Table of Contents:
The Questionable Benefits of Exchanging Saturated Fat With Polyunsaturated Fat
Video taken from the channel: Mayo Proceedings
Mono and Polyunsaturated Fat Explained (Made Easy to Understand!)
Video taken from the channel: Lifestyle Medicine
1.3 Monounsaturated Fats and Olive Oil
Video taken from the channel: theMercyChannel
Benefits of Monounsaturated Fatty Acids
Video taken from the channel: CaliforniaAvocados
1.4 Polyunsaturated Fats
Video taken from the channel: theMercyChannel
Steven Hamley ‘Saturated Fat, Polyunsaturated Fat and Coronary Heart Disease’
Video taken from the channel: Low Carb Down Under
Dietary Fats: Healthy Fat vs. Bad FatThomas DeLauer
Video taken from the channel: Thomas DeLauer
As an essential component of your diet, polyunsaturated fats offer many impressive health benefits. Much of these benefits are associated with the omega-3 fatty acids EPA and DHA. May Reduce.Polyunsaturated fatty acids (PUFAs) are important for nerve function, blood clotting, brain health, and muscle strength.
They are “essential,” meaning that the body needs them to function but.Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells.
Oils rich in polyunsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of.Promote inflammation. Omega-6 and Omega-3 polyunsaturated fatty acids have vital role in inflammation.
Generally, omega-3s are anti-inflammatory while omega-6s are pro-inflammatory. Too many consumption of omega-6s and omega-3s helps to enhance inflammation and contribute poor health.To get the benefits of polyunsaturated fats, it’s wise to eat a diet that replaces butter and margarine with oils, but it’s too early to know if that can curb inflammation. “Inflammation plays two key roles in coronary heart disease,” explains Penny Kris-Etherton of Pennsylvania State University.Polyunsaturated fat is a type of unsaturated fat that plays a central role in many different aspects of health.
Some of the potential polyunsaturated fat benefits include improved heart health, better sleep, reduced inflammation, enhanced mental health, decreased menstrual pain, reduced bone and joint pain, and improved vision.Eating moderate amounts of polyunsaturated (and monounsaturated) fat in place of saturated and trans fats can benefit your health. Polyunsaturated fat is different than saturated fat and trans fat. These unhealthy fats can increase your risk for heart disease and other health problems.
How Polyunsaturated Fats Affect Your Health.Both types offer health benefits. Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. It also lowers triglycerides.
6. Reduces Cancer Risks. For decades, experts have debated the impact of high-fat diets on the risk of cancer. While some research has been inconclusive, a lot of recent material supports the hypothesis that diets high in fat, especially unsaturated fats, lend themselves to a.
One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial for heart health. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease. There are plant sources of omega-3 fatty acids.
Dietary polyunsaturated fatty acids (PUFAs) affect a wide variety of physiological processes. Much attention has been given to the n-3 PUFAs and their role in the prevention and treatment of cardiovascular disease, stemming from evidence obtained through a number of epidemiological studies and clinical trials.While, all fats provide 9 calories per gram, monounsaturated fats and polyunsaturated fats can have a positive effect on your health, when eaten in moderation. The bad fats – saturated fats and trans fats – can negatively affect your health.
Polyunsaturated fats offer many impressive health benefits despite their varying properties. The most noteworthy benefits associated with PUFAs are as follows: Omega-3s may improve overall brain health. Omega-3s can help treat Rheumatoid arthritis.Monounsaturated fats are healthy fats found in olive oil, avocados and certain nuts.
In fact, the evidence shows that monounsaturated fats have a number of health benefits.Health Benefits. In addition to essential fatty acids, polyunsaturated fats are rich in vitamin E, an important antioxidant with many health benefits. Replacing saturated dietary fats with polyunsaturated fats can help reduce LDL-cholesterol levels, which in turn can lower your risk for heart disease.
