I start the day with home made lemon and ginger tea which I find has stopped my cravings for sweet things, halved portion of food on my plate, hardly any processed foods, home made bread with seeds, eat butter, cream and home cooked food with olive oil, lots more vegetables and drinking minimum 2 litres of water a day. Dropped a dress size, dont get hungry, feel happier, more energy, less inflammation.
Maybe there wasn’t the time but there was no mention of the impact of the ratio of omega 6 & 3 in our diet and the imbalance that comes from too much 6 from seed oil in our diet like sunflower, rape and palm.
Hi Jim, thanks for your question. We'll pass the feedback over to Sarah and Jonathan and try and set up a fats revisited episode, there's certainly a lot to say!
@@jimnewtonsmith unfortunately it seems J. DiNicolantonio has made unsupported statements & refers to outdated research & contradicts the evidence based medicine in all recent trials etc. So I would be extremely cautious about following his advice. Like you I would be very interested to see the ZOE team's response to Omega 3 & 6 benefits (or otherwise) as I have a number of nuts & seeds in my daily diet.
@@robinstokes5179 That’s interesting. Where did you get get your analysis from? I don’t thing the concern is about nuts and seeds as such - it’s more about the amount of industrialised (veg) oils used in our diets for cooking and in processed food, as well as the actual processes that make seeds into oil.
Bit disapointed regarding the talk on seed oils. They are all very highly processed (They have to use solvents to even get oils out of seeds..think about that) and also very high in Omega 6s which makes them very pro-inflammatory. As if anyone needs that? Also, the talk on cholesterol. 75% of the cholesterol in your body is manufactered by your body regardless of your diet. Only 25% comes from diet. It is a very important component. I'm not sure why people are still saying you need to lower it as much as possible. It has so many vital functions. People also need to remembner the number of particles which is a factor in contributing to heart disease etc....and saturated fat does not increase these particles. Carbs do...Saturated fats just fill up the existing particles....so talking about fats increasing cholesterol and hence being bad is way too simplistic and not telling the full story.
I had to go low carb due to diagnosed with T2 diabetes, had a cholesterol level of 4.8 till going low carb more eggs for breakfast, increased to 6.1🙄 nurse started mentioning it, ah but your good cholesterol is low 🤷🏼♀️ No way will they get me on a ruddy statin ££££
Just to add to what you are saying: One third of the membrane of every cell in our bodies is made of cholesterol. We'd all drop dead if our cholesterol levels went too far below optimum. The cholesterol patches up the sclerosis in the arteries, which are caused by something else (not cholesterol! - hint: sugar, carbs!) and then the clowns blame cholesterol and put their dupes on statins. It is like blaming fire trucks for housefires because every time there is a fire they noticed fire trucks and therefore they concluded that fire trucks cause house fires, while they ignore arsonist running around with a lit match (ie. sugar). Bunch of morons that led everybody down the wrong path 50 years ago and have brainwashed everybody ever since, starting with nutrition "scientists"..
@@angelarawlins3703I've refused too. I have no plaque at 73. My cholesterol is high. I had arrythmias so I had carotid ultrasound, MRI,CT and angiogram of the heart. No plaque. I've eaten low carb high fat for years.
Just a couple of areas for clarification: 1. What should we put on toast? Tim said ditch olive oil spread and use butter but you don't seem to agree. Which do you think is better? 2. Is it OK to eat wholemeal bread, pasta and rice? Thank you.
If you get an oil bottle with a spout you can drizzle olive oil over your toast and it tastes great on its own or with marmite and/or peanut butter. I do use butter if I’m having jam though!
Now as a T2 diabetic I make my own whole meal bread with mixed seeds. Told to use full fats, so NO synthetic spreads, butter, a scraping, quantity. Oil doesn’t go with toast 🙄
Ideally you wouldn't eat toast since it's bad for your health. But if you do, then don't put any fat on it. There is very little in nature that contains both carbs and fat, and that combination triggers a vulnerability in us that makes us find it delicious and causes us to overeat.
I disagree that Sunflower, Soy or Canola vegetable seed oils are healthy, the reason is: most of these seed oils on our supermarket shelves are all processed at very high temperatures, usually with hexane solvent then go through several more processes to make them presentable and have decent shelf life. Unless these seed oils are processed differently, ie cold pressed, etc, then they surely just cannot be healthy? The bias against animal fats and butter seem to project a plant based diet, which to me seems is somewhat an unfortunate bias that I find disturbing, when obviously, animal food products these are part of our ancient diet as they do contain all the nutrients required by humans which resulted from thousands of years of being meat eaters. Not that I don't like vegetable or fruits, its just impossible for them to have been available 30 to 40 thousand years ago, not even taking into account the high sugar content and starch content bred into modern Fruits and veggies by human manipulation. I just cannot see why the bias towards plant based food, doesn't make sense to me.
Jonathan you said (Ithink) that you thought it was magical that cheese would be nutritionally different from butter because "cheese is made from butter" but it isn't. You may have misspoken but in case your cheese-guilt is a result of this misunderstanding, they are made by different processes and although both are made from milk the one isn't made from the other.
I am more than skeptical of some of the information provided in this presentation. Dr. Berry stated that butter consumption might be bad for you - raising cholesterol in some people. Is this always bad? It is my understanding that cholesterol is at best a surrogate marker associated with premature heart disease in a minority of people. Are there good studies showing premature mortality in those who indulge in butter consumption? What I mean by good, is studies that eliminate confounding risk factors such as smoking, lack of exercise, poor sleep, poor social relations in the populations being compared. There was a surprising reference to a single study that tried to compare 2 diets - has this been replicated? This is reliance on a single study in nutrition - and nutritional studies have been shown repeatedly to fail under scrutiny to be unbiased or the subjects not truly randomized. Reliable nutritional studies are extraordinarily difficult to do with human subjects. I can't hang my hat on a single study. There have been some recent studies that suggest that saturated fat consumption might actually be associated with longevity. Another Zoe, Zoe Harcombe, has studied mortality using World Health Organization data that indicates that increased cholesterol blood level is associated with longevity, especially in women. The Women's Heath Study - one of the largest studies ever- results indicate increased mortality in those women consuming a low fat diet.... I consider death as an indisputable marker in a study - most analysts will agree that the person is dead, but "heart disease" has a huge "fudge potential" in often what is called heart disease is insignificant with regard to mortality. My 2 cents!!
Oh dear, I’m doing it all wrong! I am slim but have high BP and had mini stroke 5 yrs ago, all this despite taking regular exercise. I’ve always been a sugar fiend, mainly in tea and coffee. I really must stop that! So more extra virgin olive oil, 3 eggs per week, some oily fish and add a few whole almonds. Thank you, so interesting!
As usual, Zoe along with Dr. John Campbell in my opinion give the most scientific based information. Kudos to your moderator skills & inquisitiveness along with your stellar guests (this time Dr. Sarah Berry)!
Great information, I'm almost 70yo still work full time in a very physical job and on a full fat diet, milk eggs bacon daily my cholesterol is at the high end of what's deemed acceptable ( whatever acceptable should be as I don't think anyone really knows) but it hasn't moved in years. Also the point at which polyunsaturated cooking oils become toxic/ carcinogenic is largely guesswork so I avoid altogether. I do use olive oil, ghee and plain butter a lot and Cold Pressed raw milk.
Your health and virgor fly in the face of latest low fat diets. They say heart disease picks up without fat and dietitians still say low fat. I'm so confused. You are doing an amazing job on health.
You are so right about Cholesterol. Most experts are clueless and guessing. But just act as if they are not. Given the confusing and conflicting muddle that passes for advice it's hardly surprising.
I think it would be really good to cover the health impact of hydrogenated fats. Lots of people avoiding animal fats & dairy as they think this is healthy but eating lots of hydrogenated fats because they think vegan is automatically healthier (e.g. margerine)
Just one comment on Sarah's use of the term rapeseed oil. In much of the rest of the world, this has been renamed to canola. I believe that this originated in Canada as a marketing effort. I have heard that some opthalmologists relate polyunsaturated oil consumption to rates of retinal detachment. I'm not sure how scientific this is, but it does add to Sarah's "complicated" description.
The key is insulin. Insulin is a fat storing hormone. There is function for this as bloody sugars getting too high is very dangerous so the insulin tells to body to burn those first to get rid of them and thus block access to fat stores. If your insulin levels are high then you cannot burn fat. What spikes insulin? Sugars and carbs...all carbs...and proteins to a lesser degree. Fats do not really cause any insulin response at all. Saturated fats are also very satiating and so you do not need to eat as often when you eat those along with proteins. Less frequent meals means insulin has more chance to lower as well plus fasting is good for the digestive system. Basically, carbs make you fat and hungry. Cut them down and eat more saturated fats and moderate proteins and you'll find you don't need to eat anymore often than twice a day max....for sure cut the processed food and replace with whole proper food. We were never meant to be constantly grazing on food.
@@jrcampbell2367 exercise is advocated for diabetics after eating. However carbs turn to sugar in the body and spike the glucose. Whole fat foods are recommended more than low fats.
@@jrcampbell2367Exercise does not contribute anywhere near as much as you think it does. It is good for sure...but especially as the body gets older, exercise will not really assist in weight loss. It is mostly down to diet.
@@jrcampbell2367 It is FAR harder to burn calories than it is the consume them. You simply cannot keep up with exercise and too much anaerobic exercise will actually increase cortisol and insulin!!!
