Nutrition Made Simple! - 2022-10-17
"Seed oils are inflammatory!" according to every blog and podcast. But what does the science say? The evidence on 9 different seed oils, heated seed oils and genetic variability. A complete look at seed oils & inflammation and all the evidence you were never shown. Are seed oils inflammatory? 1. seed oil on inflammation 2. Heated seed oil vegetable oil is inflammatory? Only seed oils are inflammatory? Depends on omega6s, Linoleic acid? flaxseed oil not inflammatory. omega3 rich, can be anti-inflammatory canola oil: CRP didn't change saturated fat vs omega 6s. replaced saturated fat with unsaturated fats (canola and sunflower). no change in inflammatory markers one trial compared canola to olive oil, found a reduction in CRP on both canola and olive oil similar to flaxseed oil. anti-inflammatory? ~1tbsp sunflower oil daily. refined oil, treated with chemicals and heated, not cold-pressed. no significant change to CRP “n-6 PUFA may act as anti-inflammatory” Connect with me: Facebook: https://www.facebook.com/DrGilCarvalho/ Twitter: https://twitter.com/NutritionMadeS3 Animations: Even Topland @toplandmedia References: https://www.mdpi.com/2072-6643/8/3/136/htm https://www.sciencedirect.com/science/article/abs/pii/S2405457720302047 https://link.springer.com/article/10.1007/s00394-007-0668-5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4050683/ https://pubmed.ncbi.nlm.nih.gov/27737722/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6405399/pdf/40200_2018_Article_343.pdf https://www.sciencedirect.com/science/article/abs/pii/S0939475320302349 https://www.sciencedirect.com/science/article/pii/S0278691513008612 https://www.nature.com/articles/s41430-019-0438-5 https://academic.oup.com/ajcn/article/95/5/1003/4576714 https://pubs.rsc.org/en/content/articlehtml/2017/fo/c7fo00433h https://academic.oup.com/eurjpc/article/20/2/202/5927989 https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5587404 https://pubmed.ncbi.nlm.nih.gov/16351767/ https://academic.oup.com/jn/article/141/12/2166/4689010 https://reader.elsevier.com/reader/sd/pii/S0899900721002057 https://academic.oup.com/jn/article/148/10/1556/5094775 https://pubmed.ncbi.nlm.nih.gov/19234585/ https://lipidworld.biomedcentral.com/articles/10.1186/1476-511X-13-196 https://www.tandfonline.com/doi/abs/10.1080/07315724.2008.10719674 https://pubmed.ncbi.nlm.nih.gov/23506314/ https://www.sciencedirect.com/science/article/pii/S0021915002004276 https://link.springer.com/article/10.1007/BF00262088 https://www.sciencedirect.com/science/article/pii/S0021915004000711 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3115398/pdf/nihms271497.pdf https://link.springer.com/article/10.1007/s00394-007-0668-5 https://pubs.rsc.org/en/content/articlehtml/2017/fo/c7fo00433h https://www.thieme-connect.com/products/ejournals/html/10.1055/s-0037-1615680 https://academic.oup.com/ajcn/article/112/1/150/5727348 https://www.sciencedirect.com/science/article/abs/pii/S0021915019315758 https://onlinelibrary.wiley.com/doi/pdf/10.1002/mnfr.201400446 https://academic.oup.com/ajcn/article/89/1/248/4598248 https://www.sciencedirect.com/science/article/abs/pii/S0939475310002978 https://www.sciencedirect.com/science/article/abs/pii/S1043466619303515 https://pubs.rsc.org/en/content/articlelanding/2020/fo/d0fo00875c/unauth https://www.sciencedirect.com/science/article/pii/S0019483215008299 https://www.tandfonline.com/doi/abs/10.1080/07315724.2011.10719940 https://www.sciencedirect.com/science/article/pii/S0271531707000899 https://onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201100533 https://academic.oup.com/advances/article/9/6/688/5090303 https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.108.191627 https://pubmed.ncbi.nlm.nih.gov/21663641/ https://www.ahajournals.org/doi/pdf/10.1161/CIRCULATIONAHA.114.012534 https://academic.oup.com/ajcn/article/109/1/165/5280796?login=false Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!. #NutritionMadeSimple #GilCarvalho 0:00 Are seed oils inflammatory? Intro 1:36 Schools of thought 2:06 Flaxseed Oil 3:35 Science, Variability & Perception 6:00 Canola Oil 8:02 Sunflower Seed Oil 10:36 Sesame Oil 11:14 Soybean Oil 12:52 Corn Oil 14:00 Hempseed and Grapeseed Oil 14:31 Safflower Oil 15:42 Dose 16:52 Time 18:36 Acute changes in gene expression 19:45 Whole sources of fat 20:33 Heated Seed Oils 24:51 Summary 25:38 Seed Oil vs Junk Food 26:03 Funding 28:01 Biochemical mechanisms 30:42 Genetic variation 31:28 Dietary choices and emotion
I have been into Immunology, immunotherapy and recent 7 years gerontology and metabolic therapy Research work in Asia. Total of 18 years. We are currently looking at the Japanese diet and the new "Green Zone" of the pool of southern China centenarians.