List of related literature:
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| from Sports Nutrition for Health Professionals |
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| from Marine and Freshwater Products Handbook |
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| from Gce Health and Social Care for OCR, as Double Award. |
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| from Aesthetic Medicine: Art and Techniques |
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| from Diet and Health: Implications for Reducing Chronic Disease Risk |
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| from The Active Female: Health Issues Throughout the Lifespan |
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| from Death By Prescription: The Shocking Truth Behind an Overmedicated Nation |
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| from Fundamentals of Nursing E-Book |
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| from Global Health 101: Includes Bonus Chapter: Intersectoral Approaches to Enabling Better Health |
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| from Alters and Schiff Essential Concepts for Healthy Living |
93 comments
This is full of Energy. I had to turn it down because you were screaming at me ��
cheapest way to get Ω9 (in Greece) is olive oil 😉 you buy it by the the bucket
Hi Thomas, I’ve been following you for a while now & think your content is awesome… but… Can you please make a video with less technical scientific confusing stuff & make it simpler for us mere mortals? A video that just tells us what we should eat & when would be fantastic… Perfect! Cheers fella!
your study is suck. saturated and trans fats just growing visceral fat. they useless.
Hey Thomas Ive developed fatty liver since being keto Ive slowed my fat intake down so I’m probably not in ketosis anymore my exercise hasn’t been good for the passed 4 months as ive had a Brocken foot doctors say I have really bad constipation did a scan and saw a big build up so I’m trying to get into of that but they have now told me I have fatty liver so I’m unsure how to combat it?
Cheers mate, any videos on heavy constipationand fatty liver would be much appreciated.
❗️warning❗️ you have to be really smart to understand this video
Bogus AHA and Ansel Keys and all those people who profit from disease. Well done to look at the research Dr. Hamley I wish more would re-research the so called “excellent” clinical trials.
all these omega numbers are so very hard to follow……you could have been speaking latin…….
Serious props to Thomas on this video, genuine access to all relevant knowledge regarding all the relevant omega’s is genuinely scarce. Not just on YouTube… But muthafocking Google mate
Simple, quick info. No bullshit. This is what more videos should be like.
12 lbs of plants a day? Huh lol the whole tribe im assuming lol
I heard this guy (bios3training) in youtube saying saturated fats are unhealthy because its hard to digest compared to olive oil for example. So the body will take a lot longer to use body fat for energy. Big fan of you and pls make it clear, people talk different things all the time
Let’s talk about the cold cut facts! Yet doesn’t talk about STEROIDS!!!!
They need to start teaching more in-depth nutrition courses in school huh? Great stuff!
hey man thanks for the vid, just want to ask, is animal fats ok to consume?
It would also be good if you say who you are at beginning of your video.
Is canola oil the same as rapeseed oil? I thought rapeseed oil had a better omega 3-6 ratio than olive oil had.
Wow, and the powers to be expect one to believe all these studies. It’s no wonder the world cannot trust the USDA.
So, Keto = Eat good fats not bacon bacon bacon bacon and bacon??
what i do notice when switching from high carb low fat to high fat low carb is that my heart “hurts” (i consider myself healthy) for a few days
i think thats because the blood becomes thicker and now it has to bump harder
but it goes away after a while cuz the heart muscle adapted to the thicker blood
While doing keto, is there a preferred ratio of saturated/monounsaturated and polyunsaturated fat?
i learn so much but at the end it all depend upon your lifestyle peace ✌
Okay you are too perfect! Not your body bro, your public speaking skills. Do you memorize that shit or are you reading from a TelePrompter?
After watching this video, I still don’t understand a thing ��
He lost me at criticizing saturated fat. Otherwise he made sense.