That was really interesting about the difference between whole almonds and ground almonds. I've recently switched to almond flour but I see now that it's probably not as good as I was led to believe. Is this the same for peanuts and peanut butter?
just at the 3rd video and already a ZOE fan. I would love to have a comment on fermented butter, as well how much that process might influence other fats like the example on cheese, yogurt and kefir. thank you!
So often a ketogenic diet is seen as “fringe”, a “fad”, some diabetics do it etc. Let’s see: 1 out of 10 US Americans now has type 2 diabetes! But many of these people have successfully reversed it with a low carb or ketogenic diet. This is often conveniently brushed under the rug. 1 out of 10, and rising. While you see restaurants and grocery stores catering to people with gluten intolerance (about 3 out of 100), 10% of the US population is being ignored (unless it’s the food industry trying to make a buck off of “Keto” foods and nonsense like fat bombs). But there’s much scrutinizing a low carb lifestyle that has taken so many type 2 diabetics off the pile of medications that their oh-so-wise doctors prescribed without ever guiding them to REVERSING that diabetes. I know, I am one of those patients. To blame however is much of the “keto craze” put up by false apostles on the internet who are busy not “getting kicked out of ketosis” and promoting nonsense like fat bombs while failing to educate themselves and their followers about what a correct low carb or keto lifestyle means.
Very good information, thank you. I make my own butter and ferment it with kefir culture for 48 hours. I wonder if this method would somehow alter the way the fat in butter is metabolised by the body.
I lose weight easily with the calorie DENSITY approach,NO calorie counting. Older female. Walk, line dance. It’s not the exercise. I wish they would do an experiment specifically for weight loss and calorie density.
Your best video so far. Data on what people with weight problems have thought for a long while. Please get this out to Doctors, especially those without weight problems, as patients feel like failures when conventional diet advice does not work for them.
Have you looked at the high processing temperatures that canola and soy bean oils are processed at? It changes them at the molecular level which make them very unhealthy.
That is correct. Before it's even bottled, the oil becomes rancid and you wouldn't be able to eat it. Which is why they superheat it (at many times the temperature of a deep fryer) to burn the rancid taste away. But the oil is still bad, and the superheating creates a number of highly toxic products. Canola oil, soybean oil, flaxseed oil... they're basically cancer juice.
Coming from the more animal-based side of things, I find most "experts" I encounter say 2 - 4 eggs per day are perfectly fine. I'm aware of one that eats 12 eggs per day (His calcium score is zero). Sarah's cautious recommendation of 3 - 5 eggs a week would be seen as ridiculous.
Just a note for Zoe - it really is worth getting accurate subtitles for these excellent podcasts so that the correct information is accessible to everyone.
I still object to Sarah's claims that sunflower oil, soybean oil, and rapeseed oil are fine. Are they really? These are highly processed, ultra-processed seed oils that promote unnecessary inflammation. Olive oil should only be used as dressing, never for cooking. LDL cholesterol is not all bad; it depends on the type of LDL. Saturated fat is needed by the body. Polyunsaturated fats make cell go haywire. Good LDL (not to be confused with HDL) is protective to cells, and beneficial to the elderly. I just could not swallow Sarah's claims, which seem to protect the big food and big pharma industries through misleading explanations. I'm so sorry. We are safer with natural oils like butter and coconut oil.
Those plant oils are indeed awful. They become rancid during extraction, and they superheat them to burn the rancid taste away. But the oils are still rancid and the superheating process creates highly toxic substances on top. Yes, cholesterol is highly misunderstood. LDL is important, having low LDL increases your risk of death and dementia.
@@vmcdelta As ridiculous as social media is, in this case, it doesn't even come close. Look into how nutrition "science" is conducted, and you'll quickly realize that the vast majority of the "evidence" is invalid. Moreover, look into how various forces (researchers, companies, organizations and government entities, not to mention the Adventists) have consistently ignored or even buried evidence, written abstracts and conclusions that don't match the data they gathered, and actively work to produce misinformation.
I appreciate that this is only an hour, but so many vital topics were missed. There was no mention of.. 1) Insulin Resistance and Hyperinsulinaemia. 2) Visceral, Hepatic and Ectopic fat. 3) NAFLD/NASH 4) Fructose (being half of table sugar) being a major cause of the first 3. All of which lead to obesity and T2D. 5) The poor ratio of Omega 3 to Omega 6 in industrial nation diets and its inflammatory effect 6) Fat doesn't clog arteries. They are narrowed by the inflammatory issue of Atherosclerosis. I'd like to point them in the direction of the Minnesota Coronary Experiment, the results of which were buried in the 70s, and just recently published. An RCT, showed that a group that swapped out SatFats for PUFAs had more deaths from heart attacks and all cause mortality than the control group that kept on eating the SatFats. It was buried by Ancel Keys, who was the main proponent of the SatFat is Bad theory. He knew that it wasn't true.
@@angelarawlins3703 The ZOE TH-cam channel does seem to be recognizing that we have been misinformed in the past about diet but the channel comes across (to me) as being very tentative about acknowledging this change.
I have been a staunch supporter of the Zoe site but this podcast is in disagreement with the"fat" debate of Dr Esselstyn, Dr Greger, Dr Barnard, Dr Ornish and Dr Campbell. I have, since following their diet recommendations, significantly lowered my blood pressure and cholesterol. Also I have lost a stone in weight without calorie counting and was a healthy 10stone to begin with at 5 feet 6. Are you saying that their plant based low fat, low sugar and low salt diet is unhealthy then???
Of those I only know Greger, Ornish and Barnard's. They are indeed awful diets. Slightly better (or at least comparable to) than the "standard" diet (that is absurdly bad for you), but that's not a high bar.
@@Blucamels Barnard's diet is nonsense. If you have diabetes you should be cutting all carbs from your diet (consult your doctor first because you will need to drastically reduce your meds if you do that). Obviously you'll be getting your energy from fats.
I followed the Esselstyn diet for almost five years. It was causing an unfavorable trend in my lipids. I added olive oil, fatty fish, avocados and nuts. My ldl went down, my HDL went up, my triglycerides went down all in very significant amounts. My total cholesterol also went down.
I have damaged my body by taking low fat foods yet eating sugar and refined carbs. I wish I had know this better 20 years ago. Its what ancient wisdom like Ayuerveda have been saying all along!
Great video, thanks. I would be interested to see research that shows saturated fat from meat is worse than plant-sourced saturated fat. Can anyone point me in the right direction ? Cheers!
Butter is probably the third best fat to use to fry your meat or eggs in, after beef dripping & lard. Ahead of olive oil & way ahead of any seed oils, which really ought to be banned.
I do not buy the statement that highly-processed vegetable oil is better for you than a non-processed animal fat like tallow. It goes against the whole foods principle. I'd love to hear and see some actual data to back this claim up.
I tried high fat, and initially did well, but after 2mnths or so, i put on weight. Prior to, i had been on slimming world, which is more balanced, i suppose. I lost weight and had kept it off for 7yrs, till the pandemic, when i stopped SW and started eating takeaways to cheer me up. I was always concerned with slimming world that the fat free yoghurts were full of sugar though...
As usual, really useful discussion that has succeeded in changing my mind (and future practice) concerning cooking with extra virgin oil. I had taken seriously the scare story about the carcinagenic effects of heated EVO but Dr Sarah Berry explanation of the studies that led to this scary claim were faulty, i.e. good for mice in the lab but not applicable to humans cooking their food at home.
Can Dr Berry explain how 3 to 5 eggs a week is determined as 'up to a certain cut-off of intakes'? What happens if you eat more than that? Personally, I usually consume one poached egg for breakfast every day, or 7 per week: is that wrong in any way?
She is a traditionally trained MD peddling the same fence-sitting nonsense of “moderation is the key”. Her statement that eggs are good but there is a cutoff of 3-5 per week is nothing but rubbish based on zero science. She lost all credibility on that point, and her statement that the EU governed fry oil use and change intervals. And her claim that palm oil was added to commercial fry oils. And that only extra virgin olive oil was acceptable, and that sunflower and soybean oils were beneficial. Many of her views are wrong science and claptrap. I am an MD, classically trained and have unlearned much of what I was taught over the last two years.
@@patrickstarrfish4526 Palm oil really gets added to commercial frying oils, at least in Germany. I know because I get rushes and pimples from palm oil. I can't have fried foods at restaurants any more.
When I was diagnosed with a Vitamin-D deficiency in 2009 following some health issues, I looked at data online from nutrition investigations. I then added nuts, yoghurt and more oily fish into my diet, which are all high fat.
Same! I havent been able to get my vitamin D up despite supplementing and its because I had been avoiding fats as they were 'bad for me' which I now see is preposterous!
@@TS-rv4hf I had not been following a low fat diet, and the investigations were looking at issues like mortality and CVD. However, the result of my reading was to identify healthy foods that turned out also to be high fat and to dismiss the anti-fat information. It told me that there was no evidence for low-fat milk being a better choice than high fat. Fats are a whole range of nutrients that should not be grouped together as all being the same.
Many people supplement with too low a dose. We have 2000 UI but friends are on about 10,000 as they suffer significantly. Obviously, really high doses should, I believe, be prescribed via your GP. A good GP is worth their weight in gold - and then some
There are a lot of doctors in the US that promote a whole food completely plant based diet and they advocate no oils. We are not talking about those over processed low fat food… Basically what they are saying is that olive oil is hyper caloric malnutrition. All these messages that contradict themselves are so confusing. But honestly I have been able to manage a lower weight and loose a lot of weight but I can’t seem to be able to loose my last 30 pounds. And it’s because it’s a very hard diet to follow long term for me. If the decadent foods I use to love are around I have such a hard time resisting… Damn loosing weight is one of the hardest to do😩 Make Zoe available in Canada!