Similarly with rice and grains that have "new" rice or "old" rice, seed oils production and expiry date do contribute to its oxidation and rancidity impact especially in tropical S E Asia. The shelf life after opening the bottle is crucial in terms of using the seed oils for clinical trials. All these trials will start with a fresh new bottle. Individual consumption at home for casual stir-frying or deep frying means the bottle of oil can last for a few months. Rancidity if mild cannot be easily detected by an average person especially so if they are senior or elderly (slightly impaired smell and taste). Dining out has also one risk of having adulterated seed oils that are not fit for consumption.
Traditionally, the Japanese 1000 years ago did not use seed oils but mostly boiled their foods using soup based cooking methods.
Thank you Gil 👍💓👏for your indepth research and awesome contents.
Personally, moderation in consumption and buying and storing small bottles (not large) are my advice to those who stlll want to use seed oils. 🥰
That's an argument for storing them properly and not buying more than you can use within 4-6 months. If they are stored in a dark, cool place, the oxidation is much slower. Under refrigeration, you get almost double the shelf life, and some under refrigeration (like nut oils, sesame, and canola) can last 2-3 years.
Stumbled on this video today and I'm so glad I did. Thank you for keeping the principles of science alive and for doing all of the work compiling these studies. I wish there was more of this out there
Excellent presentation. I appreciate how thorough your research is on this. Like many who are dealing with inflammation I'm making healthy choices and always learning. Keep on with your work, this is great!
Very interesting and thorough video. Going through all these articles on the subject must have taken some time :) That someone goes through the actual research without prejudice is nice to see. Looking forward to watching more of your videos!
this video was a couple years in the making... :)
@@NutritionMadeSimple Unbelievable
@@NutritionMadeSimple 😮
I always told people that gut issues has been researched decades ago and I knew the root cause is from conflict shocking stress, foods has nothing to do with it...if anything, the most dangerous foods to put in your mouth today is vegetables because of glyphosate, bill gates and his boys buying out the fields to grow more poison for our guts to get sick from this poison so we can than medicate with his prescription drugs..buy organic or preferably from farmers market
@@NutritionMadeSimple omg!! Your amazing!
Thanks for filtering thru all this research, very enlightening! Love your "no opinion" attitude. No drama! Refreshing and clear.
I appreciated your careful, balanced approach. You're the first person I've found on the subject who took a fair look at each perspective and came to a fair conclusion without condemning anyone. Thank you! 😊
You do like an entire lit review for each video, I’m in awe ❤️
Amazing content, produced by hard work. Its a shame you dont get the recognition you deserve, your videos could help a lot of missguided and confused people.
Just wanted to pop in and say thanks for the videos you’ve made and are making. It can sometimes be hard to discern truth from fiction especially when many of us don’t have a background in a medical field. 10/10
I love your honesty. Most of us simply want to manage our health. Getting clear unbiased information not influenced by current food fashion is sometimes hard.
IKR. Remember when they told us to switch to margarine from butter?
Thanks again,always great to get the clarification on these widely disputed subjects. Good to have someone doing the homework.