Does it matter where sat fat comes from? Since the bulk of sat fat comes from animal products, is it safe to say that eating meat and such high in sat fat is good for you?
you know you are a regular viewer when you recognize every cutscene video and animation clip
13:16 “The rationale the American Heart Association gives is that it takes a long time for the composition of your adipose tissue to reflect the fat composition of the diet”
They did say this:
“The reason for the 2-year minimum duration is that changes in polyunsaturated fatty acids very
slowly equilibrate with tissue fatty acid levels; it takes ≈2 years to achieve 60% to 70% of the full effect. 20,30 Trials of serum cholesterol–lowering agents show that a reduction in coronary heart disease (CHD) incidence occurs with a lag of 1 to 2 years. 31”
Notice the 2nd sentence. LDL lowering agents take a long time to show actual reductions in heart disease risk. According to the quote 1-2 years. So to be sure that the study is long enough to even record an actual reduction in risk, it needs to be at least 2 years long.
Heart disease takes a long time to develop. It’s reasonable to say that observing a risk reduction would also take an extended period of time.
Also, another stated issue with the Minnesota Coronary Survey was the consumption of trans fats, which was also mentioned:
” Another concern is the use of lightly hydrogenated corn oil
margarine in the polyunsaturated fat diet. This type of margarine contains trans linoleic acid, the type of trans fatty acid most strongly associated with CHD. 40″
I’ve heard that saturated fats can still contain some naturally occurring Tran’s fats and those Trans fats can still be damaging.
Please fix your sound, too much reverb and gain in the mix. Hard to listen to when using earphones.
Meta analysis? of these studies on fat or any study can be misleading. Masterjohn says L.A. Veterans and Minnesota studies are the ones to look at. The difference in fats can be seen after 7 years of studying.
Lamb fat is good! So don’t throw it away. Or if you do, just give me that fat ��
A smart lad indeed. Look forward to him continuing his research.
Why can’t you just be simple sometimes and just show us what are the best fats to consume on a keto diet
Why are you referencing industry funded studies? The Siri and Tarino meta analysis is garbage science funded by the National Dairy Council.
No one can seriously scientifically argue that any type of vegetable oil or animal food reduces disease incidence… It isn’t one or the other, its neither.
Hi, could you please elaborate a little this studies? I am not science nerd and definitely not into nutrition nor biochemistry but as far as I understand this paper OMEGA9’s are supposed to increase cancer probability. Grateful for your excellent work here on this channel. I provide the link to the paper I am referring to: https://academic.oup.com/jnci/article/93/14/1088/2906213
Thanks for sharing this video. I was always skeptical about ppl or conventiinal MDs said about saturated fats being the culprit. I remember reading someone commented that saturated fats are actually beneficial, as much as giving you the necessary energy and reducing body cholesterol levels.
Geez, within literally the first 1.15 of this vid I’ve already received knowledge that I will use for as long as I’m eating food.
[email protected] 3:58 “the sunlight.. can’t.. make.. the magic.. and make glucose”. is this real life? Did he really just say that?
If this info was on fats! What happen to lard and tallow… when ghee???
Thnk you so much for this video! Simple and easy to understand
@Lifestyle Medicine Polyunsaturated and Monounsaturated fats, which of the two is easier to burn
This dude is an absolute buffoon. Raypeat.com systematically destroys this opinion of essentiality and health of the unsaturated fats. Learn something.
Why is inflamation seen as a bad thing? I mean, it’s meant to exist and is what makes our body to repair.
First video I have ever seen of yours… and you clearly have some background in nutrition lol. Cool video
As far as I am concerned, it is not possible to consume excessive amount of omegas in a day
Omega 9 isn’t essential the body can make it. Omega 6 and 3 is essential. You must get it from food. Most of the omega 6 eaten today is ruined thanks to processing. All bottled goods as well as cakes and bread use processed oils. Omega 6 makes up 25-33% of the cell membrane’s fat content. Ruined omega 6 means screwed up cell membranes and higher disease rates.
I got vertigo trying to keep with the overload of words this guy is spitting out. I sure it is great info just to wordy for my slow brain.
Mono-unsaturated fats are good but they are not perfect. Any fat with the unsaturated designation had at least one double bonded carbon. In a MONO-unsaturated fat it had one double bond. These bonds are weak and prone to oxygen attaching to them (especially if you cook with them). And oxygen in a fat is bad. This is oxidation, otherwise known as rancidity. That is why even olive oil can go bad. Saturated fats like butter have no double bonds and will not get rancid. Which is why your grandparents did not put the butter in the fridge.