I found the concept of intrinsic and extrinsic fats, sugars and other carbohydrates fascinating. It certainly sounds very plausible and I am already thinking how I might incorporate it into my diet. I did wonder what the effect of freezing would be on cell structure and matrix and whether it might change an intrinsic food into an extrinsic food? For instance if I added frozen berries to my porridge (made from steel cut oats off course), would the berries matrix survive enough to control the release of sugar or would it be diminished and if so by how much?
Interesting video but I think each topic could be covered in more depth. 1) Oily Fish: Dr. Spector’s reservations about fish are more about naturally grown and caught vs. fish farm raised where crowded fish received anti-biotics etc. 2) I was surprised that Dr. Sarah Berry used “average” rather than a more statistically relevant “median.” 3) Oils: There are other oils available: Safflower, Peanut, and Avocado that have high smoke points. 4) Oil consumption can be cut drastically by using a non-stick pan. Hard anodized aluminum is one of the best. The pan should be heated before the oil is added. Then you add a small about of oil, this should coat the pan. Then add the food. Cooking techniques can change oil use and consumption. As Dr. Berry said: “it is all about moderation.”
@@angelarawlins3703 Do not use Teflon. Hard Anodized Aluminium is the best. Their are other types but you must be a skillful chef. The best part is it cuts oil consumption but something close to 85-90 %. But again you must learn how to handle your pans. With Hard Anodized you use just enough oil to fill the microscopic gaps in the pan. You must also spread the oil all around the pan. Note: this is a very fast cooking method. Therefore a high smoke point oil is essential. The result is drastically less calories from oil. Note that these pans retain heat so you must learn to turn off the heat before you think the food is cooked & remove the food to a plate to cool. Since the pan retains heat, l add dishwasher soap, cold water & scrub clean with a brush with the soappy water.
@@angelarawlins3703 I have them too. The frying pans are sitting in my storage room. I use the pots to boil potatoes, make chicken soup from chickens (no powders with added chemicals). Also my pressure cooker is stainless. Better for blending with various tools that can damage non-stick pans. Various stores sell good quality hardwood tools for use in non-stick pans/pots. My motivation was the calorie content in all cooking oils. BTW: I took a hint from Dr. Spector, I splash expensive EVO after cooking when the taste of oil adds to the food.
Late to the party, but so very grateful for this hugely informative video. The explanations are clear without being patronising, and it's great to have solid evidence to back up my reluctance to buy 'low fat' options. And thanks for the tip about extra virgin olive oil!
Could the difference between cheese and butter in raising LDL be put down to the greater amount of saturated fat in butter per gram? Did studies that looked at this keep the level of saturated fat the same between groups? Eg feed the cheese group over double the weight in cheese? Would also be good to understand why Zoe deems an egg fried in olive oil as healthier than a poached.
I eat a lot of whole grains (as in steamed kernals) as my carb base, and use unsaturated oils, usually with legumes or low-fat meat. I originally did this because it's cheaper and I'm on a budget, but what I've found is that it's easier to lose weight than with canned soups and other processed stuff.
Butter! Could we have something information on the pros and cons of butter, cut offs etc. I’m a 2 egg a day at least person so want to know more about the for and against of this. My bloods are PERFECT according to my last blood work report having eaten the LCHF way for 150 weeks. Currently I am definitely a high sat fat (animal sourced and avocados) and organ meats featuring in my diet are increasing in frequency over the past year. Watching the work of Dave Feldman et el for Lean Mass Hyper Responders people who develop very high cholesterol numbers on LCHF.(I’m borderline).and biased toward cholesterol as a good thing on a personal level but find population studies contradictory to my personal and family experience. Currently fascinated by the ‘4th phase of water’sciencce of Prof Gerald Pollack et el showing impact on cardio vascular function, immunity and health & well being in general using infrared light ( amongst other things like food sleep etc). Would love a good debate on any of the above between Zoe and others.
I haven't heard ANYTHING about the nutritional value of grass raised beef/butter/cheese vs organic vs traditional. When I studied holistic nutrition 15 years ago they were comparing grass fed fat from beef to the quality of oil from oily fish... Love love the podcasts!!!
Eggs, I’ve become a T2 diabetic so had to seriously reduce carbs. I will have 2 eggs for a breakfast. I still have oats but mix with seeds etc. why is it I’m finding it hard to eat out occasionally. All other eating styles are catered for eg. Vegetarian, vegan etc but no one bothers with helping diabetics? Told to eat more whole fats.
It is almost impossible to sustain a low fat diet, since you are forced to eat more carbohydrates which tend to switch off fat burning and initiate fat storage.
Indeed, there is fat in every plant food, even lettuce so to go fat free is nigh on impossible. Whole olives and sweet corn are better than their highly processed oils.
Sarah is very knowledgeable and hearing all the data is often useful, but sometimes when the conclusion is, "it's complicated and dependent on person to person", it becomes confusing and I'd say pointless to hear for most people. For me that important point about low carb/high fat working for some but not all people would be: "What was it about those people that made it work?" A bit of speculation would help here because if you can define the (a possibly correct) answer it would push things forward much better for people than leave it hanging unresolved. For example, could it be that the people it helps have a different insulin resistance status to those it does not help.
The positing that "your body doesn't care" and that you can "swap back or forth between fats and cola" is quite disturbing on a broadcast like this. It definitely lowers the credibility, as that is absolutely NOT the case.
The countries where large amount to of coconut products tradional had little cardiovascular disease until they started eating a western diet. See Dr Western Price and his research.
It’s is so enjoying that even 2 proficient nutrition specialists still don’t make the distinguo between whole carbs and refined / hyper palatable carbs; because here lies the entire difference between a beneficial whole carbs diet and toxic refined carbs diet What a shame you don’t discuss this😢
This episode is specifically about fats and oils. There are many many episodes, and they are still making more. I haven't listened to all of them yet but there probably is an episode on refined vs whole carbohydrates, if they haven't made one yet they probably will make one in the future. Nutrition is such a complex topic it isn't possible to discuss all of it in one episode.
Something I don't understand - if making almond flour means we process the food quicker and it's less healthy for us why is olive oil any different? It's even more processed than the original food. It's the fat worlds equivalent of sugar. In addition a tablespoon of olive oil contains 3.75mg of polyphenols. 1 blueberry has more than that. Olive oil is not a good source of polyphenols. I just can't makes sense of the logic behind being wary of highly processed foods and eating oil, a highly processed food?
Reckon the least processed olive oil is Cold pressed Extra Virgin Olive Oil sold in dark bottles. If I want to fry something at a higher temperature I might add a dash of Grapeseed Oil, or if I‘m cooking Asian I add a splash of Sesame Seed Oil mainly for flavour, as it burns quickly. Wonder how good/healthy seed and nut oils are.
I think they mean highly processed carbohydrates being bad. Oil per se can be fine but obvious as pure oil it has all its calories but if eaten as the raw food (olives or sunflower seeds etc) then less of the calories are released and absorbed but can help the gut microbiome
Great listen but it again just highlights the fact that we still don't seem to know what is right or wrong. I am sure many people listening to this who eat a certain way can point to any number of papers telling us that butter is good and animal fat is good or whatever. It's so confusing. Animal fat is an interesting one. I would assume that many humans evolved on animal fats in their diet and yet it seems to still be an issue. Maybe it was to do with the quality or how we consumed them. Evolution being almost like magic I find it hard to believe that a food that was such a big part of human evolution could be such a problem (assuming you eat it without all the processed carbs).
Does butter and other carbohydrate fat have a bad effect on your heatlh in the absence of grains and sugars? I don't think there is any proof for this but happy to be corrected.
The package of almonds has to include the entire chemical energy. They can't make an assumption about what you would do with the ahmonds. You might as well make an ahmond butter in a blender. Other ingredients could be ground or cooked more or less.
Brilliant podcast today. I’m really pleased to have things confirmed and I seem to have made a lot of the right choices 🙏. I’m also an advocate for all things in moderation. I found the section on oils really helpful as I too was limiting the amount I cooked with olive oil (yes extra virgin 👍) being concerned at high temp cooking. I’m also an egg lover…..mainly boiled though 😂. Look forward to more of these myth busting talks. Thank you so much x
Very impressed by Sarah's contrasting whole almonds vs almond flour. Makes me wonder if another bright researcher has contrasted whole olives (green, brown, black) vs extra virgin olive oil... Also, are we to expect claims like double or triple extra virgin... Any thoughts?
Thank you! For more on the almonds check out this blog all about the food matrix: joinzoe.com/post/food-matrix It's a brilliant question regarding olives, a quick search brought up this review you may find interesting: www.mdpi.com/2304-8158/7/7/109
@@angelarawlins3703 i just skip flour all together. no need for processed food. i try to eat no more the 25 grams of carbohydrate a day. my fasting glucose was 91 this morning. if i am careful i can stay under 100 all day. more than likely at some point i can easily hit 140. took awhile to get to this level. keep at it.
