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Have you ever wondered why people mention Seed Oils so much and what their importance is? Myprotein investigates...
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Nutritional Research and Insights
Dietary Trends: Despite varying opinions, studies have shown no direct link between saturated fatty acid consumption and non-communicable diseases . Research indicates that oxidized oils contribute to various health issues .
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0:00
are seed oils really the worst thing you
0:02
could possibly eat let's talk about
0:04
[Music]
0:08
that how's it going guys my name is
0:10
Richie Kerwin and today we're going to
0:12
talk about something that has kind of
0:13
taken the nutrition World by storm and
0:16
that's the effects of seed oils on
0:18
health we'll talk about what seed oils
0:20
actually are how we get them in our diet
0:22
and we'll take a sensible look at the
0:24
evidence of what they do to our health
0:27
by looking at population studies and a
0:29
lot of inter vention studies now
0:31
unfortunately I'm just not going to be
0:33
able to deal with everything to do with
0:34
seed oils in this video there are lots
0:37
of different claims about seed oils and
0:38
I don't have enough time to cover
0:40
everything in a short YouTube video so
0:43
I'm going to focus on the most common or
0:45
relevant Health claims I hear about
0:47
online that said we've included the
0:49
titles of all the studies that we've
0:51
referenced Below in the description now
0:54
we've got a lot to cover so buckle up
0:56
because you're probably going to be
0:57
surprised by some of the things you
0:59
learn in this video let's get
1:02
[Music]
1:03
started so it's probably worth
1:05
mentioning what exactly seed oils are
1:07
funnily enough seed oils are not just
1:09
made from seeds while some seed oils are
1:11
made from seeds like sunfl seeds and
1:13
rape seed a huge amount of seed oils are
1:15
made from legumes like soybean oil and
1:17
Grains like corn oil this means that
1:19
seed oils are a very diverse group of
1:21
products with a couple of things in
1:23
common one they're all liquid at room
1:25
temperature unlike coconut oil which is
1:27
a solid and two they're actually very
1:30
high in unsaturated fatty acids
1:33
especially polyunsaturated fatty acids
1:35
commonly called pofus so what you might
1:37
ask well if you spend any time on the
1:40
internet these days you're bound to hear
1:42
that pfas or seed oils are not only the
1:44
most toxic ingredient in the human food
1:46
chain but they're also the cause of all
1:48
the health problems we have today
1:49
including obesity heart disease diabetes
1:52
and metabolic syndrome apparently from
1:55
what I've seen most of the reasons
1:57
people use to label seed oils as bad
1:59
stems from two main research areas the
2:02
first is ecological observations this
2:04
means that people look at very rough
2:06
Trends in seed oil intake see that it
2:07
increased in the last few decades and
2:09
Associate that with increases in obesity
2:11
and related diseases that we see today
2:14
so for example we know that seed oils in
2:16
the American diet have increased
2:17
massively since around the 1960s and
2:19
animal fats like butter lard and Tallow
2:21
have decreased a lot since then some
2:23
people say that this is evidence that
2:25
seed oils are causing the Obesity
2:26
epidemic that started around the
2:28
1970s how however we know that in
2:31
research correlation doesn't necessarily
2:33
mean causation that just means that you
2:36
can't see two trends that occur at the
2:38
same time and assume that one causes the
2:40
other so even though people have been
2:42
eating more seed oils since the 60s and
2:44
the Obesity epidemic started around the'
2:46
60s we can't say that seed oils cause
2:49
obesity interestingly overall calorie
2:52
intake in the' 60s increased massively
2:54
too could those extra calories in a
2:56
world where people are becoming less and
2:58
less active play a role in the world
3:00
gaining weight now besides the
3:02
ecological observations being one of the
3:04
reasons that some people claim seed oils
3:06
are toxic there is another area of
3:08
research that people mention by the way
3:10
if you ever hear someone talking about
3:11
nutrition use the word toxic a lot to
3:14
refer to A Whole Food Group there's a
3:16
really good chance that they're talking
3:17
pure
3:18
BS so to help you understand what effect
3:21
seed oils might have on human health I'm
3:23
going to use some data from properly
3:25
adjusted epidemiological studies and
3:27
intervention trials that focus on seed
3:29
oils
3:30
we're going to look at their effects on
3:31
Obesity diabetes heart disease and some
3:33
other common lifestyle diseases let's
3:36
start with obesity because we've already
3:37
mentioned it now according to some
3:39
people eating a lot of puas or seed oils
3:42
or vegetable oils leads people to gain
3:44
weight regardless of calories now
3:47
considering we know calorie intake to be
3:49
the ultimate driver weight gain that's a
3:51
pretty big statement now in terms of
3:53
dietary trials with different amounts of
3:55
saturated and unsaturated fat the lavat
3:57
study had a population of almost 800 50
