Impact of Seed Oils & Saturated Fats on Health | Dr. Marie-Pierre St-Onge & Dr. Andrew Huberman
Dr. Marie-Pierre St-Onge and Dr. Andrew Huberman discuss the impact of seed oils and saturated fats on cardiovascular health, explaining how substituting sat...
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Contributed by 刘嘉琪Transcript
Snack Chip Research Findings
- 00:00There's a paper on your CV that I could
- 00:02not help but ask about. Snack chips
- 00:05fried in corn oil alleviate
- 00:07Mhm.
- 00:08cardiovascular risk factors when
- 00:10substituted for low-fat and highfat
- 00:12snacks. Yep.
- 00:13What?
- 00:13Mhm.
- 00:14What?
- 00:15Yes.
- 00:15Tell me the data. I believe you. I'm
- 00:17just like, what? This is wild.
- 00:20This was funded by Fredo. At that time,
- 00:22they had changed the oil that they were
- 00:25using to fry their corn chips. So this
- 00:29was Doritos, Fritos, Cheetos, and
- 00:32toitos.
- 00:33All the all the
- 00:35All the Etos. Uh and so they had changed
- 00:37to corn oil. They're like, "This is an
- 00:39oil that's higher in polyunsaturated
- 00:41fats than what we usually have."
- 00:43What were they using before?
- 00:45I'm not sure. I forget.
- 00:46But it wasn't tallow.
- 00:48I don't think so. Like does it make a
- 00:50difference? Is it going to improve
- 00:52health if people choose those snacks
- 00:56compared to other snacks? So we had
- 00:58three arms in that study. Uh each person
- 01:02went through each of the three arms. It
- 01:05was for 25 days. The question was, okay,
- 01:08let's say you have a choice for a snack
- 01:11today and you're going to go to the
- 01:13vending machine and you have your
- 01:15option. Do you eat a low-fat high
- 01:18carbohydrate snack, a highfat,
- 01:22high more highsaturated snack or those
- 01:26chips? So, you just pick one and that's
- 01:29that. So, I think we gave it was two
- 01:32snacks a day for for 25 days. It was a
- 01:36rotation. So, they had four Yeah, they
- 01:37had four different uh chips. So, it was
- 01:40two one day, two the next day like that
- 01:42for 25 days. And then the controls and
- 01:46yeah the the better lipid profile was
- 01:50the one with was the one from the the
- 01:53corn chips. They had the better lipid.
Seed Oils Vs Saturated Fat
- 01:56Yeah. And they had less uh lipoprotein
- 01:58little a which is another you know
- 02:00factor card metabolic risk factor.
- 02:03Data or data
- 02:04data or data.
- 02:05Well I know that in the head-to-head
- 02:06comparison of seed oils of which corn is
- 02:09right with saturated fat. This is where
- 02:12kind of the contention starts to
- 02:14erupt where there are many studies now I
- 02:19think showing that when you substitute
- 02:20saturated fat with seed oils that
- 02:23cardometabolic risk factors go down and
- 02:26this is true right well I by the way I'm
- 02:28just going to say I I I avoid seed oils
- 02:31actively because I like olive oil and
- 02:32butter
- 02:33mostly olive oil I avoid seed oils I
- 02:36don't like the way they taste I love
- 02:37olive oil
- 02:38okay
- 02:38and there's some health effects of olive
- 02:40oil and I eat small amounts of butter
- 02:42and I so I just like duck the whole
- 02:45controversy, right? And you have to make
- 02:47sure you're getting real olive oil, but
- 02:49that can be done. When you look at the
- 02:51studies that compare saturated fat to
- 02:53seed oils, you do see uh better outcomes
- 02:56for seed oils. But then there's this
- 02:58crowd that comes in and says, but that's
- 03:01on a backdrop of reasonably high
- 03:03carbohydrate intake. When you start
- 03:05replacing some of those carbohydrates
- 03:07with lower carbohydrate diet, increasing
- 03:10protein intake, so not keto, but kind of
- 03:12like lowerish starch and sugar, then
- 03:15maybe that balances out. Okay. But the
- 03:17big contention seems to be around the
- 03:19processing of these seed oils. This idea
- 03:21that when especially when you make
- 03:23things like chips that when you take
- 03:25fats and you combine them with
- 03:26carbohydrate and you heat them up a lot
- 03:28that you create factors that
- 03:30are not good for the body. What is the
- 03:32evidence for or against that?
