils/nut butters. But when it comes to the issues here, I couldn’t agree more. The basic and most significant driver is the replacement of saturated fats with unsaturated fats, though evidence leans more towards improvement in Cardiometabolic Health when replacing saturated fat with poly unsaturated fats. In our Rifai household, we for instance use grapeseed oil for cooking along with some olive oil for flavor. Favored nuts tend to be walnuts but due to flavor, almonds and peanuts too (never more than lightly salted). Great work Dr Gil👍🏽

Thanks for the video. Interesting and surprising to see the EVOO do so well. I'll have to adjust my thinking and diet.

Thanks for the video Doc, hoping I learn something new.

The ZOE Health researchers looked at aomething similiar... whole nuts, ground nuts, nut butter. They looked at the absorption of calories and health benefit for each.

Thanks! Great video!

Thank you so much for this thorough video! I’ve been wondering about this topic for a while (whether it is healthier to get fat primarily from nuts and seeds or from oils such as extra virgin olive oil and avocado oil) and this video really helps clear up the confusion!

Thanks for the video, there are so many KZread health experts who say that you should not eat refined oil.

The main benefit of fibre seems to be less digestive system cancers and none of these trials measured that risk. So while i don't actually preference eating oil or oil seeds i do think that seeds if uncooked or boiled would still be advantageous compared to oil only.

Super interesting content!

Thank you for teaching us (the viewers) how to look at the evidence, learn and think for ourselves. We must be advocates for our personal wellness.

you don't do videos , that's empirical research interpretation THESE ARE LECTURES but made simple thank you so much for the effort

Thank you for this. Great Vid. request: fermented dairy vs typical dairy.

Great Video!

This is why I love your channel : unbiased and in depth analysis 🤓 My conclusion : let’s combine both 😊

Thanks.

As full of suspense as a well written crime mystery :) Thanks, Dr. Carvalho!

Thank you

I really like your channel because it's unbiased and you always show us where science is today on the subject. PLEASE, PLEASE make a video about fibroids and diet. Some say don't eat meat and dairy because of hormones and estrogen. Others say high glycemic is the problem, and inflammatory. Don't eat grain and fruits. Some say don't eat any kind of fat. I watched your video about gluten, does it have any connection with this problem? What is your opinion bout all these things? I don't think menopause helped me to shrink it, other than no menstruation cycle.

❤ I use evoo each day and a handful of nuts

Best channel ever!

This is very valuable information for the average eater :) all this social media hyping around oils being bad, fat being bad, this fat is good, that fat is bad... well, now we know... It's something that has been repeated over and over again, (mono)-unsaturated fats are good for you! So eat them in whatever form... Thanks Gil!!!

Been looking forward to this video! 🎉

Flax seeds are the only food that contains Lignans. Look up lignans to know why we definitely want lignans in our diet. (Lignans are not present in flax oil)

@puga420

Ай бұрын

False. Barley, buckwheat, millet, oats, rye, sesame and wheat as well as nuts and legumes contain lignans too. 😮

Fibres are taken from the diet, not only from the nuts. Unless the rest of the diet was exactly identical, using oil and getting less fibres can be compensated by getting a little more fibres from some other food. A proper Mediterranean diet would involve salads, and plenty of vegetable garden vegetables (peppers, onions, zucchini, aubergines, etc.) so that fibres are always enough. The lesson to get home IMHO from this should be: the standard American diet is not good for you, and fibres are good for you and important, regardless of whether you get them from your wholemeal flour, cooked vegetables, salads, wholemeal rice, fruit etc. Eat plenty of fibres, eat many vegetables, and that's it.

Great review! What about the tendency for oxidation or degradation of the oils due to transportation, heat, storage temperature and shelf life issues?

Wouldn't the nuts be better at avoiding unwanted weight gain?

Oils such as flaxseed oil are more prone to going rancid before the whole seed does.

All three make it into my daily diet - hazelnuts, walnuts, pecans, 1/2 of a brazil nut, pumpkin seeds, olive oil on my potatoes and spinach, red palm oil in my morning protein shake, flaxseed oil in my evening protein shake.

@NessaNZ

29 күн бұрын

Half of a Brazil nut? Just how big are they where you are? Lol

Good video.A better follow-up video might be to see how many (in grams) nuts, and seeds should be eaten daily as a minimum to potentiallly confer any health benefit and how much oil.

