00:00:01
In 2019, mechanical Engineer William Osman was
trying to figure out how to make use of a common
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waste product - sawdust. A walk in the park left
him thinking: People eat plants all the time,
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so why not eat trees? Osman decided to use sawdust
as a cheap alternative for a food ingredient.
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Considering the American food most resembling an
actual piece of wood is the Rice Krispy Treat,
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Osman decided to test how much of the
crisped rice he could replace with sawdust
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without consumers noticing. Incredibly, he found
you could replace 15% of the rice with sawdust
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without too noticeable of a
difference in the final treat.
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"No idea. No way. I have literally no idea
there's sawdust in here. That's amazing."
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Osman’s switcheroo was very clever, but pales in
comparison to the gigantic switcheroo pulled on
00:00:53
our global food supply over the past 100
years that would lead to today’s people
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switching out a very common type of food
that we had eaten for thousands of years…
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in favor of something edible but foreign
to the human diet and as I’ll argue here,
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maybe even toxic - vegetable oil. "Mazola corn
oil, Crisco oil, vegetable corn and sunflower
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oil." Low cost Vegetable oil is in everything
from packaged foods to restaurants and kitchens
00:01:22
across the world. "Vegetable oil. Canola oil.
Vegetable Oil. Canola oil." As consumption of
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vegetable oils exploded, rates of obesity
and diabetes happened to explode with it.
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To understand why some doctors and scientists
are saying vegetable oils make us fat
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and diseased we need to look at some
history, some tapes hidden in a basement,
00:01:45
how vegetable oils are actually made and what
actually happens in your body when you eat them.
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Let’s start in 1829 - thanks
to new machinery, it became
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practical to make use of the leftover garbage
from cotton production - cottonseeds. The oil
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extracted from cottonseed could be used as
fuel for lamps or lubricant for machinery.
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In the early 1880’s, Thomas Hudnut invented a
mechanical way to extract oil from corn germ.
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Up until then, corn germ was a
byproduct that corn refiners threw away.
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In 1898, Corn Oil started to be
used as commercial cooking oil.
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and in 1902, the Hudnut mills were selling
36 million gallons of corn oil per year.
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In 1911, the soap maker Procter and Gamble
came out with a new product - “crystallized
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cottonseed oil.” Crisco, looked a lot
like like the common cooking fat, lard.
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You see, before 1900 or so,
everyone used virtually 100%
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animal fats to cook. But Procter
and Gamble figured their newer,
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cheaper product Crisco looked a lot like lard,
so why not get people to eat Crisco instead?
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They launched a massive marketing campaign
presenting their cottonseed oil product
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as the newer and cleaner cooking fat
that made cheap, better tasting foods.
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Proctor and Gamble spent about 5
million dollars worth of today’s
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money in 1911 to advertise crisco
and it became popular immediately.
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Just the next year in 1912, sales
of crisco amounted to 2,600,000 lbs.
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That same year, 1912, James B. Herrick
published a paper on what is thought
00:03:27
to be the first heart attack accurately
described in a medical journal. You see,
00:03:32
heart disease was actually a very rare
condition before the 1900’s or so.
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Crisco continued to ramp up their advertising, and
in 1916, Crisco sales had reached 60,000,000 lbs.
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"When the heart stops beating,
death is not in fact instantaneous."
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In 1924 heart disease was rising and
the American Heart Association, the AHA,
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was founded but remained quite small
and poorly funded for quite a while.
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In 1945, soybean oil reached
1.3 billion pounds produced,
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overtaking cottonseed oil as the
leading edible oil in the United States.
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In 1948, The American Heart Association finally
got its big break when Procter and Gamble,
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the makers of Crisco, designated
the AHA to receive the 1.7 million
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dollars from Procter and Gamble’s radio contest.
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"and as the American Heart Association's own
history book reads, it says ...and overnight,
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millions poured into our coffers."
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Heart disease was still on the rise and in In
1955, President Dwight Eisenhower had a heart
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attack and the public was painfully aware
of just how big of a deal heart disease was.