12:30 From the Advisory, itself:
“The Welsh DART study (Diet and Reinfarction Trial) 23
compared the effect of fat advice with no fat advice on CVD during 2 years. The fat advice group reduced saturated fat from 15% to 11% of total calories, increased polyunsaturated fat from 7% to 9%, and increased carbohydrate intake from 44% to 46%. These changes fell well short of intended and produced only a 3.5% reduction in serum cholesterol. There were 8% fewer men with CHD death or nonfatal myocardial infarction in the fat advice group compared with the nofat advice group, not statistically significant but similar to what is predicted from the small decrease in serum
cholesterol. 31″
“After 5 years, the lowfat diet group lowered LDL cholesterol by 4 mg/dL, an
≈3% reduction, similar to the British Medical Research Council trial 25 and DART. 23 Similar to those studies, the participants in the low-fat group did not achieve the goal for reducing dietary fat (24% after the first year and 29% after the eighth year compared with 35% and 37%, respectively, in the control group).”
“Dietary Fats and Cardiovascular Disease
A Presidential Advisory From the American Heart Association”
https://www.ahajournals.org/doi/pdf/10.1161/CIR.0000000000000510
The reason the DART study was excluded wasn’t because of carbohydrates being changed. It was because the reduction of dietary saturated fat intake fell short of the intended goal, which resulted in a smaller reduction of cholesterol and a correspondingly small reduction in myocardial infarction (heart attack)-too small to be statistically significant.
This was the desired goal for fat intake in the DART trial:
“advice to reduce fat intake to 30% total energy and to increase the polyunsaturated fat:saturated fat to 1.0”
From:
“Secondary prevention of CHD in UK men: the Diet and Reinfarction Trial and its sequel”
https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/secondary-prevention-of-chd-in-uk-men-the-diet-and-reinfarction-trial-and-its-sequel/0BE9E376438EAE222F0911A857815131/core-reader
And this was the actual outcome:
“At 2y the percentage of energy from fat was around 35% in those not given fat advice and just over 32% in those given fat advice. The P/S ratio was around 0.4 in those not given fat advice compared to just under 0.8 in the fat advice group.”
From:
“The long-term effect of dietary advice in men with coronary disease: follow-up of the Diet and Reinfarction trial (DART)”
https://www.nature.com/articles/1601342
The goal for total fat intake was more or less met-only being higher by 2%. The ratio of polyunsaturated to saturated fat, however, fell short. The desired ratio was 1.0, but the actual outcome was 0.8, which means that they were eating less polyunsaturated and more saturated fat than desired.
I feel like theres too much info coming in at once making it hard to figure out whats healthy vs unhealthy
I find my self using alot of Google after watching this guys YouTube channel. I love it though!! He is the only one i have watched that really breaks it down!!
Hi Tom, great very informational video as always. As a non-native speaker (with reasonably good English I dare think though), I have one small request. I know you want to give a lot of information, which is great but you really talk super fast and it is just sometimes difficult to follow. I found myself rewinding often to actually be able to figure out the words:) Thanks for amazing content, though!
10:30 I don’t really see Hamley’s point about margerines, shortenings, and trans fats here. The EXCLUSION of trans fats from the diet is NOT actually a confounding factor. It’s actually the reverse. Replacing saturated fat with trans fat containing polyunsaturated fats (like the partially hydrogenated margerine being used prior to the ban on trans fats) is the confounder.
We now know that trans fats contribute to heart disease. To replace saturated fats (which increase heart disease risk) with trans fats (which also increase heart disease risk), you wouldn’t expect any beneficial results. The AHA Presidential Advisory on Dietary Fats, in question in this very video, explains that 2 major studies (the Sydney Heart Trial and the Minnesota Coronary Survey) were excluded from their analysis for this very reason.