Excellent work as always! The only thing it was covered from my perspective was organic vs. conventional oils, in case there are this kind of studies. I hope this video has a follow up regarding the consumption effects of different types of oils on cholesterol levels.
Your videos are getting better and better Gil. Well-structured and easy to understand. Thank you for making the content.
You are literally the best science channel I have found so far on YT!
Keep the insane work going!!!
Thanks for your focused view on this hot topic! Every video your team puts out makes my family and me healthier and more science-driven consumers.
I really appreciate that you read a number of studies then give us a breakdown of the findings and tell us what the preponderance of evidence shows. This really helps to clarify the picture. Thanks Dr Gill!
I tell people that breathing is good for you, even essential for good health, but since I’m saying something positive about anything at all, they assume I’m being paid by big air
But then too much air is bad for you (hyperventillation), according to eg. the Buteyko system.
Maybe that's just hot air 😂
How dare you air your grievances in this way. I’m getting inflamed.
Great work in this video - congratulations :-) Thanks for all the hard and meticulous work along with references. I wish more videos for the general population on health topics took your approach.
As usual you wrapped all that information into something making sense with reliable sources. Thanks 😊
Thanks for a great video. I'm always impressed with the quality of research from this channel and the skill in communicating to a general audience. This is the best channel on nutrition hands down. Wish there were more channels with this level of quality for other areas of health.
I'm a nutrition student and you're blowing my mind. Thank you for focusing on inflammation alone in this one. There is a lot of misinformation out there for sure!
You should check the amount of persons used on those trials. Kind hard to come to conclusions with such a few sample on all of those studies.
There are like 20 studies there. What more do you want? If you you use massive samples then youll start whining its epidemiology. @@helderduarte213 its embarrassing. Just accept you're biased.
Really well done video. Appreciate all your work answering these nutrition questions!
Love your videos! Being in the healthcare space and with a recent trend in lifestyle interventions, these are the types of topics and summaries that we need! I’d like to see a topic around different oils and their impact on weight gain, and with an interest more in the volume of fried foods that one eats.
Wow Gil, the amount of reading and researching you have done on this topic is very impressive. I wonder how long it took you to put this video together, thanks very much for your hard work!
He said two years in a comment reply.
Would love a video on the effect on weight gain or loss due to the high energy density of fats (from oils especially) and how it can impact cardiovascular disease (blood pressure, ApoB, etc). Thank you for your cogent and easy to follow lectures.
That is the crux of the problem. People don't like to face the reality of calories in/calories out. It's too frustrating and difficult for many people who struggle with weight issues.
Years ago, one of my doctors suggested that I should gain some weight. I heard that olive oil was benficial to health, so I started to pour it on my food like syrup on pancakes. I did gain more weight than ever before, but all around my belly. I knew that wasn't healthy, so I stopped doing that and lost the belly.
@@someguy2135 You probably already know this, but what areas you gain weight mainly comes down to genetics (assuming your hormone levels are healthy) and not the types of food you eat.
@@someguy2135 Did you have your cortisol levels tested when you had the belly fat? Wondering if it went up.
@@someguy2135instead you should have started eating more protein rich foods like legumes, nuts and seeds and startet resistance and weight training. Muscles would grow you get the extra weight and maybe even looked better. Just saying
I'm also a nutrition student 3rd year, motivated to study by all of the misinformation out there. I have just discovered your channel, the algorithms are working their magic for sure. I'm so grateful for all of your work. Navigating through the literature is tough going for some, but you present it in such a way that is so easy to understand. I appreciate your graphics too. Honestly, thank you so much. You have gained yet another new subscriber.
Then u better know to be hyper skeptical of any video with a title like (the evidence no one shows). It's in a way saying i know better then everyone else. Strategies consperisy people use.
If you start with the disproving "misinformation" card you will be left surprised at the fact that nutritional science does not work in absolutes which you seem to try to find. Keep humble and realize mechanisms have multiple ways of functioning and context matters, otherwise you'll fall under nutritional dogmas which this industry needs less, not more of.
@@TudorIrimescu I was about to say the same thing. Why not strive to provide accurate information supported with solid peer-reviewed research rather than using an over-politicized term like that about others' inflammation..