@@sharkair2839 Just being low carb is a nightmare to eating, try eating out!! Certain lifestyles are catered for but not for diabetes. My Consultant Endocrinologist would not give me a carb total, said “You’ve got to live’ and my numbers are good on a low carb as I am and I’;m following the Glucose Goddess and trying her ideas. I went on a residential course last week and nightmare, all heavily carb food and no options,> I’m yet to write a feed back review. I don’t use your measurement, my glucose was 6.4 this morning, good as I get the Dawn Phenomenon which can make it lot higher
I applaud any channel that promotes good health but I struggle with some of these "revelations"...because they have been known for decades already. Eat whole food, as fresh as possible. Rigorously avoid even mildly processed factory output. Eat a wide variety of vegetables etc. Don't overeat. If you eat meat, have small portions, as a "condiment". I have been reading about this for 50 years. But I know most people have not. It just amazes me... Keep up the good work
In the 90’s Dr Sarah would’ve been pushing the low fat diet to us all (as some dieticians still do). A little self-skepticism might be in order. If we were wrong once, we very well could be wrong again. I think that, separately from the “research”, there is much to be learnt from the wisdom of the crowd, where high fat, moderate protein, low carb diets, seem highly likely to reverse many chronic diseases.
Professor Spector says "Everything you have been told about food is wrong". Looking at him, I think I will eat the opposite of what he recommends as he is not a great advert for his eating plan.
I was enjoying the video until the doctor started talking about good and bad cholesterol. Could you explore this topic some more. And discuss LDL oxidation. Which is really what's 'bad'. Regular LDL is actually fine when you have a corresponding amount of HDL and low trig
I also can't believe you're advocating any seed oils (sunflower etc). You did say some types but people will hear that sunflower is ok. It's very inflammatory. Perhaps this caused the skew in the high fat Vs high carb study you mentioned. I.e they were getting high inflammation. Soy bean oils? Wow. No.
"Sounds good" but very little science quoted for the background - I have a problem with these type of talks and that sort of experts. Fair enough she said it's very complex but then went ahead to simplify and state yeah you can fry with any oil and eat whatever since all is down to individual - an enjoyable listen but not all that helpful in the end.
I am 26 y/o, 172cm tall and weigh 71KG. 8 weeks ago i was 75KG, i have been in a low carb diet with under 1500 calories a day and I cannot lose weight at all. Have been taking my weight every night before bed and it goes up and down all the time but it has been near impossible to lose weight on a 500 cal deficit and everyone says 200 cal deficit is enough... I do intermitent fasting and eat between 1-8 PM. My monday to friday look like this: 1 PM - 1 scoop of huel (200 cals) - I take one scoop cuz two has a thicker texture and tastes nasty 7-8 PM - 2 -3 pieces of fruit, usually banana apple and some blueberries + dinner which is mainly vegetables and meat Saturday and sunday same eating hours but eating more fruit and oatmeal instead of huel at 1PM Once or twice a week a have a sushi box from sainburys as a treat as well during my eating hours. I do no exercise.
Prolonged caloric restriction is a really, really awful way to lose body fat. Its effects are well-documented... at first you'll lose some weight, but that will decrease your caloric requirements. And your metabolism will slow down, which will also decrease your caloric requirements. You'll need to cut more and more and more calories to keep getting that deficit. While this happens, your ghrelin will increase (you will be more hungry), your leptin will not function (you cannot become satiated), and you will develop mental issues relating to food obsession, which can easily turn into eating disorders (in extreme cases, people were hoarding cookbooks and utensils like they were treasure). You will have no energy, feel cold, and always hungry, not to mention highly prone to weight gain. Few people have the willpower to stay miserable like that forever, and so they regain the weight, and more. You want to lose weight, drop as many carbs as possible, including fruit (fructose tells your body to go into fat storage mode), eat nutritionally-dense foods that help you reach satiety. Keep in mind, if you've been restricting calories, it will take a while for you to fix your metabolism and you may regain weight during that time. Caloric restriction is the worst, it always leaves you worse off than when you started.
That's nonsense. If you have diabetes, you need to remove all carbs from your diet (consult your doctor first because you will need to drastically reduce your meds as you make the switch). That means you will be eating a whole lot of nice fat.
Olive oil is best with cold application, salad,..., it has a low smoking point and that is why it is not good for frying, plus quite expensive to use as a frying oil. However, because I love the taste I used it as topping on fried and cooked foods(after the have come off the fire) after they have been fried or cookies in oils free from from transfats and with low saturated fats, such as SF or canola, better yet use the ones with high oleic content if they are commercially available.
So much info here and hard for the layman but a very interesting talk. Will listen again to make notes. I was expecting Sarah to mention Rice Bran oil for cooking as I’ve always understood that it is better at high temperatures than olive oil. Am I wasting my money cooking with that?
Very comprehensive but thank goodness for your summary at the end! Would like to check if you’d have to eat less in terms of quantity if you want to lose weight on a high fat diet as opposed to high carb, and would your brain not be seeking to eat more. And what do you suggest for people with a sweet tooth?!
Our brains need healthy fats We were so mislead by our governments in the 80’s and we denied our bodies of these wonderful fats and our bodies became inflamed and unhealthy !
Personally, when I started the high fat low carb diet, I found that my sweet cravings decreased. Fatty foods (the good ones) satisfy your hunger cravings. The more sugar you eat, the more you will crave it.
Every generation or so we are told that everything we know about diet is wrong and we should now eat this in stead. Why should we believe this generation of nutritionists or scientists when we are likely to be told something different by the next generation of 'experts'. I eat a high fibre diet and that seems to suit me and my body but experts like Professor Spector does not seem to agree. I recently started eating butter again after about twenty years of eating Bertolli Spread with Olive Oil. I also reintroduced eggs to my diet having 2 to 4 per week, either boiled or scrambled. I also eat wholemeal bread and not sourdough as favoured by Prof Tim.
The forces influencing conventional dietary advice are many, and they are often extremely strange. The Academy of Nutrition and Dietetics was founded by a religious cult that believed one of their members got dietary advice from angels. They formed the first generations of nutritionists and are now a gigantic propaganda machine, heavily invested in grain and pharmaceuticals. Ancel Keys was a very proud man who had a hypothesis that saturated fat and cholesterol increased CVD. He pushed the government to action right away, without testing his hypothesis. Then he finally tried to prove his hypothesis, and failed miserably. That was another really bad one. Then various market forces influenced nutrition researchers to promote various things, and yes, they changed their minds as those forces came and went. Science never had any say. Best we can tell from what little science there is... carbs are usually the main culprit for bad health, particularly those in ultraprocessed foods. Minimally-processed animal foods seem to be healthiest. If that fiber isn't giving you any digestion issues, it shouldn't be too harmful (it's an antinutrient but not an awful one). Butter and eggs are great.
I start the day with home made lemon and ginger tea which I find has stopped my cravings for sweet things, halved portion of food on my plate, hardly any processed foods, home made bread with seeds, eat butter, cream and home cooked food with olive oil, lots more vegetables and drinking minimum 2 litres of water a day. Dropped a dress size, dont get hungry, feel happier, more energy, less inflammation.
Sweet potatoes are also high in potassium, that also reduces the sugar cravings.
@@awizenwoman I read it depends on how you cook them. Roasted makes higher sugar content than boiling.
I’m now a T2 diabetic and need low carb.
Thank you will try this
Well done!
@@lynneeady6506 good luck and be well
At last! Getting reliable information on fats has been particularly difficult when trying to work out a new diet for health issues. Thank you!
Maybe there wasn’t the time but there was no mention of the impact of the ratio of omega 6 & 3 in our diet and the imbalance that comes from too much 6 from seed oil in our diet like sunflower, rape and palm.
Hi Jim, thanks for your question. We'll pass the feedback over to Sarah and Jonathan and try and set up a fats revisited episode, there's certainly a lot to say!
@@joinZOE my reference on this is from various reads over many years but Dr James diNicolantonio is my main current source.
@@jimnewtonsmith unfortunately it seems J. DiNicolantonio has made unsupported statements & refers to outdated research & contradicts the evidence based medicine in all recent trials etc. So I would be extremely cautious about following his advice. Like you I would be very interested to see the ZOE team's response to Omega 3 & 6 benefits (or otherwise) as I have a number of nuts & seeds in my daily diet.
@@robinstokes5179 That’s interesting. Where did you get get your analysis from? I don’t thing the concern is about nuts and seeds as such - it’s more about the amount of industrialised (veg) oils used in our diets for cooking and in processed food, as well as the actual processes that make seeds into oil.
Bit disapointed regarding the talk on seed oils. They are all very highly processed (They have to use solvents to even get oils out of seeds..think about that) and also very high in Omega 6s which makes them very pro-inflammatory. As if anyone needs that? Also, the talk on cholesterol. 75% of the cholesterol in your body is manufactered by your body regardless of your diet. Only 25% comes from diet. It is a very important component. I'm not sure why people are still saying you need to lower it as much as possible. It has so many vital functions. People also need to remembner the number of particles which is a factor in contributing to heart disease etc....and saturated fat does not increase these particles. Carbs do...Saturated fats just fill up the existing particles....so talking about fats increasing cholesterol and hence being bad is way too simplistic and not telling the full story.