Both of those studies showed either neutral or negative results on heart disease risk on replacement of saturated fat with polyunsaturated fat. Which is why low-carbers like to present those studies in support of their arguments, but the inclusion of trans fat in the diet is one of the reasons that those studies aren’t suitable for answering the question. You can’t reasonably answer the question, “Does reducing dietary saturated fat reduce heart disease,” by replacing saturated fat with something known to increase heart disease risk.
Hey Thomas or anyone here that may have an answer to this question. I am a bit confused about something. If omega 6 fatty acids are pro-inflammatory then why is GLA anti-inflammatory?
I’ll have my bond, I will not hear thee speak.
I’ll have my bond, and therefore speak no more.
Okkk so u know the science that’s not my post secondary major my dude where do I find these foods
That was packed with a lot of information! Thanks.
So the meta analysis would seem to contradict Dave Asprey saying we need meat/saturated fats.
So I’m ok with coconut oil?
5:58 How do we know that the reductions in heart disease risk aren’t caused by other confounders, like exercise, not smoking, etc.?
In these trials, there are reductions of saturated fat intake, LDL cholesterol, and heart disease risk. And there are a broad range of studies that show that reductions in LDL decrease risk of heart disease:
“The LDL theory of atherosclerosis and CVD has
support from the widest range of research studies 52: studies that compare populations that vary in LDL cholesterol 52; studies in single populations 52; genetic studies of high LDL cholesterol caused by mutations impairing the action of LDL receptors to remove LDL from the blood circulation and lower LDL cholesterol levels 52; studies of mutations in numerous other genes
that affect LDL cholesterol by other mechanisms 53, 54; pharmacological studies that lower LDL cholesterol by decreasing cholesterol synthesis and increasing synthesis of LDL receptors by statins, 31 decreasing cholesterol absorption, 55 or inhibiting proprotein convertase subtilisin/kexin type 9 to increase LDL receptors56; studies of mutations in genes that interfere
with assembly of LDL and its precursor very-low-density lipoprotein (VLDL) in the liver that decrease the amounts that are secreted into the circulation; correlations between LDL cholesterol and CVD reduction in meta-analyses of randomized clinical trials of statin
and other LDL cholesterol–lowering treatments 31, 55; animal models that increase LDL cholesterol by diet or by genetic manipulation 6, 57; and studies of the processes by which atherosclerosis starts, progresses, and
regresses in arterial vessels and cells. 57–59 Taking into consideration the totality of evidence, LDL cholesterol
links saturated fat and its replacement macronutrients to CVD by very strong scientific evidence that satisfies rigorous criteria for causality. 60”
In other words, there’s corroboration between many different types of studies. That’s how we know that the confounders aren’t the cause of these type of results.
Omega 6, omega 9, poly, mono, whatever. No one cares about this bs jargon. It’s simple: brocolli, apples, nuts, etc. Everyone already knows what health foods are. Why not try to tell them how to eat healthier instead. Damn millennials with their information overload. Breath dude! ��
At 0:35 Thomas was definitely already eating some of those nuts lmao. You ain’t slick
I hope he learns how to speak without sucking his teeth, I don’t know how long I can listen to it… but the info is crazy important!
I am 45. I have a genetic history factor for type 2 diabetes and heart disease.
Recently, my GP diagnosed me as having an elevated risk for heart disease. My risks for everything else are normal.
My doctors believe sincerely that DNA effects physical health, regardless of risk factors.
I am here to say that I believe they are sincerely wrong.
My cholesterol is normal, except for LDL. Apparently, elevated cholesterol is associated with extended lifespan.
My doctor, God bless her, is sincerely miseducated and lacking in new information.
I had high LDL cholesterol numbers.
As a result, I informed my GP that I am adding oats, with Beta Glucan, to my diet, to control cholesterol..
Can you guess her response? (I didn’t.)
She asked me to write my notes down so she can refer other patients to my dietary recommendations. I kid you not.
As of this current date, I know more about my medications and diseases than my doctor does.
If you want to live a,long lifespan, ignore them.