@@faikerdogan2802 To be fair, it's not "what I know" that is being promoted, it's peer-reviewed data as well as multiple studies on each oil and acknowledging possible weaknesses like weight loss affecting the changes in inflammatory levels etc. I think he did a good job overall.
@@faikerdogan2802 It is not "a way saying i know better" AT ALL.
What an underrated channel. Gil is solely evidence that ordinary people cannot digest good quality content. :)
IMO "seed oils" is simply a proxy for diet quality. If your diet ais high in seed oils it means you probably eat a lot of snack foods like chips, crackers, cookies and fast food. Not great if you are concerned with your health.
so true
You have not seen my combination of spaghetti olive oil and garlic 😁 I definitly exceed the 500kcal from oil in these days with any junk
good point. also follow the money. large billion dollar industries pumping out processed foods and they all use seed oils because they are cheap and stable. Big red flag
@@YaYippieYeah
LOL are you Italian or Greek? I’m sure if you don’t eat daily and it’s cold pressed your fine. And sounds good. 😉
Agree. I think culture also plays a role incl Indian, Italian and Greek. If fresh real/whole food used with the higher levels of oil can be healthy.
Great job, Dr. Carvalho!
I'd be interested in learning about the effects of these oils (and other oils/foods in general) on ApoB levels.
Thank you so much for videos. The work of deciphering all of scientific studies out there on general health topics is very important. The media likes to only interested in feeding people junk science for ratings. Kudos to you for helping people navigate through this!
I stopped eating anything that could possibly have seed oil in it for 2 weeks and the really bad bloody ankle eczema I've had my whole life actually started getting much much better. Then I slipped up and ate a big bowl of chips and cookies, etc. and it came back in a couple days. Trying again now, and my ankle is getting much better after a couple weeks.
great example. problem could be any number of components of junky foods, from preservatives to coloring to flavorings. good reason to go easy on junk food. may have nothing to do with seed oil per se
@@NutritionMadeSimple True, but I've tried cutting out junk food, wheat, dairy, and other things in the past for weeks at a time with no benefit. However, this time, I targeted any kind of oil product other than tallow I rendered myself. I continued to eat popsicles and pancakes I made myself etc. It's obviously not a perfect experiment, but I am astonished at the results. I suppose I should wait until it completely heals up, then introduce in seed oil into my cooking to see if it causes it to return. But honestly, after decades of dealing with this, I don't know that I'd want to bring it back for science.
@@stepheninczech yeah no need, oil not necessary in one's diet, totally fine to leave out as personal preference
@@stepheninczech Lol, thanks for the brutal honesty. No doubt there's a limit for most of us as to what we'll do for science. 😂
@@lucasgroves137 I tried adding seed oils back into my diet for 2 weeks to see if my eczema would come back. No effect after 2 weeks. I then tried eating dashida soup base which gave some effect. Then I started eating doritos and my eczema got significantly worse. Still not sure exactly what is causing it.
The first canola oil study you reference was not looking at adding 1 Tbsp canola oil to the diet.... It was looking at 200 mg tocotrienols added to canola oil vs canola oil alone. They were seeing is the tocotrienols had an effect on inflammation, not canola oil itself.
that was the main goal of the study but you can see the effect of before vs after canola oil (I think it's table 2 or 3?). there was no increase in inflammatory markers
I'm wondering how these oils are being consumed.. with high heat or just put onto foods? Also what is their sugar and refined carb intake during those trails? I think nutrition is so complex and there are so many factors to look at
You're awesome and I really appreciate the work that you do. This is super beneficial in helping me figure out what is best for my family's diet. Thank you!!
This guy presents the most thorough and scientifically based nutrition advice I've seen. Thanks Dr. Carvalho!