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Then just 6 years later in 1961, the American
Heart Association had the answer to heart disease.
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The AHA recommended everyone to replace
saturated fats like those found in animal fat
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with polyunsaturated fats like those found in
vegetable oils to prevent heart attack and stroke.
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"It's 94% unsaturated, no oil is lower!2
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By the way, saturated fat consumption
didn’t really correlate with rates
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of heart disease before or after 1961
when the AHA made their recommendation.
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And remember, we ate close to
zero grams of polyunsaturated
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fat rich vegetable oils before
1900 when heart disease was rare.
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"Okay so we went from zero in 1865 to 80 grams
a day. Now let me just say, this is an infinite
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increase in vegetable oil consumption. That makes
this the single greatest change to nutrition
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in all of history. I don't think
anything else can begin to compare.
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A third of our diet is coming out
of factories that make these oils!"
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Just like all these odd Corn Oil ads wanted us
to do, we added huge amounts of polyunsaturated
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fat to our diet and today edible oil is now
a $100 billion dollar industry. So is this
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massive increase in polyunsaturated fat rich
vegetable oil actually bad or just benign?
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You can find various anecdotes here and there of
people clearing up ailments as bad as arthritis
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or irritable bowel syndrome and losing plenty of
weight by removing vegetable oils from their diet.
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Molecular Biologist Brad Marshall even came up
with a croissant diet where he'd totally removed
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vegetable oils from his diet and lost plenty of
stubborn weight while eating croissants. Even Dr.
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Cate Shanahan, Nutritionist for the LA Lakers
removed vegetable oils from their diet plan.
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But these are just anecdotes so let’s move on.
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As mentioned vegetable oil consumption happens
to correlate with diabetes and obesity…
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but again we can’t get too excited,
this is just a correlation.
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Next, It’s well known that the
size of an animal relates to
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how long it will live - the larger an
animal, the longer it lives. But there
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are plenty of outliers - for example
humans can live over a 100 years but
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based on the size of humans, we should expect
a 70 kilogram human to live only 26 years. Also
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the 35 gram naked mole rat lives about 5 times
longer than we should expect from its size...
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Then… researchers found another way to
predict lifespan that accounts for some
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of these outliers like humans and the naked
mole rat. They found that if the cells of the
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animals are more made up of fats that are hard
to “oxidize” or break down, they live longer.
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If the fats in theirs cells are easy
to oxidize, they don’t live as long.
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And these vegetable oils we’re eating are
mainly comprised of polyunsaturated fat
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which is very easy to oxidize.
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Unfortunately for us, A 2015 review
in the American Society for Nutrition
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found that that the key polyunsaturated fat in
vegetable oils, an omega-6 fat called linoleic
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acid, accumulates and sits in our bodies the more
we eat it. The percentage of this linoleic acid
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in people’s fat cells has nearly doubled from
a bit under 10% in 1960 to around 20% in 2005
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But remember, we were already eating
plenty of vegetable oil by 1955.
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"The next thing I'm going to show you I
searched for for 3 years. You know what
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I wanted to know? What was the omega-6 fat in
anybody's adipose who was on an ancestral diet."
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So what’s a normal linoleic acid
concentration? As Dr. Chris Knobbe discovered,
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these Pacific Islanders who were eating a diet
unadulterated by vegetable oils the amount
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of polyunsaturated linoleic acid was only 3.8%,
5 times less than what people are getting today.
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"3.8% people. This is where we should
be. And this is what keeps you healthy."
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So animals that have cells that oxidize easily
don’t live too long and we’ve been eating tons
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of these easily oxidizing oils. But what data do
we have on humans, vegetable oils and lifespan?
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"Dr. Frantz, I've heard the possibility that
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there might be some very interesting
data in your father's basement."
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This is cardiologist Robert Frantz on an episode
of Malcolm Gladwell’s revisionist history titled
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“The Basement Tapes,” concerning
Robert Frantz’s father, Ivan Frantz.