I’ll have both ❤

Perhaps the control groups were somehow underconsuming polyunsaturated fats so much to the point where even with the nuts they didin't get the optimal ammounts, the only way this makes sense.

Great vid. Would this be applicable or comparable as well or if there’s a study relative to drinking the squeeze of fruit juice/vegtable instead of eating it as a whole? Tnx

Since you made previous videos about supplements for heart health, could you do one about lecithin and its effects on blood cholesterol? There's little, but promising-looking research on it and it's surprising that more people aren't talking about it.

I have seen quite a bit of discussion on the "negatives" of consuming Polyunsaturated fats, I will be searching your videos and see what I can find. Thanks

Cool vid, I was wondering this just before you uploaded it which is wonderful timing. I wonder if in practicality, due to the calorie density of oil, when one chooses to remove oil from the diet (as well as animal fats) and maybe have some tahini, peanut butter, walnuts, pumpkin seed, etc. here and there, does one lose weight on average? These studies seemed pretty controlled if I looked correctly. I wonder if in practice, on average people that use oil will have too many calories. I also wonder if there would be a difference if the diets were fully whole food plant-based.

Have there been any studies about the health outcomes of eating olives vs. consuming olive oil?

I only eat rice corn beans potatoes sweet potatoes oatmeal homemade bread and leafy greens drowned in balsamic vinegar. No added oil or fat of any kind.

Very nice content. Please do a video about zinc .

Thank you! I have genetics increasing inflammation and IL-1 and am trying to find non drug ways for decreasing the inflammation

I love the topics taken up on this channel 👌 I just wish there also could be added a comment to the clever “mechanistic arguments” that underlie many speculation about what is healthy, or not. Could it be that studies sometimes lag behind advancements in findings and thinking? Eg. Could it be that PUFA’s actually does oxidise, and therefore should not be taken as oils, but only in whole foods, despite evidence for this cannot YET be found in STUDIES, but only in the MECHANICS derived from science (and maybe supported by logic too) ?? Or stated differently: is it possible that the scientific understanding of the mechanics, could proceed the knowledge from existing studies? Or is it possible that the existing studies does not fully examine the hypothesis of certain mechanistic based ideas?

could you do a video about fibers there are a battle about it now so we wanna know its benefits and the appropriate amount to consume

To me nuts have more flavor and are more satisfying than oils. Oils to me are easy to overeat compared to raw nuts. It would be interesting if these studies compared raw nuts to oils. It may also be beneficial for strengthening your jaw over time chewing raw nuts as opposed to oils or nuts butters.

@tamcon72

Ай бұрын

Mew while you chew!

Did the trials ensure the quality of the oil e.g. cold pressed, glass dark bottle, stored in cold environment and not stored for a long time? Did the trials look at timing and food combining when having the oil and/or nuts?

Is there any trial comparing getting callories from sugar and from oils, such as canola ?

in a trial setting the oil is opened and used up quickly one would assume - but a household with multiple bottles of oil open on the shelf for long periods of time could end up with serious degraded(oxidized oil) - did the study address this? best practice at home everyday is likely only 1 small bottle of oil open at a time and use it quickly

I would love a future video mainly focusing on, no oil or nuts

How do they know that people adhere to the diet in the long term studies?

The study should be done for using only olive oil, corn oil, or butter.

Could you please do an episode on MCT oil? Is it really better than coconut oil despite being 100% saturated fat? I cannot find any reliable information on this. Thanks!

Maybe the fact that oils have concentrated good stuff in them makes up for the lack of fiber. Or maybe the lack of fiber has detriments that were not measured in these studies.

@julenaguileta6658

Ай бұрын

If the problen of oil is that It does not contain fiber, It would be enough to eat food with fiber alongside.

What are inflamatory markers? Is that just pain level 1- 10 or blood test?

I'm curious about Dr. Greger's (Nutrition Facts) argument against healthy oils because they're processed vs getting the same fats from nuts and seeds.

As someone who is in the middle of trying to get their sat fat content under control, it's useful to know that both straight oil and things like nuts seem to be about equivalent. Unrelated, I have noticed there is no video on this channel about MSG - is that due to there being very little clinical trial data on MSG, or should I book an appointment with an Ophthalmologist?

Any idea on the amount of each product was consumed daily?

I eat both, every day EV olive oil, nuts and nut butters (almond, walnut, pecan, peanut) , and an avocado - every single day. Also wild salmon twice a week.