There need to be more studies on deep fried food. What happens if an oil (or hell, even beef tallow or other animal fat) is kept in a deep fryer at high heat all day long or even longer and then eaten? Because many people live off fast food and this is what they are eating, so there should be more studies on it, and it's absolutely horrible on the part of the scientific establishment that these studies are not being done. And don't do the condescending thing of "Well just don't eat fast food, we're not going to do the studies cause no one should be eating that." That's unscientific, condescending, and harms disadvantages minorities in particular who are most likely to be living off fast food. Due to socioeconomic factors and just general real life crap, people are living off fast food. That just IS the truth. Telling people to eat healthier won't fix that (people are already told that all the time, and it does NOTHING). Because telling people that doesn't change the life/socioeconomic factors. It doesn't give them the time/energy/money that they need. So the studies NEED to be done. And society NEEDS to be improved too, so people are not constantly being harmed in many ways, food being one of them. Hell, do scientific studies on gutter oil. People are eating that too, and that's the reality. And until society is fixed it will continue to be the sad reality.
Dr.Berg says fast food french fries are the most dangerous food we can eat.
Gil, many thanks on your research as I have been spooked by the internet "doctors" that claim that this is a area of concern. Please keep on giving this information as it is important to living.
There seems to be a strong connection between vegetable oils and macular degeneration. That “spooks” me a lot.
@@joecheffo5942 Wow. I wonder if it might be a trigger for certain genes?
@@joecheffo5942 Correlation does not equal causation. Macular degeneration is often genetic and runs in families. Excessive exposure to UV rays can also cause it. Since most people consume seed oils most of their life, and some people develop macular degeneration and some don't, no one can definitely say that seed oils contribute to development. The only thing I've seen is a grant proposal arguing for a study in this area. I haven't seen any published conclusions, just a lot of speculations.
@@joecheffo5942and an even stronger connection between Nicolas Cage movies and drownings. Spooky!
Thank you for addressing seed oils and inflammation. It would be great if you’d continue in this vein. I’m particularly interested in the effects of seed oils regarding cholesterol and heart disease, and also their potential effects upon the development of dementia and Alzheimer’s.
100%. Came here to say this. Thank you.
There's very little research on this. Though some experts speculate that omega 6 fatty acids interact with cholesterol and oxidize it, which is bad.
@@Trazynn There is actually massive amounts of rechearch on this, and it all points to the direction that replacing saturated fats with omega 6 LA is always beneficial considering cardiovascular diseases.
@@Trazynn Isn't there a connection between oxidation and inflammation?
@@Nobody-Nowhere I believe that the Sat fats -> PUFA substitution only tends to have a statistically significant positive effect on blood markers for people consuming >10% of their daily calories from saturated fats. If you are already eating them in moderation then replacing them with PUFA sources won't help or hurt you
I appreciate the work that you put out specifically because you present the information in a non judgemental and open minded way. Not many people do that. Too many people treat the spread of misinformation as a product of stupidity but i dont think thats the case most of the time. Seems to me it's a product of mistrust and overcorrection from disillusionment. Thank you very much for the work you do.
More likely, it's because people want to believe their own narratives and resist anything that disproves that. It's human nature, really, and a defense mechanism to resist taking responsibility for our own poor choices.
Question:
You said that people replaced the oils they normally consume with the oils the researchers supply.
Considering the whole world uses seed oils in their food,... doesn't it make sense that you don't see many differences between before and after? They're replacing seed oils with other seed oils. 🤔
As to the studies that really increase linoleic acid,... they are replacing something with linoleic acid, I assume. Are they replacing carbs with fat?
I am a university college teacher in Australia and consistently seek out current evidence in a range of health areas to ensure I am relaying the best information I can to students. I found this thoroughly educational and loved how you managed to pre-empt my questions and have them all answered by the end. This definitely threw a few of MY beliefs out the window. Thank you for putting in all this work. I completely understand and appreciate the efforts you went through in order to make this video. You have a new subscriber. 🙂
Update: This is not to say I have thrown all of my own beliefs and knowledge out the window. I just appreciate opposing views and the literature that might back them. There is also evidence out there supporting the risks of vegetable oils, showing we can find papers that support both narratives. I personally will be steering clear of vegetable oils wherever possible.
Is damage to mitochondria related only to inflamation -- or -- does rape seed relate to mitichondrial damage through means other than inflamation?
You can also find data supporting smoking, that's why we have the heirarchy of evidence.
