This Food Swap Could Cut Your Risk of Early Death by 17% | Dr Matthew Nagra

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Apr 14, 2025

Dr. Matthew Nagra, a doctor passionate about nutrition, returns to discuss a groundbreaking study from JAMA Internal Medicine on the link between butter, plant-based oils, and mortality. He reveals that swapping just 10g of butter for plant oil could significantly lower early death risk. Nagra unpacks the complex nature of dietary fats, tackles misconceptions about seed oils, and shares insights on how nutrition science can be navigated amid conflicting information. He emphasizes the power of small dietary changes for improved health outcomes.

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INSIGHT

Study Overview

This study investigated the impact of plant oils and butter on mortality.
Researchers used three cohorts, including health professionals and nurses, tracked over 33 years.

INSIGHT

Value of Observational Studies

Observational studies like this are valuable because they allow for long-term tracking and are more cost-effective than clinical trials.
They also account for real-world behaviors and changing adherence over time.

ANECDOTE

Food Frequency Questionnaires

Some criticize food frequency questionnaires (FFQs) used in the study, claiming they're inaccurate.
Dr. Nagra explains that FFQs aim to assess average consumption patterns, not specific meals, and they are validated.

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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)

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• Author of The Proof is in the Plants

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