This Food Swap Could Cut Your Risk of Early Death by 17% | Dr Matthew Nagra
The Proof with Simon Hill
Intro
This chapter reviews a study on how butter and plant-based oils affect mortality rates, exploring the implications for dietary fat consumption. It emphasizes the need for a deeper understanding of nutritional science amidst ongoing debates in the health community.
In today’s episode Dr Matthew Nagra returns to The Proof to break down a new JAMA Internal Medicine study on butter, plant-based oils, and mortality.
Over 200,000 Americans were followed for 33 years — so what did the research really find?
We unpack the study’s most talked-about claims, including whether swapping just 10g of butter for plant-based oil could lower your risk of early death.
Plus, we dive into the bigger picture: Why fats are so polarising, the debate around seed oils, and how to navigate nutrition science in an era of misinformation.
Specifically, we cover:
- Inside a Controversial New Study on Butter and Plant Oils (00:00)
- How the 33-Year Nutrition Study Was Conducted (00:47)
- What Observational Studies Can (and Can’t) Tell Us (03:01)
- The Truth About Food Frequency Questionnaires (08:03)
- Surprising Patterns in Butter and Oil Consumption (17:52)
- Why One Common Oil Performed Better Than Expected (22:50)
- Are We Misunderstanding Nutrition Guidelines? (26:13)
- What Happens When Oils Are Heated Over and Over (28:28)
- Do Oils Measure Up to Whole Food Fat Sources? (31:04)
- The Great Oil Debate: A Preview and Reflection (34:07)
- A Smarter Way to Navigate Conflicting Health Advice (43:40)
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Simon Hill, MSc, BSc (Hons)
• Creator of theproof.com
• Host of The Proof with Simon Hill
• Author of The Proof is in the Plants
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