The man made his video from the top of the heirarchy, to reply to that with "well I can cherry pick and reach a different conclusion for myself" ... can you seriously defend that behavior logically?
Not if it’s virgin, cold pressed.
While I can understand your "views" (opinion), scientific knowledge should not be based on opinions ;-))
@@StillTrustNo1Thank you. People are so lost and straight gullible. Dying for someone to think for them
Wow! What a comprehensive coverage of the oils! Kudos and very interesting results. Best coverage I have seen on the internet!
Thank you very much for the content. Could you please consider uploading a similar video on animal fats like lard, butter, etc.? What happens when someone cooks with these fats and keeps their corresponding calorie intake below the maximum advised level (10%), especially concerning inflammation or other long-term health issues? I have found papers on negative effects of those fats but they show high levels of consumption and, of course, there are other variables that make it confusing for someone without expertise. I would immensely appreciate your insights. Best wishes for you and the rest of the team.
You would need a study on long term consumption, which would be hard to do.
@@Marr033No they do not.
Finally a doctor who has really made a profoundly rational study of the subject! I thank and congratulate you for the research, and especially, conclusions.
Are there other inflammation markers apart from crp? Could there still be inflammation with no elevated crp?.
Brilliant video! Learnt everything i needed to. The only reason i do not consume seed oils is because i find it affects my cardiovascular performance negatively and i gain unnecessary weight as well, i become more suscepitable to insulin resistance which does me no good in terms of training.
Knowing that the bulk of studies point to seed oils not having an inflammatory effect on the body in human trials is very important information so thank you for doing such a noble service in pointing that out against the controversies.
I appreciate this careful survey! It's changing my mind.
Could you make a video on inflammation in general? How much influence do we really have and how can people with inflammatory conditions lower their inflammation as effectivly as possible (in addition to drugs) ? There is so much confusion- bone broth /greens/ fish oil etc....
I was just about to comment this.
Yes, excellent comment.
Second this. There definitely 'seems' to be a lot of evidence for yoga, meditation etc having an inflammatory lowering effect. Though it would be great to get a properly vetted breakdown of what's actually effective and what's not. If you've taught us anything; it can be quite complex to get the real truth without the proper understand.
@@Engrave.Danger Did you use a lot of cold pressed seed oils prior to cutting it?
There isn't really "so much confusion" regarding inflammation. There's a ton of studies showing different nutraceuticals and food components can lower inflammation
Exceptional summary on these trials-one caveat, one could also hypothesize that the inflammatory markers used are not specific enough to the target organ which is usually the endothelium to identify a response one way or the other. For instance, hsCRP comes predominantly from the liver in response to cytokines secreted by the target process so is an indirect measure (but an acute phase reactant). Inflammatory markers like CTACK, MCP, HGF, Eotaxin, FAS, FAS-Ligand, and IL-16 might be more appropriate as being more direct and sensitive. Still a great overview-thanks.
Yes, he’s a great researcher and presenter, but you have also given excellent evidence as to why I am more interested in feedback from practicing clinical doctors and patients. Research tends to limit material to predetermined outcomes as there is too much money at stake.
Very interesting point! Great!
@garyloewenthal - 2022-10-17
I would like to see a study on whether comments about seed oils are inflammatory. 😊
@NutritionMadeSimple - 2022-10-17
comment of the day
@carinaekstrom1 - 2022-10-17
They can lead to pretty painful inflammation, it seems, but It would be great if the evidence based comments are the most infectious.
@longlostcoder6322 - 2023-06-30
@@NutritionMadeSimple find this interesting because, my husband eats so healthy, like basically Mediterranean diet with olive oil only. And I don't. Before we were together he was super healthy. I stirfry and deep fry alot with - canola oil and soy bean oil. I smother things in kewpie mayo; I eat Karage and katsu ect. In fact the healthies thing I eat is nato. He's black and I'm Japanese and white. My diet was literally killing him. Is it possible that it's inflammatory for black ppl? His LDL and HDL are so high and mine are all in side of the normal.
@GIANTWOODS - 2023-07-01
😂😂
@oirampeceda2409 - 2023-07-03
@@longlostcoder6322maybe not because he's black, but maybe something unique to him?