Oil vs Nuts & Seeds, what´s healthier?!?

Does it matter if we get our fats from oil or whole, unprocessed sources like nuts and seeds? Is one healthier than the other? A look at the health effects of oils, nuts and seeds.

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Animations: Even Topland @toplandmedia

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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!.

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0:00 Oil vs nuts & seeds
0:40 Almonds vs almond oil
3:50 Peanut oil vs peanuts
4:33 Olive oil vs nuts
5:43 Nuts vs canola oil
6:02 Flax oil vs flaxseeds
7:04 Heart attacks and strokes
8:35 Diabetes
8:50 Cancer
9:56 Cognitive function
10:57 Conclusions

[Viva-Longevity]

Fascinating! I was in Walter Willett's home a couple months ago and told him it's totally non intuitive to me that oils can have the same health effects as nuts & seeds because they are stripped of protein and fiber. And I confessed I only eat nuts and seeds but don't stress over oil when someone prepares a meal with it. His response: he thinks it's important to eat both. 🤷‍♂

[elmolewis]

This is a terrific channel focusing on unbiased trials with scientific explanations, rather than the usual cherry-picking of trials, like many keto channels. Great work, Dr. Carvalho.

[EatLeadPal]

I'm 62 and eat EVOO, fresh ground flax seeds, walnuts, almonds, pistachios, and pecans every day of the year. No seed oils. My blood work is always stellar.

[theowhite]

You are an absolutely indispensable member of the online community. A rare treasure, really, thank you.

For those interested - I looked through the studies to see if the oils and nuts were used in cooking or eaten raw. In the first study cited the oil was mixed into a drink, so presumably raw. But in most of the studies it is not specified, the participants are simply given bottles of oil or nuts to eat. PREDIMED specifically mentions the use of both cooking with oil and using raw oil as dressings.

[anathardayaldar]

Thank you for reporting on "non significant" conclusions on important topics. They are as relevant as spectacular results. But they don't get the viral attention from the rest of clickbait media.

[geoffknox]

The thing is oil is not consumed on it's own. Nuts are. If I was in a group told to eat a few handfuls of nuts a day I would. But if I was in a group told to consume more oil, I would most likely eat more vegetables cooked or dressed in oil. I wonder if that's what people did and that is a reason oil outperformed nuts in some cases.

[Максим-дфй]

The best channel about nutrition science.

[cemtural]

You are doing a marvelous job informing us with evidence based science. I truly appreciate everything you've done. I am 50. 3 weeks ago I had a CT angiogram and learned for the first time in my life that I have advanced coronary artery disease. Had an angioplasty and a stent! I have since started statins (among other meds) and lowered my LDL-C by 100 mg/dL. Had my Lp(a) checked. I started an almost vegan diet that I can follow consistently. I am starting to exercise regularly. My goal is to lower my CV event risk as much as I can and hope that nothing bad happens in the meantime. Thank you!

[tinyjungle_]

happy to get my fats from both nuts and oils. thx Gil

[RXP]

I've avoided oils since moving to a healthier diet. When my training ramps up I often need 3500-4000 cals a day, which is increadibly hard from whole foods (as a 60kg person). Nice to know I can put table spoons of oil on my salads & grains to get to those cals now

[JS-ydvc]

I have a massive appetite so I go with what makes me feel a little more satiated, for which nuts and seeds take the win

[MrLemonbaby]

Thank you for bringing complex studies into the realm of an ordinary persons ability to understand and make informed decisions. This is rare, saying thank you is hardly enough.

[DrTomMD]

Excellent, sober analysis. I do believe there’s some evidence differentiating the amount of calories absorbed from whole almonds and almond butter (and therefore presumably almond oil), which may apply across-the-board to eating whole nuts versus oils/nut butters. But when it comes to the issues here, I couldn’t agree more. The basic and most significant driver is the replacement of saturated fats with unsaturated fats, though evidence leans more towards improvement in Cardiometabolic Health when replacing saturated fat with poly unsaturated fats. In our Rifai household, we for instance use grapeseed oil for cooking along with some olive oil for flavor. Favored nuts tend to be walnuts but due to flavor, almonds and peanuts too (never more than lightly salted). Great work Dr Gil👍🏽

[DualRaum]

Really enjoy your videos! Please consider making a video about the whole espresso vs filtered coffee debate and the effect on cholesterol (particularly LDL). Lots of interesting or confusing content on this on the web.- so science-based clarification seems needed! Keep up the wonderful content!

[spacewalktraveller]

Thanks for the video, there are so many Youtube health experts who say that you should not eat refined oil.

[elenalo]

In Germany, Öko Test ( a very reputable magazine for consumer product testing) found traces of mineral oil in every refined seed oil they tested. It would be great to know if there are studies that show if mineral oil has an impact on health or if it is not dangerous. Thank you for the great content!

[barbettecaravaggio]

This is very valuable information for the average eater :) all this social media hyping around oils being bad, fat being bad, this fat is good, that fat is bad... well, now we know...

It's something that has been repeated over and over again, (mono)-unsaturated fats are good for you! So eat them in whatever form... Thanks Gil!!!

[wtrsheep]

Thank you so much for this thorough video! I’ve been wondering about this topic for a while (whether it is healthier to get fat primarily from nuts and seeds or from oils such as extra virgin olive oil and avocado oil) and this video really helps clear up the confusion!

[adelabdelaziz-zhzh]

you don't do videos, that's empirical research interpretation THESE ARE LECTURES but made simple
thank you so much for the effort

[rogergeyer]

Between the short study being small and SO short, I only think the large long study really says much. Good to hear that BOTH tree nuts and EVOO seem to be good, on balance.