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“Ivan Frantz … chose… to devote
his life to studying heart disease;
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specifically, to understanding the role of
cholesterol and blood lipids in heart attacks…”
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Back in the 1960’s, Ivan Frantz conducted
a meticulously controlled study that would
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shed light on what actually happens
when people cut out saturated fats
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and eat polyunsaturated vegetable fats instead.
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The study which would be called “The Minnesota
Coronary Survey” took years to set up and had
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more than 9000 research subjects. Since
people were living in institutions,
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they could control exactly what the people
ate. It ran for five years from 1968 to 1973.
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“The patients in Frantz’s study would
go for their meals in the cafeteria
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and get one of two trays - they looked
completely identical, but one tray was food
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cooked with vegetable oil and everything low fat,
the other had everything cooked in saturated fat.”
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“This was a beautifully organized study.
There was lots of money and nothing;
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no holds were barred to try to do a good job.”
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“To this day, it stands as one of the
most rigorous diet trials ever conducted.”
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“So what does the Minnesota study show?
The patients on the vegetable oil died
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did end up with lower cholesterol than the
people who ate food cooked with animal fats,
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But the vegetable oil people didn't
live longer, which made no sense. They
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were eating the kind of died everyone
believed should help you live longer.”
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For whatever reason, Ivan Frantz
sat on his data for 15 years
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until he finally published the results in 1989..
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"And his study was all but
forgotten for a quarter century."
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That is until Researcher at
the NIH, Christopher Ramdsen
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tracked down Ivan Frantz son for the old tapes
containing the raw data from this study …
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"The people who were over 65 who had been
on the diet for more than a year... The more
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their cholesterol was lowered, the
higher the risk of an adverse outcome."
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Here by "adverse outcome," he means death.
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"People over 65 were dying faster if
they ate a so called healthy diet."
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"There's no good evidence that reducing
saturated fat makes you live longer.
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The best clinical trials reached
the opposite conclusion."
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In Ramsden’s paper on the
Minnesota Coronary Survey,
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he essentially says that the reason we assumed
vegetable oils are healthy up until now
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is because researchers weren’t completely
publishing the actual results of their studies.
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Let me remind you that vegetable oils are
everywhere - in many packaged foods, chips,
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rice chips, crackers, salad dressings,
sauces, biscuits, mixed nuts, granola
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bars … most mayonnaises are basically a jar of
soybean oil. I’m not in the U.S. at the moment,
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but even most of these nicely packaged meals at
this expensive Japanese supermarket contain these
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cheap vegetable oils. Most restaurants and chefs
use vegetable oils because they have a neutral
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flavor,and well, they’re really cheap. People
have asked me what I think about plant-based meats
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and one reason I’m not keen on them is because
they’re simulating the fattiness of real meat
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with a bunch of vegetable oils. Canola, Soybean,
Grapeseed, Sunflower, Safflower, Corn and all
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kinds of polyunsaturated vegetable oils have
replaced saturated fats in our food supply.
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OK so Why? Why specifically would
vegetable oils be bad for our health? Well,
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Average Americans today are eating 5 to
6 tablespoons of vegetable oils per day.
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That’s around 700 calories of oil
filled with polyunsaturated fat.
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It’s almost impossible to
get this amount naturally.
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There’s so little oil per
ear of corn that it takes 98
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ears or 12,000 calories of corn to get you
5 tablespoons of corn oil. 625 grapes or
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2,800 sunflower seeds will get you 5
tablespoons of grapeseed or sunflower oil.
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So a long industrial process is dedicated
to ripping oil out of tiny seeds.
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As mentioned earlier, polyunsaturated vegetable
fats oxidize very easily. “Oxidize” simply means
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to react with oxygen - this is how metals
rust and this is why meat that you leave out
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turns brown after a while. Oxidation changes the
structure and properties of fats for the worse.
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McDonald’s actually used to fry their fries in
Beef Fat, which was a really good idea because
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it tasted better and the saturated fat in
beef fat is very resistant to oxidation.
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It’s been common knowledge for a very long time
that it’s the unsaturated fats that are fragile
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and polyunsaturated fats are far more
fragile than monounsaturated fats.