- 03:34Well, so different oils have different
Cooking Oils & Smoke Points
- 03:36smoke points, right? So each oil should
- 03:39be used for its appropriate usage,
- 03:41right? So cooking uh process.
- 03:44So I think that's that's where you know
- 03:47people think that they should be using
- 03:49one type of oil for everything that they
- 03:51do, but some oil like you wouldn't put
- 03:55flax seed oil for example and and heat
- 03:57it up to very high uh temperature. Are
- 04:01you a fan of flax seed oil?
- 04:03I'm a fan of every liquid oil. I use I
- 04:05have no no uh personal
- 04:08you seem very healthy restriction on the
- 04:11on the types of oils. I think that you
- 04:13know oils are that remain liquid at room
- 04:15temperature.
- 04:16That should be your your your barometer
- 04:20for what's better to use. I'm also not
- 04:23saying that people should avoid butter
- 04:26like the plague, right? So all in
- 04:28moderation is is okay.
- 04:31Is there any reason to
- 04:34I just can't find the argument for why
- 04:36anyone would replace olive oil with a
- 04:40seed oil.
- 04:42Olive oil has a lower smoke point than
- 04:44uh than other seed oils. So peanut oil,
- 04:46for example, has a higher smoke point.
- 04:48So you can fry in peanut oil. You
- 04:50wouldn't fry anything in olive oil.
- 04:52I wouldn't eat anything fried.
- 04:53Well,
- 04:54yeah.
- 04:54So that's that's a different question,
- 04:58you know, so depending on how you want
- 04:59to use your oil and you know, also some
- 05:02people find, you know, olive oil and
- 05:04baked goods might impart stronger taste.
- 05:06So depending on the type. So some of
- 05:08them are more flavorful, right? And so
- 05:10they're more fragile, let's say, and
- 05:13they'll impart flavors to different uh
- 05:15different foods where they're not
- 05:17supposed to be.
- 05:18So you you're not seed oil averse, nor
- 05:21are you pro- seed oil is what I'm
- 05:23hearing
Navigating Processed Food Labels
- 05:24personally?
- 05:24Yeah. No,
- 05:25cuz I think that the um the seed oil
- 05:28debate has been very contaminated by the
- 05:30issues that I mentioned before, but also
- 05:31because many many processed foods
- 05:34contain seed oil. They're much less
- 05:36expensive than using, you know,
- 05:38grass-fed butter or or olive oil or even
- 05:41just ordinary butter. So,
- 05:43it's important to be nutrition facts
- 05:46literate. So when you're talking about
- 05:48uh processed foods, so as much as
- 05:52possible cooking at home, but that's
- 05:53something that a lot of people don't
- 05:55really know how to do, feel they don't
- 05:57have the time for.
- 05:58People aren't going to start doing that.
- 05:59And then I'll tell you, they're not
- 06:01going to start doing that. I wish they
- 06:02would, but they they're not going to
- 06:04at the grocery store to to look at the
- 06:06nutrition facts panel and being like,
- 06:07"Okay, what's in here? What's in there?"
- 06:09And comparing products to one another,
- 06:11right? And and also what's more
- 06:13important for your own health,
- 06:15right? what's relevant for my health may
- 06:17not be what's relevant for your health.
- 06:20You know, some people are, we're talking
- 06:22about salt sensitivity. Some people are
- 06:24very salt sensitive. Some people are
- 06:26very active and need to replace salt and
- 06:28so salt is not an issue for them. But so
- 06:31being able to know uh where to what to
- 06:35pay attention to because otherwise it
- 06:37just gets overwhelming.