I had to go low carb due to diagnosed with T2 diabetes, had a cholesterol level of 4.8 till going low carb more eggs for breakfast, increased to 6.1🙄 nurse started mentioning it, ah but your good cholesterol is low 🤷🏼♀️ No way will they get me on a ruddy statin ££££
Just to add to what you are saying: One third of the membrane of every cell in our bodies is made of cholesterol. We'd all drop dead if our cholesterol levels went too far below optimum. The cholesterol patches up the sclerosis in the arteries, which are caused by something else (not cholesterol! - hint: sugar, carbs!) and then the clowns blame cholesterol and put their dupes on statins. It is like blaming fire trucks for housefires because every time there is a fire they noticed fire trucks and therefore they concluded that fire trucks cause house fires, while they ignore arsonist running around with a lit match (ie. sugar). Bunch of morons that led everybody down the wrong path 50 years ago and have brainwashed everybody ever since, starting with nutrition "scientists"..
Completely agree. I was very surprised that she didn't mention this at all
@@angelarawlins3703I've refused too. I have no plaque at 73. My cholesterol is high. I had arrythmias so I had carotid ultrasound, MRI,CT and angiogram of the heart. No plaque. I've eaten low carb high fat for years.
Thers another zoe podcast on the seed oils that covers some of your concerns re manufacturing it
Just a couple of areas for clarification: 1. What should we put on toast? Tim said ditch olive oil spread and use butter but you don't seem to agree. Which do you think is better? 2. Is it OK to eat wholemeal bread, pasta and rice? Thank you.
If you get an oil bottle with a spout you can drizzle olive oil over your toast and it tastes great on its own or with marmite and/or peanut butter. I do use butter if I’m having jam though!
Ditch the toast!
Now as a T2 diabetic I make my own whole meal bread with mixed seeds. Told to use full fats, so NO synthetic spreads, butter, a scraping, quantity. Oil doesn’t go with toast 🙄
Rice & pasta wholewheat is better, slower release, takes longer to digest.
Ideally you wouldn't eat toast since it's bad for your health. But if you do, then don't put any fat on it. There is very little in nature that contains both carbs and fat, and that combination triggers a vulnerability in us that makes us find it delicious and causes us to overeat.
The knowledge that Sarah has and the way she gets it across is amazing!
I disagree that Sunflower, Soy or Canola vegetable seed oils are healthy, the reason is: most of these seed oils on our supermarket shelves are all processed at very high temperatures, usually with hexane solvent then go through several more processes to make them presentable and have decent shelf life. Unless these seed oils are processed differently, ie cold pressed, etc, then they surely just cannot be healthy? The bias against animal fats and butter seem to project a plant based diet, which to me seems is somewhat an unfortunate bias that I find disturbing, when obviously, animal food products these are part of our ancient diet as they do contain all the nutrients required by humans which resulted from thousands of years of being meat eaters. Not that I don't like vegetable or fruits, its just impossible for them to have been available 30 to 40 thousand years ago, not even taking into account the high sugar content and starch content bred into modern Fruits and veggies by human manipulation. I just cannot see why the bias towards plant based food, doesn't make sense to me.
Jonathan you said (Ithink) that you thought it was magical that cheese would be nutritionally different from butter because "cheese is made from butter" but it isn't. You may have misspoken but in case your cheese-guilt is a result of this misunderstanding, they are made by different processes and although both are made from milk the one isn't made from the other.
I was delighted with the show; you interviewed Ms. Berry very well. I learned much from both of you. Thank you for a fine podcast.
I am more than skeptical of some of the information provided in this presentation. Dr. Berry stated that butter consumption might be bad for you - raising cholesterol in some people. Is this always bad? It is my understanding that cholesterol is at best a surrogate marker associated with premature heart disease in a minority of people. Are there good studies showing premature mortality in those who indulge in butter consumption? What I mean by good, is studies that eliminate confounding risk factors such as smoking, lack of exercise, poor sleep, poor social relations in the populations being compared.
There was a surprising reference to a single study that tried to compare 2 diets - has this been replicated? This is reliance on a single study in nutrition - and nutritional studies have been shown repeatedly to fail under scrutiny to be unbiased or the subjects not truly randomized. Reliable nutritional studies are extraordinarily difficult to do with human subjects. I can't hang my hat on a single study.
There have been some recent studies that suggest that saturated fat consumption might actually be associated with longevity. Another Zoe, Zoe Harcombe, has studied mortality using World Health Organization data that indicates that increased cholesterol blood level is associated with longevity, especially in women. The Women's Heath Study - one of the largest studies ever- results indicate increased mortality in those women consuming a low fat diet....
I consider death as an indisputable marker in a study - most analysts will agree that the person is dead, but "heart disease" has a huge "fudge potential" in often what is called heart disease is insignificant with regard to mortality.
My 2 cents!!
Oh dear, I’m doing it all wrong! I am slim but have high BP and had mini stroke 5 yrs ago, all this despite taking regular exercise. I’ve always been a sugar fiend, mainly in tea and coffee. I really must stop that! So more extra virgin olive oil, 3 eggs per week, some oily fish and add a few whole almonds. Thank you, so interesting!
As usual, Zoe along with Dr. John Campbell in my opinion give the most scientific based information. Kudos to your moderator skills & inquisitiveness along with your stellar guests (this time Dr. Sarah Berry)!
😅
Great information, I'm almost 70yo still work full time in a very physical job and on a full fat diet, milk eggs bacon daily my cholesterol is at the high end of what's deemed acceptable ( whatever acceptable should be as I don't think anyone really knows) but it hasn't moved in years. Also the point at which polyunsaturated cooking oils become toxic/ carcinogenic is largely guesswork so I avoid altogether. I do use olive oil, ghee and plain butter a lot and Cold Pressed raw milk.
Your health and virgor fly in the face of latest low fat diets. They say heart disease picks up without fat and dietitians still say low fat. I'm so confused. You are doing an amazing job on health.
Cold pressed raw milk?
You are so right about Cholesterol. Most experts are clueless and guessing. But just act as if they are not.
Given the confusing and conflicting muddle that passes for advice it's hardly surprising.
I think it would be really good to cover the health impact of hydrogenated fats. Lots of people avoiding animal fats & dairy as they think this is healthy but eating lots of hydrogenated fats because they think vegan is automatically healthier (e.g. margerine)
Fantastic video! Thanks to you both and to your production team. Much appreciated for the transcript, subtitles, and very clear sound which are super!
We really appreciate your support 🙏
Just one comment on Sarah's use of the term rapeseed oil. In much of the rest of the world, this has been renamed to canola. I believe that this originated in Canada as a marketing effort.
I have heard that some opthalmologists relate polyunsaturated oil consumption to rates of retinal detachment. I'm not sure how scientific this is, but it does add to Sarah's "complicated" description.
Absolutely brilliant. "Everything in moderation, including moderation". Key to life. Is there a T-shirt available?
The key is insulin. Insulin is a fat storing hormone. There is function for this as bloody sugars getting too high is very dangerous so the insulin tells to body to burn those first to get rid of them and thus block access to fat stores. If your insulin levels are high then you cannot burn fat. What spikes insulin? Sugars and carbs...all carbs...and proteins to a lesser degree. Fats do not really cause any insulin response at all. Saturated fats are also very satiating and so you do not need to eat as often when you eat those along with proteins. Less frequent meals means insulin has more chance to lower as well plus fasting is good for the digestive system. Basically, carbs make you fat and hungry. Cut them down and eat more saturated fats and moderate proteins and you'll find you don't need to eat anymore often than twice a day max....for sure cut the processed food and replace with whole proper food. We were never meant to be constantly grazing on food.
This is not true if you are exercising. During exercise the intake of carbs produces a much smaller insulin response.
@@jrcampbell2367 exercise is advocated for diabetics after eating. However carbs turn to sugar in the body and spike the glucose. Whole fat foods are recommended more than low fats.
@@jrcampbell2367Exercise does not contribute anywhere near as much as you think it does. It is good for sure...but especially as the body gets older, exercise will not really assist in weight loss. It is mostly down to diet.
@@jrcampbell2367 It is FAR harder to burn calories than it is the consume them. You simply cannot keep up with exercise and too much anaerobic exercise will actually increase cortisol and insulin!!!
@@jrcampbell2367 Plus who wants to be stuffin carbs down their face when running or running straight after a meal? Not recommended lol..
That was really interesting about the difference between whole almonds and ground almonds. I've recently switched to almond flour but I see now that it's probably not as good as I was led to believe. Is this the same for peanuts and peanut butter?
I'd like an episode on cooking methods, including whether or not barbequed and air-fried food is healthy.
just at the 3rd video and already a ZOE fan.
I would love to have a comment on fermented butter, as well how much that process might influence other fats like the example on cheese, yogurt and kefir.
thank you!
So often a ketogenic diet is seen as “fringe”, a “fad”, some diabetics do it etc.
Let’s see: 1 out of 10 US Americans now has type 2 diabetes!
But many of these people have successfully reversed it with a low carb or ketogenic diet. This is often conveniently brushed under the rug.
1 out of 10, and rising.
While you see restaurants and grocery stores catering to people with gluten intolerance (about 3 out of 100), 10% of the US population is being ignored (unless it’s the food industry trying to make a buck off of “Keto” foods and nonsense like fat bombs).
But there’s much scrutinizing a low carb lifestyle that has taken so many type 2 diabetics off the pile of medications that their oh-so-wise doctors prescribed without ever guiding them to REVERSING that diabetes.
I know, I am one of those patients.
To blame however is much of the “keto craze” put up by false apostles on the internet who are busy not “getting kicked out of ketosis” and promoting nonsense like fat bombs while failing to educate themselves and their followers about what a correct low carb or keto lifestyle means.