I guess it doesn't matter as long as it's a tiny part of the diet. Who out there is making nuts or oils like 20% or more of the diet. In that case we'd start seeing some major changes. Possibly even entering the poisonous dose.

Are they better than not eating oil out nuts at all??

Interesting! Thanks for sharing. I often view Dr. Greger videos where he only recommends nuts, stating that oils increase endothelial inflammation. He presents his info as absolute with such confidence, which like a good salesman, works for promoting his plant based message. Good to see it broken down.

@littlevoice_11

Ай бұрын

I thought Dr Greger supported cold press flaxseed oil or olive oil 😊

But how long time over was a studies conducted I mean like over How long time did the studies Take?

Where does organic virgin coconut oil fall in relation to all this I wonder? I eat a lot of coconut oil when cooking. 😋

Given the prevalence of fiber deficiency in the average diet, I would say the conclusion of "No difference either way" suggests one should choose the fiber. But per calorie, nuts are pretty damn low in fiber, so I guess you really can do what you want. I eat 30g of walnuts per day but also don't shy away from canola oil for stir fries and the like.

@tangerinetangerine4400

Ай бұрын

Nuts and seeds contain more than fat and fibre. A combination of minerals (depending on what nut/seed). And protein of course.

Interesting thx 👍 Bowel cancer would have been a good one to compare. Also do people find it easier to over-eat with the oil? (Any study look at weight gain?)

@jenjen789

Ай бұрын

For me,it is so easy to overeat with nuts. I just can’t control myself. Nuts are addictive

Are there benefits to having more fiber in the diet that were not considered in these studies? My thought is that given what we know about the benefits of fiber, unless you had a past episode of diverticulitis, and as such were directed against consuming small nuts, seeds, etc, why would you not opt to include more fiber to get those calories?

I guess I wonder at what recommendations are made at these types of studies regarding brands used, do they give all participants the exact same oil, do they know how it’s stored by the participants, how fresh it was to start with? Whether the participants used the oils properly (not over heating…)? Are there contaminants from processing in the oils? All the problems I’ve ever heard about regarding seed oils have more to do with degradation that occurs after production than the source. If these issues were “taken care of” by the researchers, then it’s not really surprising that no difference was found between the groups.

Gil, would you mind doing a video for the new Netflix documentary called 'Hack Your Health'? It came out this year.

Are there any studies where the olive oil diet is compared to a low fat whole foods plant based diet? The Predimed “low fat” control diet does not seem a fair comparison as it is unclear what those people ate and their fat intake was relatively high at about 30% (which may also have included unhealthy fats)

There are a lot of things to consider here. Damage from roasting nuts. Damage from frying oil. Nuts and oral health...and oral health's relation to cardiovascular health. Polyphenols. Fiber. Differences with what you eat with nuts or oils. Snacking vs meals... Mixed nuts can promote snacking. Potential for a variety of nuts being better than just almonds, peanuts or just walnuts. Though, conceivably, there could be a mixed nut/seed oil. Though, I have never seen one and if I did, I would not trust it to be equal parts each...more like 90% peanut. Heck, the only mixed nuts I have seen have been roasted. I make my own with raw nuts and seeds. Though, I have difficulty limiting consumption. I probably need to make up little baggies, and just eat one bag full a day, as I am trying to lose weight.

Wow, that's major news! Yet, is it only the fiber that you loose when you go from nuts or seed to oil? or is there even more than that? Also I would think it's easier to overdo oil rather than nuts (easier to overdo on calories with oil than with nuts and seeds)

@rogergeyer9851

Ай бұрын

That's a good question. With nuts you get lots of fiber AND "nutrients", and whether you get all the nutrients in the oil -- I doubt it, when they filter out all the solids. But not being an expert, have to admit that's intuition on my part.

My question may be relevant may not be, but I'd appreciate if someone can help. I'm trying to eat healthy and as breakfast or snack I prepare oatmeal with vegan milk. The brand I buy has nuts and dried fruits in it. But, on the package, it says per 100 gr, it contains 1.7 gr of saturated fat. It doesn't list any added ingredients. Can nuts in oatmeal have such large quantities of saturated fat? The same brand has plain oatmeal and it lists 0 gr saturated fat. What do you think?

I was one of those people that assumed that nuts are more healthy because to make oil you have to remove the fiber (and other good things as well).

It’s much easier to cheat with oils. Much more difficult with nuts and seeds.

There is some static noise maybe you can fix it