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The main polyunsaturated fat in in vegetable oil
linoleic acid, is 40 times more prone to oxidation
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than the monounsaturated oleic
acid you find in olive oil.
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This is why your expensive bottle
of olive oil is dark green and
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says to store it in a cool, dark place.
Olive oil is mostly monounsaturated fat,
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but 10% of it is fragile polyunsaturated fat
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Since light, exposure to oxygen and
especially heat all speed up oxidation,
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the olive oil will oxidize faster and worsen
the flavor if you don’t store it properly.
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That’s because when fats oxidize, they produce
oxidation products that give the fat a bad flavor,
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and these oxidation products are also toxic.
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For example, the toxic Aldehydes are one
of the fat oxidation products. In fact,
00:15:20
acetaldehyde is thought to be what makes
you feel terrible during a hangover.
00:15:24
Professor of Bioanalytical Chemistry
in the UK, Martin Grootveld,
00:15:28
received some press for suggesting that
vegetable oils are not a healthy cooking oil
00:15:33
despite the National Health Service saying
so. His research showed that meals fried
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in vegetable oil contain 100 to 200 times more
aldehydes than the daily limit set by the WHO.
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If you must to fry foods at high
temperatures, the far more resilient
00:15:50
saturated fats like coconut oil or butter
produce far less of these harmful compounds.
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Ironically, the reason McDonald’s switched to
frying everything in vegetable oil was thanks
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to Phil Sokolof, a Nebraskan millionaire who
in 1985 began spending his personal fortune
00:16:06
on his crusade to stop others
from consuming saturated fats
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which Sokolof thought were responsible for his
heart attack. His extensive anti-saturated fat
00:16:17
marketing campaign was effective and
eventually McDonald’s backed down and
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swapped oxidation resistant Beef Tallow for
easily oxidizable Vegetable Oil in 1990.
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The intense processing necessary to
simply get the oil out of tiny seeds
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and into bottles easily damages them.
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Heat is a great way to oxidize fats, and vegetable
oil is repeatedly heated long before it ever
00:16:44
arrives in a kitchen. There are many steps to
create edible oil and some involve very high heat.
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The oil is heated to 80°C (176°F)
during the acid wash process
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in the neutralization process, the
oil can get up to 95°C (200°F),
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the bleaching process is carried out
between 90 and 110 degrees°C (230°F)
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At this point the oil has oxidized so
much that it’s rancid and would taste
00:17:12
and smell awful if you ate it as is. This is why
there is a final intensive deodorization process.
00:17:21
During this extensive deodorization process, the
oil is heated once again and can reach as high
00:17:26
as 260°C or 500°F. That’s 125 degrees hotter
than the temperature needed for deep frying.
00:17:37
There’s something called the Israeli
paradox. Israel has one of the highest
00:17:41
omega-6 polyunsaturated fat consumptions
in the world; their omega-6 consumption
00:17:46
is 8% higher than the USA and 10-12% higher
than most of Europe. To quote this paper,:
00:17:53
“Despite such national habits, there
is a paradoxically high prevalence of
00:17:57
cardiovascular diseases, hypertension,
[type 2 diabetes], and obesity.”
00:18:04
Now the other thing about the fragile
polyunsaturated omega-6 linoleic acids
00:18:09
in vegetable oils, is they’re still problematic
even if not heated. Heat isn’t the only way to
00:18:15
oxidize vegetable oils. They can just oxidize
sitting on the shelf - walnut oil for example
00:18:21
which has plenty of linoleic acid, will
readily oxidize in just a matter of days
00:18:26
while simply sitting in
storage as you can see here.
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Vegetable oils also oxidize while sitting in
your body, creating toxic oxidation products
00:18:36
like an aldehyde called 4-HNE. 4-HNE is in
fact considered to be the most toxic aldehyde
00:18:42
and this compound has been associated with
aging, heart disease, diabetes and alzheimer’s
00:18:48
Neuroscientist Testumori Yamashima has done
plenty of research on vegetable oils and 4-HNE.