Very good information, thank you. I make my own butter and ferment it with kefir culture for 48 hours. I wonder if this method would somehow alter the way the fat in butter is metabolised by the body.
I lose weight easily with the calorie DENSITY approach,NO calorie counting. Older female. Walk, line dance. It’s not the exercise. I wish they would do an experiment specifically for weight loss and calorie density.
Your best video so far. Data on what people with weight problems have thought for a long while. Please get this out to Doctors, especially those without weight problems, as patients feel like failures when conventional diet advice does not work for them.
Have you looked at the high processing temperatures that canola and soy bean oils are processed at? It changes them at the molecular level which make them very unhealthy.
That is correct. Before it's even bottled, the oil becomes rancid and you wouldn't be able to eat it. Which is why they superheat it (at many times the temperature of a deep fryer) to burn the rancid taste away. But the oil is still bad, and the superheating creates a number of highly toxic products.
Canola oil, soybean oil, flaxseed oil... they're basically cancer juice.
Coming from the more animal-based side of things, I find most "experts" I encounter say 2 - 4 eggs per day are perfectly fine. I'm aware of one that eats 12 eggs per day (His calcium score is zero). Sarah's cautious recommendation of 3 - 5 eggs a week would be seen as ridiculous.
Just a note for Zoe - it really is worth getting accurate subtitles for these excellent podcasts so that the correct information is accessible to everyone.
I still object to Sarah's claims that sunflower oil, soybean oil, and rapeseed oil are fine. Are they really? These are highly processed, ultra-processed seed oils that promote unnecessary inflammation. Olive oil should only be used as dressing, never for cooking. LDL cholesterol is not all bad; it depends on the type of LDL. Saturated fat is needed by the body. Polyunsaturated fats make cell go haywire. Good LDL (not to be confused with HDL) is protective to cells, and beneficial to the elderly. I just could not swallow Sarah's claims, which seem to protect the big food and big pharma industries through misleading explanations. I'm so sorry. We are safer with natural oils like butter and coconut oil.
Those plant oils are indeed awful. They become rancid during extraction, and they superheat them to burn the rancid taste away. But the oils are still rancid and the superheating process creates highly toxic substances on top.
Yes, cholesterol is highly misunderstood. LDL is important, having low LDL increases your risk of death and dementia.
Your opinion appears to be incongruent with the larger body of evidence. Understandable though, given the weight of bias on social media.
@@vmcdelta As ridiculous as social media is, in this case, it doesn't even come close. Look into how nutrition "science" is conducted, and you'll quickly realize that the vast majority of the "evidence" is invalid. Moreover, look into how various forces (researchers, companies, organizations and government entities, not to mention the Adventists) have consistently ignored or even buried evidence, written abstracts and conclusions that don't match the data they gathered, and actively work to produce misinformation.
Dr. Berry is very nuanced. Brilliant. Thank you!
I appreciate that this is only an hour, but so many vital topics were missed. There was no mention of..
1) Insulin Resistance and Hyperinsulinaemia.
2) Visceral, Hepatic and Ectopic fat.
3) NAFLD/NASH
4) Fructose (being half of table sugar) being a major cause of the first 3. All of which lead to obesity and T2D.
5) The poor ratio of Omega 3 to Omega 6 in industrial nation diets and its inflammatory effect
6) Fat doesn't clog arteries. They are narrowed by the inflammatory issue of Atherosclerosis.
I'd like to point them in the direction of the Minnesota Coronary Experiment, the results of which were buried in the 70s, and just recently published. An RCT, showed that a group that swapped out SatFats for PUFAs had more deaths from heart attacks and all cause mortality than the control group that kept on eating the SatFats. It was buried by Ancel Keys, who was the main proponent of the SatFat is Bad theory. He knew that it wasn't true.
Well said
@@angelarawlins3703 The ZOE TH-cam channel does seem to be recognizing that we have been misinformed in the past about diet but the channel comes across (to me) as being very tentative about acknowledging this change.
Ancel Keys was a criminal.
I have been a staunch supporter of the Zoe site but this podcast is in disagreement with the"fat" debate of Dr Esselstyn, Dr Greger, Dr Barnard, Dr Ornish and Dr Campbell. I have, since following their diet recommendations, significantly lowered my blood pressure and cholesterol. Also I have lost a stone in weight without calorie counting and was a healthy 10stone to begin with at 5 feet 6. Are you saying that their plant based low fat, low sugar and low salt diet is unhealthy then???
I think they are saying everyone is different you have to find what suits you.
It also goes against Mastering diabetes who follow Dr Barnard's way of eating and cooking. Why use oil if you don't have to...
Of those I only know Greger, Ornish and Barnard's. They are indeed awful diets. Slightly better (or at least comparable to) than the "standard" diet (that is absurdly bad for you), but that's not a high bar.
@@Blucamels Barnard's diet is nonsense. If you have diabetes you should be cutting all carbs from your diet (consult your doctor first because you will need to drastically reduce your meds if you do that). Obviously you'll be getting your energy from fats.
I followed the Esselstyn diet for almost five years. It was causing an unfavorable trend in my lipids. I added olive oil, fatty fish, avocados and nuts. My ldl went down, my HDL went up, my triglycerides went down all in very significant amounts. My total cholesterol also went down.
Zoe: Could you please consider doing one similar to this but for diabetes (or if enough a series..please)
I have damaged my body by taking low fat foods yet eating sugar and refined carbs. I wish I had know this better 20 years ago. Its what ancient wisdom like Ayuerveda have been saying all along!
Great video, thanks. I would be interested to see research that shows saturated fat from meat is worse than plant-sourced saturated fat. Can anyone point me in the right direction ? Cheers!
TH-cam:
"Mic the vegan fats."
Very interesting - whole fresh natural food with portion control, balanced diet of all foods - thank you 🙏🏻
So glad you enjoyed the episode
Whole food plant based it’s healthy for gut
I heard that we have to decide if we choose further type - carbs or fat not mix as it might be dangerous
I thought butter was OK. Better than margarine surely?
Butter is probably the third best fat to use to fry your meat or eggs in, after beef dripping & lard. Ahead of olive oil & way ahead of any seed oils, which really ought to be banned.
Grass fed butter always better. Grain fed meat and butter not so much.
I do not buy the statement that highly-processed vegetable oil is better for you than a non-processed animal fat like tallow. It goes against the whole foods principle. I'd love to hear and see some actual data to back this claim up.
I tried high fat, and initially did well, but after 2mnths or so, i put on weight. Prior to, i had been on slimming world, which is more balanced, i suppose. I lost weight and had kept it off for 7yrs, till the pandemic, when i stopped SW and started eating takeaways to cheer me up. I was always concerned with slimming world that the fat free yoghurts were full of sugar though...
As usual, really useful discussion that has succeeded in changing my mind (and future practice) concerning cooking with extra virgin oil. I had taken seriously the scare story about the carcinagenic effects of heated EVO but Dr Sarah Berry explanation of the studies that led to this scary claim were faulty, i.e. good for mice in the lab but not applicable to humans cooking their food at home.
... has led me to use EVO for cooking as well as salad dressing.
Can Dr Berry explain how 3 to 5 eggs a week is determined as 'up to a certain cut-off of intakes'? What happens if you eat more than that? Personally, I usually consume one poached egg for breakfast every day, or 7 per week: is that wrong in any way?
.
I consume like 4eggs every single day...
She is a traditionally trained MD peddling the same fence-sitting nonsense of “moderation is the key”. Her statement that eggs are good but there is a cutoff of 3-5 per week is nothing but rubbish based on zero science.
She lost all credibility on that point, and her statement that the EU governed fry oil use and change intervals. And her claim that palm oil was added to commercial fry oils. And that only extra virgin olive oil was acceptable, and that sunflower and soybean oils were beneficial.
Many of her views are wrong science and claptrap. I am an MD, classically trained and have unlearned much of what I was taught over the last two years.
@@patrickstarrfish4526I struggle to see how any seed oil is even remotely beneficial.
@@patrickstarrfish4526 Palm oil really gets added to commercial frying oils, at least in Germany. I know because I get rushes and pimples from palm oil. I can't have fried foods at restaurants any more.
When I was diagnosed with a Vitamin-D deficiency in 2009 following some health issues, I looked at data online from nutrition investigations. I then added nuts, yoghurt and more oily fish into my diet, which are all high fat.
Same! I havent been able to get my vitamin D up despite supplementing and its because I had been avoiding fats as they were 'bad for me' which I now see is preposterous!
@@TS-rv4hf I had not been following a low fat diet, and the investigations were looking at issues like mortality and CVD. However, the result of my reading was to identify healthy foods that turned out also to be high fat and to dismiss the anti-fat information. It told me that there was no evidence for low-fat milk being a better choice than high fat. Fats are a whole range of nutrients that should not be grouped together as all being the same.
Many people supplement with too low a dose. We have 2000 UI but friends are on about 10,000 as they suffer significantly. Obviously, really high doses should, I believe, be prescribed via your GP. A good GP is worth their weight in gold - and then some
@@TS-rv4hf Sunshine gives Vit D Known that many in the UK are Vit D deficient
There are a lot of doctors in the US that promote a whole food completely plant based diet and they advocate no oils.
We are not talking about those over processed low fat food…
Basically what they are saying is that olive oil is hyper caloric malnutrition.
All these messages that contradict themselves are so confusing.
