Summary of ZOE Science And Nutrition Podcast Episode: Fats and oils: What’s the real story?
— Description —
Recent research challenges the traditional link between fat, weight gain, and heart disease, highlighting the influence of food manufacturers on the fat vs sugar debate Dr
Sarah Berry's studies suggest that consuming healthy fats may reduce heart disease and enable weight loss on a high-fat diet She emphasizes the nuanced health effects of fat, dependent on fatty acid type and food, and the importance of personalized nutrition Despite low-fat diets, the body stores fat as a survival mechanism
Dr Berry also addresses the impact of food processing on health outcomes and recommends extra virgin olive oil, sunflower oil, and soybean oil as healthy alternatives The podcast encourages leaving reviews and subscribing, offering a 10% discount on a personalized program at joinzoe.com/podcast
Questions for potential future episodes can be sent in on Instagram or Facebook.
Fats and oils: What’s the real story?
Key Takeaways
- Recent research challenges the link between fat, weight gain, and heart disease
- Low-fat diets in the 1980s led to confusion and lacked evidence of health benefits
- Food manufacturers influenced the fat vs. sugar debate through biased research
- Eating more healthy fat may reduce heart disease
- Dr. Sarah Berry's research suggests weight loss is possible on a high-fat diet
- Olive oil is safe for frying but excessive heat can reduce its antioxidants
- The health effects of fat are nuanced and dependent on the type of fatty acid and food
- Body stores fat as a survival mechanism despite low-fat diets
- Reducing energy intake can trigger a hunger feedback loop
- Personalized nutrition is crucial for health outcomes
- Consuming dietary cholesterol doesn't increase blood cholesterol levels
- Food processing and type of fatty acids are crucial for health outcomes
- Monounsaturated fatty acids in oils like olive oil are stable for cooking
- Eggs and oily fish are beneficial in moderation
- Algal sources are recommended for vegans and vegetarians
- Extra virgin olive oil, sunflower oil, and soybean oil are healthy alternatives
- Listeners were encouraged to leave a review and subscribe to Zoe Science and Nutrition podcast
Healthy Fat Reduces Heart Disease
- Fat has been linked to weight gain and heart disease, but recent research suggests this is wrong.
- In the 1980s, low-fat diets were recommended to everyone, leading to confusion and little evidence of health benefits.
- Food manufacturers influenced the debate by funding biased research that downplayed the risks of sugar and highlighted the dangers of fat.
- New scientific evidence suggests that eating more healthy fat might actually reduce heart disease for many people.
- Dr. Sarah Berry, a leading expert on human nutrition, has run over 20 randomized clinical trials looking at how humans respond to different fats.
Lose Weight on High Fat Diet
- Dr. Sarah Berry explains that it is possible to lose weight while eating a high fat diet, but the results vary from person to person.
- She also mentions that it is harder for most people to lose weight on a low fat diet than on a high fat diet.
- Dr. Sarah Berry advises that olive oil is safe for frying or roasting, but excessive heat can reduce the levels of antioxidants in the oil.
- She also addresses the question about coconut oil, but the response is not included in the provided conversation.
Reconsidering Low-Fat Diets: A Nuanced Perspective
- Dr. Sarah Berry emphasizes the importance of fat in our diet and challenges the notion of low-fat diets being healthy. She explains that the health effects of fat are nuanced and dependent on the type of fatty acid and the food it's delivered in. She introduces the concept of intrinsic and extrinsic fats and highlights the importance of considering the overall dietary pattern when evaluating the health effects of fat.
- Dr. Sarah Berry addresses the question about weight and fat storage, explaining that despite eating low-fat diets, people can still put on weight because the body stores fat as a survival mechanism. She delves into the evolutionary aspect of fat storage and its essential role in providing energy reserves for times of scarcity.
Challenge Conventional Weight Loss Methods
- Excess energy from carbohydrates or fat is converted into fat and stored in the body, regardless of the source of excess calories.
- Highly processed foods with highly bioavailable nutrients make it challenging to lose weight in the obesogenic environment.
- Reducing energy intake by 200 calories a day can trigger a hunger feedback loop that drives an increased energy intake of about 750 calories.
- The calorie content of fat and carbohydrates doesn't consider the digestion process and feedback mechanisms affecting fat deposition and release.
- The Diet Fit Study and PREDICT research highlight the need for personalized nutrition rather than a one-size-fits-all approach.
- Consuming dietary cholesterol doesn't increase blood cholesterol levels; it's the type of fats consumed that affect cholesterol levels.
- Refined carbohydrates like bread and pasta can impact cholesterol and triglyceride levels, promoting the production of lipids in the liver.
- Fermented dairy products like cheese and yogurt have a different effect on health compared to butter, despite having a similar fatty acid composition.
Consider Fatty Acids, Not Labels
- Food processing has a huge impact on health outcomes. It's important to consider the type of fatty acids and the food it's in, rather than just looking at food labels.
- Monounsaturated fatty acids like oleic acid in oils like sunflower oil and olive oil are stable for cooking. Polyunsaturated fatty acids in oils like rapeseed oil can become oxidized and produce a rancid taste when heated.
- Extra virgin olive oil is the healthiest option due to its high polyphenol content. It's safe to cook with at home, as the compounds produced at high temperatures are not relevant to home cooking.
- Eggs are a healthy part of the diet in moderation, providing valuable nutrients and proteins. Oily fish like salmon and mackerel are beneficial due to their very long-chain omega-3 fatty acids, which are essential for health.
- The evidence on the benefits of fish oil sourced omega-3s is inconsistent, and the need for these long-chain omega-3s depends on an individual's baseline intake. Algal sources are recommended for vegans and vegetarians.
Ditch the Other Oils Now
- Dr. Sarah Berry and Jonathan Wolff discussed the importance of using only extra virgin olive oil. They also mentioned sunflower oil and soybean oil as healthy alternatives. Dr. Berry emphasized moderation in consuming eggs and oily fish, and highlighted the availability of alternative fats for vegetarians and vegans.
Gratitude and willingness expressed
- Jonathan Wolff expresses gratitude to Sarah for her time and acknowledges the complexity of the topic.
- Sarah appreciates the opportunity to discuss her favorite topic and expresses willingness to return.
- Jonathan thanks Sarah and bids her goodbye.
Get 10% off personalized program!
- Dr. Sarah Berry and Jonathan Wolff discussed Zoe Science and Nutrition. Listeners were encouraged to leave a review and subscribe. They can also visit joinzoe.com/podcast for a 10% discount on a personalized program. Questions can be sent in on Instagram or Facebook for potential future episode answers. The podcast is produced by Fascinate Productions with support from Sharon Feder and Megan McPherson.