4:00
participants in a care home and ran for
4:02
over 8 years the participants were split
4:04
into two groups that both got 40% of
4:06
their calories as fat the control group
4:08
had only 10 G of linolic acid which is
4:10
an Omega 6 pofa and the experimental
4:12
group had just over 40 gr of linolic
4:14
acid per day the researchers saw massive
4:17
increases in the amount of linolic acid
4:19
in the experimental group's body fat but
4:21
do you know how that affected their body
4:23
fat overall well there was no
4:25
significant difference in body weight
4:27
between the controll and experimental
4:29
groups at all either way it looks like
4:32
there isn't any scientific evidence to
4:34
conclusively state that pofus increased
4:36
appetite or weight gain but obviously
4:38
mechanistic data isn't enough for us so
4:41
let's briefly look at the evidence for
4:42
seed oil consumption and two major
4:44
chronic life Cy diseases diabetes and
4:47
insulin resistance and heart disease so
4:50
what does some of the other evidence we
4:52
have available today say about the
4:53
effect of seed oils on the risk of heart
4:55
disease let's start with a little
4:56
mechanistic research a recent review
4:59
looked at the effects of soybean oil
5:01
which makes up over 50% of the oil
5:03
that's used in the United States and its
5:05
effects on cardiovascular risk markers
5:08
it concluded that replacing saturated
5:10
fat in the diet with soyen oil lowers
5:12
LDL cholesterol levels and if you've
5:15
watched some of my other videos you'll
5:16
know that high LDL cholesterol and
5:18
specifically the apolipoprotein B
5:20
particle that holds it all together
5:21
during early and midlife is a major risk
5:24
factor for coronary heart disease and
5:25
keeping LDL cholesterol or apob levels
5:27
low is one of the most effective ways to
5:30
reduce your risk of heart disease
5:32
another argument against seed oils is
5:34
that pffas can be incorporated into LDL
5:36
lipo proteins leading to oxidized LDL
5:39
and oxidized LDL has been shown to
5:41
potentially increase the risk of heart
5:43
disease well there are studies that have
5:45
used pofa enrich diets extracted the LDL
5:47
and then induced oxidation in vitro or
5:50
in test tube studies and they've shown
5:52
that puas caused the LDL to be more
5:54
susceptible to
5:55
oxidation that's definitely interesting
5:57
but it's an invitro study so we need
5:59
need to remember that however in a study
6:02
that measured the level of oxidized LDL
6:04
in Vivo or directly in over 2,000 real
6:07
life humans people who had higher
6:09
intakes of Pua measured by looking at
6:11
the level of pufa in their blood
6:12
actually had lower levels of oxidized
6:15
LDL as well as lower levels of CRP
6:17
remember in nutrition science studies
6:20
that look at actual effects in humans
6:22
are given much more weight than studies
6:24
that just look at results from a test
6:25
tube okay so it seems that puffers
6:28
aren't going to give you heart disease
6:30
well what about other major Global
6:31
health concerns like diabetes and its
6:33
major symptom insulin resistance let's
6:36
look at some cohort studies that follow
6:37
populations over years one metaanalysis
6:40
looked at 20 prospective cohort studies
6:42
from 10 countries with almost 40,000
6:45
adults who didn't have diabetes at
6:47
Baseline it found that higher
6:49
proportions of linolic acid in the blood
6:51
and body fat were associated with a very
6:53
significant lower risk of type 2
6:56
diabetes another metaanalysis looked at
6:58
a total of 31 prospective cohort studies
7:00
with almost 300,000 participants it
7:03
aimed to look at the association between
7:05
dietary intakes of linolic acid and
7:07
blood and body fat levels of linic acid
7:09
with the risk of type 2 diabetes
7:11
compared with the lowest intakes of
7:12
linic acid the highest intakes of linic
7:15
acid were associated with a small but
7:17
significantly lower risk of type 2
7:19
diabetes another major metaanalysis of
7:21
102 trials with over 4,000 participants
7:24
found that replacing saturated fats with
7:25
pufas significantly lowered glucose
7:28
lowered hba1c and even lowered a measure
7:30
of insulin resistance known as H IR a
7:33
sub analysis of 10 trials showed that
7:35
pofa significantly improved insulin
7:37
secretion too so in this analysis not
7:39
only were there no negative effects of
7:41
puas but they seemed to be beneficial so
7:43
there seems to be a pretty decent amount
7:45
of evidence showing that seed oils or
7:46
puffers are probably not directly
7:49
responsible for causing type 2 diabetes
7:51
and in fact are probably a good option
7:53
for reducing your risk so after all this
7:56
evidence showing seed oils themselves
7:58
don't seem to have some of the ne ative
7:59
health effects that you hear about so
8:01
much on social media what about all
8:03
those people that claim that their
8:04
health has improved in Leaps and Bounds
8:06
since they eliminated seed oils from
8:08
their diet they sound pretty convincing
8:10
right well let's think about this
8:12
logically how do most people get seed
8:14
oils in their diets do they walk around
8:17
sipping on a mix of soybean oil and rape
8:19
seed oil from their water bottles are
8:21