But honestly I have been able to manage a lower weight and loose a lot of weight but I can’t seem to be able to loose my last 30 pounds. And it’s because it’s a very hard diet to follow long term for me. If the decadent foods I use to love are around I have such a hard time resisting…
Damn loosing weight is one of the hardest to do😩
Make Zoe available in Canada!
I'm interested to know what the evidence is for recommending no more than 3 eggs/week?
What are your thoughts on lard and leaf lard for medium heat cooking?
24:04 No, cheese does not come from butter. It's made from fermented milk curds. Milk curds are high in protein.
@debbiehinde7657 my comment referred to him incorrectly saying that cheese comes from butter.
Wonderful! So much to take in - I will be listening again. Thank you.
I found the concept of intrinsic and extrinsic fats, sugars and other carbohydrates fascinating. It certainly sounds very plausible and I am already thinking how I might incorporate it into my diet.
I did wonder what the effect of freezing would be on cell structure and matrix and whether it might change an intrinsic food into an extrinsic food?
For instance if I added frozen berries to my porridge (made from steel cut oats off course), would the berries matrix survive enough to control the release of sugar or would it be diminished and if so by how much?
Interesting video but I think each topic could be covered in more depth.
1) Oily Fish: Dr. Spector’s reservations about fish are more about naturally grown and caught vs. fish farm raised where crowded fish received anti-biotics etc.
2) I was surprised that Dr. Sarah Berry used “average” rather than a more statistically relevant “median.”
3) Oils: There are other oils available: Safflower, Peanut, and Avocado that have high smoke points.
4) Oil consumption can be cut drastically by using a non-stick pan. Hard anodized aluminum is one of the best. The pan should be heated before the oil is added. Then you add a small about of oil, this should coat the pan. Then add the food. Cooking techniques can change oil use and consumption. As Dr. Berry said: “it is all about moderation.”
Non-stick coating, wonder what that does to the digestive system
@@angelarawlins3703 Do not use Teflon. Hard Anodized Aluminium is the best. Their are other types but you must be a skillful chef. The best part is it cuts oil consumption but something close to 85-90 %. But again you must learn how to handle your pans. With Hard Anodized you use just enough oil to fill the microscopic gaps in the pan. You must also spread the oil all around the pan. Note: this is a very fast cooking method. Therefore a high smoke point oil is essential. The result is drastically less calories from oil. Note that these pans retain heat so you must learn to turn off the heat before you think the food is cooked & remove the food to a plate to cool. Since the pan retains heat, l add dishwasher soap, cold water & scrub clean with a brush with the soappy water.
I do have a stainless steel fry pan, my other pans are stainless steel.
@@angelarawlins3703 I have them too. The frying pans are sitting in my storage room. I use the pots to boil potatoes, make chicken soup from chickens (no powders with added chemicals). Also my pressure cooker is stainless. Better for blending with various tools that can damage non-stick pans. Various stores sell good quality hardwood tools for use in non-stick pans/pots. My motivation was the calorie content in all cooking oils. BTW: I took a hint from Dr. Spector, I splash expensive EVO after cooking when the taste of oil adds to the food.
Late to the party, but so very grateful for this hugely informative video. The explanations are clear without being patronising, and it's great to have solid evidence to back up my reluctance to buy 'low fat' options. And thanks for the tip about extra virgin olive oil!
How to reduce bad cholesterol?
Could the difference between cheese and butter in raising LDL be put down to the greater amount of saturated fat in butter per gram? Did studies that looked at this keep the level of saturated fat the same between groups? Eg feed the cheese group over double the weight in cheese?
Would also be good to understand why Zoe deems an egg fried in olive oil as healthier than a poached.
Great video and very interesting about food science and what we are putting into our bodies, Thanks.
I eat a lot of whole grains (as in steamed kernals) as my carb base, and use unsaturated oils, usually with legumes or low-fat meat. I originally did this because it's cheaper and I'm on a budget, but what I've found is that it's easier to lose weight than with canned soups and other processed stuff.
Thanks for this - I found it interesting and straightforward- it will influence my choices!
Butter! Could we have something information on the pros and cons of butter, cut offs etc.
I’m a 2 egg a day at least person so want to know more about the for and against of this.
My bloods are PERFECT according to my last blood work report having eaten the LCHF way for 150 weeks.
Currently I am definitely a high sat fat (animal sourced and avocados) and organ meats featuring in my diet are increasing in frequency over the past year.
Watching the work of Dave Feldman et el for Lean Mass Hyper Responders people who develop very high cholesterol numbers on LCHF.(I’m borderline).and biased toward cholesterol as a good thing on a personal level but find population studies contradictory to my personal and family experience.
Currently fascinated by the ‘4th phase of water’sciencce of Prof Gerald Pollack et el showing impact on cardio vascular function, immunity and health & well being in general using infrared light ( amongst other things like food sleep etc).
Would love a good debate on any of the above between Zoe and others.
I haven't heard ANYTHING about the nutritional value of grass raised beef/butter/cheese vs organic vs traditional. When I studied holistic nutrition 15 years ago they were comparing grass fed fat from beef to the quality of oil from oily fish... Love love the podcasts!!!
Not many researchers on the web that go with ANY seed oils. Not alot of researchers on the web that go against coco nut oils.
Eggs, I’ve become a T2 diabetic so had to seriously reduce carbs. I will have 2 eggs for a breakfast. I still have oats but mix with seeds etc. why is it I’m finding it hard to eat out occasionally. All other eating styles are catered for eg. Vegetarian, vegan etc but no one bothers with helping diabetics?
Told to eat more whole fats.
It is almost impossible to sustain a low fat diet, since you are forced to eat more carbohydrates which tend to switch off fat burning and initiate fat storage.
Indeed, there is fat in every plant food, even lettuce so to go fat free is nigh on impossible. Whole olives and sweet corn are better than their highly processed oils.
After the discussion on difference between Butter and Cheese, where does that leave us with Cream as a fat and cooking ingredient?
Can you explain again the 200/700 calories argument more simply? Confused 😵💫
Great information- as always. Many thanks. Re butter.... I thought that Tim and Predict had said it was OK? NB I use raw and organic butter.
Sarah is very knowledgeable and hearing all the data is often useful, but sometimes when the conclusion is, "it's complicated and dependent on person to person", it becomes confusing and I'd say pointless to hear for most people. For me that important point about low carb/high fat working for some but not all people would be: "What was it about those people that made it work?" A bit of speculation would help here because if you can define the (a possibly correct) answer it would push things forward much better for people than leave it hanging unresolved. For example, could it be that the people it helps have a different insulin resistance status to those it does not help.
The positing that "your body doesn't care" and that you can "swap back or forth between fats and cola" is quite disturbing on a broadcast like this. It definitely lowers the credibility, as that is absolutely NOT the case.
The countries where large amount to of coconut products tradional had little cardiovascular disease until they started eating a western diet. See Dr Western Price and his research.
It’s is so enjoying that even 2 proficient nutrition specialists still don’t make the distinguo between whole carbs and refined / hyper palatable carbs; because here lies the entire difference between a beneficial whole carbs diet and toxic refined carbs diet
What a shame you don’t discuss this😢
This episode is specifically about fats and oils. There are many many episodes, and they are still making more. I haven't listened to all of them yet but there probably is an episode on refined vs whole carbohydrates, if they haven't made one yet they probably will make one in the future. Nutrition is such a complex topic it isn't possible to discuss all of it in one episode.
Something I don't understand - if making almond flour means we process the food quicker and it's less healthy for us why is olive oil any different? It's even more processed than the original food. It's the fat worlds equivalent of sugar.
In addition a tablespoon of olive oil contains 3.75mg of polyphenols. 1 blueberry has more than that. Olive oil is not a good source of polyphenols.
I just can't makes sense of the logic behind being wary of highly processed foods and eating oil, a highly processed food?
Reckon the least processed olive oil is Cold pressed Extra Virgin Olive Oil sold in dark bottles.
If I want to fry something at a higher temperature I might add a dash of Grapeseed Oil, or if I‘m cooking Asian I add a splash of Sesame Seed Oil mainly for
flavour, as it burns quickly. Wonder how good/healthy seed and nut oils are.
I think they mean highly processed carbohydrates being bad. Oil per se can be fine but obvious as pure oil it has all its calories but if eaten as the raw food (olives or sunflower seeds etc) then less of the calories are released and absorbed but can help the gut microbiome
Great listen but it again just highlights the fact that we still don't seem to know what is right or wrong. I am sure many people listening to this who eat a certain way can point to any number of papers telling us that butter is good and animal fat is good or whatever. It's so confusing. Animal fat is an interesting one. I would assume that many humans evolved on animal fats in their diet and yet it seems to still be an issue. Maybe it was to do with the quality or how we consumed them. Evolution being almost like magic I find it hard to believe that a food that was such a big part of human evolution could be such a problem (assuming you eat it without all the processed carbs).
It's a shame that Tim Specter has dismissed the KETO diet as a "FAD DIET".
Does butter and other carbohydrate fat have a bad effect on your heatlh in the absence of grains and sugars? I don't think there is any proof for this but happy to be corrected.
The package of almonds has to include the entire chemical energy. They can't make an assumption about what you would do with the ahmonds. You might as well make an ahmond butter in a blender. Other ingredients could be ground or cooked more or less.
When I was brought up, bread and dripping with lots of salt was a treat!
I'm a little older than you.
Hello, thank you both. Real helpful. I'll rerun this several times...to take on more of the scientific facts.