00:18:54
He’s published multiple papers on
the damaging effects of this compound
00:18:58
and why people need to avoid vegetable oils cause
they oxidize into 4-HNE in our bodies. This book
00:19:05
of his is titled “Stop eating vegetable oils to
save your brain and blood vessels.” He’s even
00:19:11
gone as far as to say that the real culprit
behind Alzheimer’s disease is vegetable oil.
00:19:17
Now that's just the research of one
neuroscientist, but other research
00:19:21
at Lewis Katz School of Medicine at Temple
University found Canola oil in the diet to
00:19:26
be associated with worsened memory, worsened
learning ability and weight gain in mice.
00:19:32
Also, Alzheimer’s prevalence as happens to
correlate with vegetable oil consumption,
00:19:37
but again, this is just a correlation.
00:19:43
Do you ever feel more tired than
you should be? Like you’re just
00:19:47
low on “energy” and can’t concentrate for
seemingly no reason and you’re thinking
00:19:51
“Is it normal to require this much
coffee to muster the energy to function?”
00:19:56
But what is “energy” when talking about the body?
00:20:00
Here’s a Pop quiz: What do breathing, food,
cyanide and Star Wars all have in common?
00:20:06
Midichlorians. The microscopic
life forms living in the cells
00:20:10
of living things that determine
your propensity to use the force.
00:20:15
Actually No, but midichlorians are
obviously based off of mitochondria.
00:20:19
Mitochondria are found in nearly
all cells in the human body,
00:20:22
they are the powerhouse of the cell and the
reason you breathe and eat food. Mitochondria
00:20:28
use food calories and oxygen to create
energy in the form of a compound called ATP.
00:20:35
We are incredibly reliant on our mitochondria to
smoothly and efficiently produce massive amounts
00:20:41
of ATP energy. We need so much energy that if you
took all the molecules of ATP you made in a day
00:20:47
and put it on the scale, it would weigh as much
as you. We make our body weight in ATP every day.
00:20:55
If you messed up this energy supply, things
would go haywire rapidly . This is how cyanide
00:21:00
kills people so quickly - it damages the
mitochondria’s ability to make energy.
00:21:05
Unsurprisingly, some instances of
feelings of excessively low energy or
00:21:09
fatigue have been linked to
poor mitochondria function.
00:21:13
Evolutionary Biologist, Dr. Douglas C.
Wallace is arguing here that medicine
00:21:18
focuses too much on anatomy and
not enough on animation - that is,
00:21:23
the energy production necessary
to animate the anatomy.
00:21:27
Scientists are starting to see that mitochondrial
dysfunction may play a central role in the
00:21:32
development of many diseases, including heart
disease and Alzheimer’s. That’s not all that
00:21:37
surprising because the heart and brain require
massive amounts of energy to work properly.
00:21:44
It’s also well known that mitochondria
are dysfunctional in obesity and diabetes.
00:21:48
In fact, the world’s most prescribed
diabetes drug - metformin, which is
00:21:52
one of the few that also helps patients
lose weight, acts on the mitochondria.
00:21:57
So where does vegetable oil come into play?
00:22:01
Well, surprise surprise, vegetable
oils can damage the mitochondria.
00:22:05
To make this real simple, you can think of the
mitochondria as a conveyor belt at a factory
00:22:11
that’s pumping out ATP energy. After your
body pulls electrons from the food you ate
00:22:17
complexes and electron transporters
pass electrons down this conveyor belt,
00:22:22
the inner membrane of the mitochondria. This
results in protons being pumped up here and then
00:22:27
the protons get sucked into this
ATP synthesis enzyme to make ATP.
00:22:33
Now, the conveyor belt, the inner membrane,
has plenty of something called cardiolipin.
00:22:38
This is important because this is what’s damaged
when you consume plenty of vegetable oils.