So regarding omega 3 + 6… I’m under the impression that Hemp seeds and milk are a superfood of sorts. Am I mislead?
How do you western people know about ghee? I’m curious now ����������
17:18 “…when something like this happens, it should prompt people to go a bit deeper…what are the factors contributing to these differences?”
Which is exactly what the AHA Presidential Advisory on Dietary Fats did. They gave explanations as to why there seemed to be so much disagreement between the studies. And they also showed that when using evidence-based criteria to select better studies, you do get a consistent answer.
I’m still confused. I just started keto today. And I want to know this, if I go over my saturated fat for the day is it going to affect my weightloss? My fitness pal says goal 18 and I’m already at 15. Lol or do I just focus on fat and none of the others? ��♀️
I think it is outrageous that the powers that be knew that although you can lower cholesterol reducing foods rich in saturated fat, the polys killed people…. vegetable oil is almost as much a scourge as sugart!
No the greatest speaker, jumps in his sentences and hard to get understanding as he jumps away.
I appreciate all the science but what foods should i eat and ones i shouldn’t……….��
1:33 I think your slide should have alpha linolenic acid not alpha linoleic acid
Great talk! When are you getting your PhD? We need more scientist like you.
Yeah so that meta analysis study is “Supported by the National Dairy Council”
he has read an elementary book on nutrition, hasn’t fully understood it and then makes a video thinking he is an expert and he is no public speaker rubbish
Who cares, give more diet plans please as examples. And summarize the info and use info graphics.
Whats drind flax seed? Or it goes bad??? Can someone please explain to me what he meant
You are so misinformed, why are you still on you tube? Please get off!!! And stay off!!!
you said in other video about trans fat that they are good??
You should make these more understandable to regular people, I have to watch like three videos before I can know what you talking about, I think, idk..
What a load of bollocks. Fuck PUFAs. If you think PUFAs are healthy, be my guest. Carry on eating them. And yes, I’m including omega 3 in that statement.
Simple english plz not all of us do bio and science. I got lost in the second minute. Tell us which one is bad and which one is good, no scientific explainations what omega this, omega did this and so on. Just simple:))
Though you are well educated but you delivered your info poorly! Too much confusion! Too fast speech! You could do much better. Good luck
At 100, Marie Grillo says ‘hard work and plenty of olive oil’ are her secrets
In scientific tests, all oils have been shown to harden arterial walls. Eat olives, not oil: https://www.nmcd-journal.com/article/S0939-4753(05)00213-9/pdf
are extra virgin olive oil good for heart and brain or pure olive oil?
Thomass seasame butter tahini very healthy fat loaded with omega 7 and 9
trader joe sell organic in jar made in greece.
15:00 The exclusion of the Sydney Heart Study is appropriate. Saturated fat intake was substituted, at least in part, with margarine containing high amounts of trans fats. As explained, there is evidence which suggests that trans fat increases the risk for heart disease. Replacing one thing that increases heart disease risk with another which also likely increases heart disease risk doesn’t really make for a study that can really tell you anything useful.
You can’t tell whether saturated fat really doesn’t cause heart disease or if both trans fat and saturated fat both cause heart disease. Of course, the latter is more consistent with the evidence.
Thomas DeLauer — Of course, another excellent video! You already did one on Conjugated Linolenic Acid (CLA). It too is an Omega-7 fatty as is Vaccenic Acid, i.e., (E)-octadec-11-enoic acid. You referenced it as CLA, a trans-fatty acid found in the fat of ruminants and in dairy products such as milk, butter, and yogurt. You also reminded us that it is the main fatty acid comprising trans-fat in human milk. Keep up the great work! You should have 20X’s the hits.
good work steven!….. should be noted that polyunsaturated fat is prone to rancidity and when consumed contributes to the rancidity of tissues causing disease.
All saturated fats have a portion that is composed of Omega 6 and 3. Plenty there.
I am studying GCSE science in the UK (an exam for 16 year olds usually I am doing it at night school). We have just done oils so I found your video very interesting and informative.