Brilliant podcast today. I’m really pleased to have things confirmed and I seem to have made a lot of the right choices 🙏. I’m also an advocate for all things in moderation. I found the section on oils really helpful as I too was limiting the amount I cooked with olive oil (yes extra virgin 👍) being concerned at high temp cooking. I’m also an egg lover…..mainly boiled though 😂. Look forward to more of these myth busting talks. Thank you so much x
My mother’s mantra 50 years ago was all things in moderation !
Very impressed by Sarah's contrasting whole almonds vs almond flour. Makes me wonder if another bright researcher has contrasted whole olives (green, brown, black) vs extra virgin olive oil... Also, are we to expect claims like double or triple extra virgin... Any thoughts?
Thank you! For more on the almonds check out this blog all about the food matrix: joinzoe.com/post/food-matrix
It's a brilliant question regarding olives, a quick search brought up this review you may find interesting: www.mdpi.com/2304-8158/7/7/109
Yes was interesting because being diagnosed with T2 diabetes I’ve gone low carb and use almond flour to mix with wheat flour to lower carb value.
@@angelarawlins3703 i just skip flour all together. no need for processed food. i try to eat no more the 25 grams of carbohydrate a day. my fasting glucose was 91 this morning. if i am careful i can stay under 100 all day. more than likely at some point i can easily hit 140. took awhile to get to this level. keep at it.
@@sharkair2839 Just being low carb is a nightmare to eating, try eating out!! Certain lifestyles are catered for but not for diabetes. My Consultant Endocrinologist would not give me a carb total, said “You’ve got to live’ and my numbers are good on a low carb as I am and I’;m following the Glucose Goddess and trying her ideas.
I went on a residential course last week and nightmare, all heavily carb food and no options,> I’m yet to write a feed back review. I don’t use your measurement, my glucose was 6.4 this morning, good as I get the Dawn Phenomenon which can make it lot higher
@@angelarawlins3703 what medication are you taking? how much?
Excellent video, very informative. Clearly I need to change my perception on fats!
I applaud any channel that promotes good health but I struggle with some of these "revelations"...because they have been known for decades already. Eat whole food, as fresh as possible. Rigorously avoid even mildly processed factory output. Eat a wide variety of vegetables etc. Don't overeat. If you eat meat, have small portions, as a "condiment". I have been reading about this for 50 years. But I know most people have not. It just amazes me... Keep up the good work
I enjoyed this discussion very much, learnt a lot too. thank you
Very confused. Most olive oil and the cheapest does not have the good perifenals. Like 90% of them. What about animal fats as cooking oils?
In the 90’s Dr Sarah would’ve been pushing the low fat diet to us all (as some dieticians still do). A little self-skepticism might be in order. If we were wrong once, we very well could be wrong again.
I think that, separately from the “research”, there is much to be learnt from the wisdom of the crowd, where high fat, moderate protein, low carb diets, seem highly likely to reverse many chronic diseases.
wow that was so insightful I did a lot of pausing and searching to check things out.
Superb, as ever, many thanks to all involved.
I love the quick fire question and answer session, no waffle
Professor Spector says "Everything you have been told about food is wrong". Looking at him, I think I will eat the opposite of what he recommends as he is not a great advert for his eating plan.
This makes a lot of sense, thanks a lot.
When Sarah talks about dairy does that include goats and sheep milk products?
Surprised you didn't mention the link to eggs and TMAO if an individual has a specific species of gut bacteria as part of their personal microbiome
Can you buy high oleic sunflower oil in UK supermarkets?
Why would you want to buy it?
I was enjoying the video until the doctor started talking about good and bad cholesterol. Could you explore this topic some more. And discuss LDL oxidation. Which is really what's 'bad'. Regular LDL is actually fine when you have a corresponding amount of HDL and low trig
I also can't believe you're advocating any seed oils (sunflower etc). You did say some types but people will hear that sunflower is ok. It's very inflammatory. Perhaps this caused the skew in the high fat Vs high carb study you mentioned. I.e they were getting high inflammation.
Soy bean oils? Wow. No.
3 eggs a day. Lol. Is 10 ok?
"Sounds good" but very little science quoted for the background - I have a problem with these type of talks and that sort of experts. Fair enough she said it's very complex but then went ahead to simplify and state yeah you can fry with any oil and eat whatever since all is down to individual - an enjoyable listen but not all that helpful in the end.
I was surprised that there was no mention of avocado or walnut oil - both popular with those of us from California. Thoughts on those two?
I am 26 y/o, 172cm tall and weigh 71KG.
8 weeks ago i was 75KG, i have been in a low carb diet with under 1500 calories a day and I cannot lose weight at all.
Have been taking my weight every night before bed and it goes up and down all the time but it has been near impossible to lose weight on a 500 cal deficit and everyone says 200 cal deficit is enough...
I do intermitent fasting and eat between 1-8 PM.
My monday to friday look like this:
1 PM - 1 scoop of huel (200 cals) - I take one scoop cuz two has a thicker texture and tastes nasty
7-8 PM - 2 -3 pieces of fruit, usually banana apple and some blueberries + dinner which is mainly vegetables and meat
Saturday and sunday same eating hours but eating more fruit and oatmeal instead of huel at 1PM
Once or twice a week a have a sushi box from sainburys as a treat as well during my eating hours.
I do no exercise.
Prolonged caloric restriction is a really, really awful way to lose body fat. Its effects are well-documented... at first you'll lose some weight, but that will decrease your caloric requirements. And your metabolism will slow down, which will also decrease your caloric requirements. You'll need to cut more and more and more calories to keep getting that deficit. While this happens, your ghrelin will increase (you will be more hungry), your leptin will not function (you cannot become satiated), and you will develop mental issues relating to food obsession, which can easily turn into eating disorders (in extreme cases, people were hoarding cookbooks and utensils like they were treasure). You will have no energy, feel cold, and always hungry, not to mention highly prone to weight gain. Few people have the willpower to stay miserable like that forever, and so they regain the weight, and more.
You want to lose weight, drop as many carbs as possible, including fruit (fructose tells your body to go into fat storage mode), eat nutritionally-dense foods that help you reach satiety. Keep in mind, if you've been restricting calories, it will take a while for you to fix your metabolism and you may regain weight during that time. Caloric restriction is the worst, it always leaves you worse off than when you started.
damn tanks@@BigSlimyBlob learned a lot just now.
I start the day with a spoonful of raw butter .....
Mastering Diabetes. A group whom proposed a low fat/oils to reduce insulin resistance. Great results they have had.
That's nonsense. If you have diabetes, you need to remove all carbs from your diet (consult your doctor first because you will need to drastically reduce your meds as you make the switch). That means you will be eating a whole lot of nice fat.
In two minutes you've just stated that fat is bad for us. Well done.
These videos are so fascinating and I've learned so much useful stuff, I just wish I wasn't so distracted by how many times Jonathon says "you know".
Olive oil is best with cold application, salad,..., it has a low smoking point and that is why it is not good for frying, plus quite expensive to use as a frying oil. However, because I love the taste I used it as topping on fried and cooked foods(after the have come off the fire) after they have been fried or cookies in oils free from from transfats and with low saturated fats, such as SF or canola, better yet use the ones with high oleic content if they are commercially available.
Recent studies on soybean oil are not so optimistic
So much info here and hard for the layman but a very interesting talk. Will listen again to make notes. I was expecting Sarah to mention Rice Bran oil for cooking as I’ve always understood that it is better at high temperatures than olive oil. Am I wasting my money cooking with that?
Very comprehensive but thank goodness for your summary at the end! Would like to check if you’d have to eat less in terms of quantity if you want to lose weight on a high fat diet as opposed to high carb, and would your brain not be seeking to eat more. And what do you suggest for people with a sweet tooth?!
Our brains need healthy fats We were so mislead by our governments in the 80’s and we denied our bodies of these wonderful fats and our bodies became inflamed and unhealthy !
Personally, when I started the high fat low carb diet, I found that my sweet cravings decreased. Fatty foods (the good ones) satisfy your hunger cravings. The more sugar you eat, the more you will crave it.
Every generation or so we are told that everything we know about diet is wrong and we should now eat this in stead. Why should we believe this generation of nutritionists or scientists when we are likely to be told something different by the next generation of 'experts'. I eat a high fibre diet and that seems to suit me and my body but experts like Professor Spector does not seem to agree. I recently started eating butter again after about twenty years of eating Bertolli Spread with Olive Oil. I also reintroduced eggs to my diet having 2 to 4 per week, either boiled or scrambled. I also eat wholemeal bread and not sourdough as favoured by Prof Tim.
The forces influencing conventional dietary advice are many, and they are often extremely strange.
The Academy of Nutrition and Dietetics was founded by a religious cult that believed one of their members got dietary advice from angels. They formed the first generations of nutritionists and are now a gigantic propaganda machine, heavily invested in grain and pharmaceuticals.
Ancel Keys was a very proud man who had a hypothesis that saturated fat and cholesterol increased CVD. He pushed the government to action right away, without testing his hypothesis. Then he finally tried to prove his hypothesis, and failed miserably. That was another really bad one.
Then various market forces influenced nutrition researchers to promote various things, and yes, they changed their minds as those forces came and went. Science never had any say.
Best we can tell from what little science there is... carbs are usually the main culprit for bad health, particularly those in ultraprocessed foods. Minimally-processed animal foods seem to be healthiest. If that fiber isn't giving you any digestion issues, it shouldn't be too harmful (it's an antinutrient but not an awful one). Butter and eggs are great.