00:22:44
When the linoleic acid from vegetable oils
accumulate in your body, you can get what’s
00:22:49
called a peroxidation cascade where kind of like
dominoes, one molecule of linoleic acid oxidizes
00:22:56
and produces a substance that can oxidize another
molecule of linoleic acid and this produces more
00:23:01
of that substance that can damage another molecule
of linoleic acid and so on and so on. It’s a chain
00:23:08
reaction. This chain reaction can go on to
affect the cardiolipin in your mitochondria.
00:23:15
As this study shows here, when rats eat
a linoleic acid rich vegetable oil diet,
00:23:20
markers of oxidized fat doubled … and in
the heart, the content of cardiolipin,
00:23:26
the stuff your mitochondria needs to
properly produce energy, was reduced 5-fold.
00:23:32
In this study, the cardiolipin of diabetic
and non-diabetic rats reduced drastically
00:23:37
when they were fed a vegetable oil diet,
and the mitochondria of the vegetable
00:23:41
oil fed diabetic rats completely
collapsed into these crumpled blobs.
00:23:47
Even the textbook Recent Advances
in Mitochondrial Medicine
00:23:50
acknowledges that omega-6 fatty acids like those
found in vegetable oil may damage various organs,
00:23:57
including the pancreas which would worsen
metabolic syndrome and type 2 diabetes.
00:24:03
So.. going back to the first study, what happened
to the normal rats whose mitochondrial cardiolipin
00:24:09
was reduced so much from eating vegetable oils?
In just four weeks, these rats had heart failure.
00:24:16
Developing heart failure that fast is very
alarming, but of course humans are not rats
00:24:22
so it’s not like eating a bunch of mayonnaise
will give you heart failure in a couple weeks,
00:24:26
it’s going to take a very long time
of consuming plenty of vegetable oil
00:24:29
for damage to become apparent. But, how long?
00:24:33
Well, let me mention one last study, the 1969
LA Veterans Administration Hospital study,
00:24:40
another very well controlled clinical diet trial
00:24:43
where people over 60 were given
either animal fats or vegetable oils.
00:24:47
To cut to the chase, the people in the
vegetable oil group were dying more… and
00:24:51
this was the case even though there were twice
as many heavy smokers in the animal fat group.
00:24:57
The interesting part is that this study
was so long - 8 years. And it took many
00:25:02
years to clearly see the negative
effect of the vegetable oil diet.
00:25:07
The study authors concluded that to truly
understand the negative health effect of vegetable
00:25:11
oils, maybe studies need to be much longer than
8 years, but most only lasted 5 years at best.
00:25:20
So to sum all this up: Vegetable oils rich
in the polyunsaturated omega-6 fat linoleic
00:25:26
acid displaced saturated fats which we had been
eating for thousands of years. The consumption
00:25:33
of these new oils happen to correlate with
rates of obesity, diabetes and Alzheimer’s.
00:25:39
Correlations are just correlations, but
it is well known that polyunsaturated fats
00:25:43
oxidize very easily, creating oxidation products
which are toxic to humans. Not only that,
00:25:49
but linoleic acid accumulates in
the body where it can oxidize,
00:25:53
creating these harmful oxidation products
and damaging our mitochondria. And lastly,
00:25:58
well controlled clinical trials have found worse
outcomes for people on a vegetable oil diet.
00:26:05
So Something I’ve been thinking about
is - if this is such a big deal,
00:26:09
why isn’t this a bigger topic? Why aren’t more
people interested in vegetable oils the way
00:26:13
people are interested in health effects of say
sugar? Well, I think the difference is sugar
00:26:19
tastes and makes us feel great. If you took it out
of your food, you’d definitely notice. So I think
00:26:25
some people intuitively think “this has got to be
too good to be true… maybe sugar is bad for me.”
00:26:32
But with vegetable oils, they’re a lot
like the sawdust in William Osman’s rice
00:26:36
krispy treats - they’re just there,
hard to notice, hiding in your food.
00:26:41
I mean, how often do you think about the fat
used to make your food? If someone swapped
00:26:46
the sugar in your coffee for stevia or Splenda,
you’d notice pretty quickly, but could you even
00:26:52
tell if the aromatic vegetables you ordered
were sautéed in canola oil instead of butter?
