The Proof with Simon Hill

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

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.

54:45

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Matthew Nagra

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Quick takeaways

Swapping just 10 grams of butter for plant-based oils may reduce your risk of early death by 17%.

The study emphasizes the significant impact of dietary behaviors, highlighting the connection between fat sources and overall health outcomes.

Despite concerns about processing, canola and soybean oils can contribute positively to health when used to replace saturated fats.

Deep dives

Study Overview and Methodology

A new study investigates the impact of plant oils and butter on mortality, using data from three extensive cohorts over 33 years. It focuses on the potential correlations between different fat sources, specifically plant oils excluding olive oil, butter, and their respective intake levels and risks of dying. The study involved health professionals, gathering dietary information through food frequency questionnaires administered every four years, which tracked individual consumption patterns. This comprehensive approach allowed researchers to analyze long-term health outcomes in a representative segment of the U.S. population.

Intro

2min

Examining Dietary Fats and Mortality Risks

17min

The Impact of Dietary Choices on Mortality Risks

3min

Oils and Health: A Deep Dive

18min

The Intriguing Connection Between Oils and Weight Gain

2min

Navigating Dietary Fat Debates

10min

Navigating Dietary Resources and Experts for Optimal Health

2min

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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