they pouring buckets of it over their
8:22
salads no the number one source of seed
8:25
oils in our modern diet is ultr
8:28
processed foods these are foods that are
8:30
usually made up of a combination of
8:31
Highly refined carbohydrates especially
8:33
sugars and refined oils like Palm
8:36
coconut and Seed oils along with lots of
8:38
other additives ultr processed foods or
8:40
upss have been incredibly well studied
8:42
in the last decade and are associated
8:44
with excess calorie intake body fat gain
8:46
and a whole host of negative health
8:47
effects like heart disease diabetes and
8:50
cancer why well ultr processed foods or
8:53
upss are cheap available everywhere very
8:56
energy dense meaning they have a lot of
8:57
calories in a small portion size hyper
8:59
palatable which is a fancy word for
9:01
really freaking delicious and easy to
9:03
eat they're also low and fiber and
9:05
protein which means that they don't make
9:07
you feel full and that means they're
9:09
incredibly easy to overeat combined with
9:12
the fact that ultr processed foods are
9:14
usually low in art nutrients like fiber
9:16
vitamins minerals and phytonutrients and
9:18
a diet high in
9:29
oil from their diet the only way they
9:31
can do it is by eliminating virtually
9:33
all Ultra processed foods and to be
9:35
honest that's most Foods you find in the
9:36
supermarket as well as any commercially
9:38
deep fried foods making so many common
9:41
foods off limits is a form of
9:43
spontaneous calorie restriction and it
9:45
also forces you to focus your diet on
9:48
more Whole Foods so when someone says
9:51
they've eliminated seed oils from their
9:53
diet they've likely also eliminated most
9:55
processed foods from their diet and
9:56
they've likely replaced that with more
9:58
unprocessed food
10:00
so of course that's going to result in
10:01
weight loss and the associated
10:03
improvements in health but it's not just
10:05
because they don't eat seed oils anymore
10:07
and don't forget
10:11
upfsi that people eat in the United
10:13
States and the UK that's a massive chunk
10:15
of calories now what I'm going to say
10:18
from here is the most important part of
10:21
this video how does this all apply to
10:24
your
10:25
diet after all this science am I saying
10:28
that it's absolutely fine to eat as much
10:30
seed oils in your diet as you want and
10:32
it won't be a
10:33
problem absolutely
10:35
not anything in excess is not good for
10:38
you that's literally what excess means
10:40
if you consume too much seed oil you're
10:42
much more likely to gain excess body fat
10:44
and suffer the health consequences you
10:46
see seed oils fall into the category of
10:49
added fats added fats are refined oils
10:52
or fats which have been extracted from
10:54
their whole food source leaving a
10:56
product that is pure fat something that
10:58
humans would never find in nature in
11:01
nature fat will almost always come
11:02
packaged with other nutrients be it
11:04
protein in animal Foods or Fiber in
11:06
plant Foods refining oils extracts and
11:09
concentrates the fat into a product with
11:10
very few other nutrients and this
11:12
includes animal fats like lard and
11:14
Tallow they're just pure fat refined
11:17
fats similarly to refined sugar just add
11:20
more calories to food without providing
11:21
much in the line of other nutrients this
11:23
is why reducing the amount of added fats
11:25
and sugars in our diet is a good idea so
11:28
when I give recommendation for fat
11:29
sources I recommend getting the vast
11:31
majority of your fats from whole food
11:33
sources like oily fish nuts and nut
11:35
Butters seeds and avocados this means
11:38
that your fat will also come with other
11:40
nutrients like protein fiber vitamins
11:42
and minerals or phytonutrients it's a
11:45
much better deal than just adding pure
11:47
fat or oil to your diet if I do
11:50
recommend oils I tend to focus on
11:51
including limited amounts of added fats
11:54
for cooking and to help improve the
11:55
flavor of other Foods in terms of what
11:58
oils are suitable simply based on the
12:00
amount of research proving its health
12:01
benefits olive oil is a great choice
12:04
good quality extraversion olive oil is
12:06
high in polyenals and antioxidants such
12:08
as Vitamin E which help to reduce the
12:10
risk of oxidation too on top of that it
12:13
tastes amazing so my personal choice to
12:15
use olive oil is based on the evidence
12:17
for positive health effects in its favor
12:20
and not because of any evidence of
12:21
negative health effects of seed oils and
12:24
at the end of the day it all comes down
12:26
to personal choice I just want your
12:28
person personal choice to be informed by
12:31
correct information and not some Lies
12:34
made up to create an evil seed oil
12:35
Boogeyman that doesn't actually exist
12:39
now I realize this has been a long video
12:41
but I really hope that now you better
12:44
understand the actual evidence related
12:46
to seed oils and health as always if you
12:49
have any more questions let me know in
12:51
the comments below and remember to like
12:53
And subscribe to the my protein YouTube
12:54
channel for more great evidence-based
12:56
nutrition information
13:01
[Music]
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