When all major cooking oils were tested (including canola, peanut and corn oils), they were all found to be more effective at lowering total and LDL (bad) cholesterol compared to butter or lard.
"This means they are effective in reducing risk factors involved in conditions such as heart disease and diabetes, especially when used as a replacement for other fats."
Several studies have shown that vegetable oils can have an anti-inflammatory effect, with none of the ten human studies reviewed showing an inflammatory response.
If you heat a seed oil and hold it at a high enough temperature for a long time, as you would when frying, Dr. Idz says, "You can absolutely cause the formation of trans-unsaturated fats."
These are inherently harmful to our health, increasing the risk of heart disease and death, and are indeed pro-inflammatory in nature. "However, in everyday cooking, such as baking or frying, this conversion process to trans fats simply will not occur."
Their reputation has also been tarnished by their use in ultra-processed foods (UPFs). "We add fats to foods to make them taste better and last longer, and as a stabilizer," explains Dr. Idz. It is not the oil itself that is unhealthy, but that it is used in foods that do not promote satiety.
Myth 5: To eliminate obesity, all you need to do is exercise more and eat less
Scientifically speaking, no one can dispute the mechanism of this explanation, says Dr. Idz: "If at some point you continue to eat less and exercise more, the scales will shift and you will lose weight, that's just how our physiology works."
However, he believes it is an oversimplification of what we need to do to lose weight. He compares the 'eat less, exercise more' argument to telling someone who is depressed that he should feel happier.
"It serves no purpose because it blames the end consumer and ignores the other factors that influence people's choices; such as food policy and the cost of living crisis." There are also genetic reasons why some people are hungrier.
"The fact is that food manufacturers make the most calorie-dense, tasty foods the cheapest. And the most minimally processed healthy foods are more expensive. How can you expect someone to improve their diet if they can't afford it?"
Dr. Idz believes it would be a step forward if the government enforces changes in the sector that will help consumers with better outcomes. "We saw that with the sugar tax. We now know that seven in 10 soft drinks in Britain now contain no sugar, because the government has made it clear to food manufacturers that if they kept high sugar levels high they would have to pay more per product."
So while it's true that eating less and exercising more will help you lose weight, Dr. Idz says it's not always that simple in practice.
Myth 6: White bread is bad for you
The humble sliced white bread has been banished from the shopping carts of the health-conscious; labeled as highly processed and pilloried for its list of additives to extend shelf life.
Dr. Idz is not a fan of defining food as good or bad. "There are some fortified white breads with vitamin D in them, with decent amounts of fiber and 2-3 grams of protein. So it really depends."
At the extreme end, a "bad" slice of white bread contains 25 grams of carbohydrates and 2 grams of added sugar and no other vitamins or minerals. In that situation, Dr. advises. Idz: "You mustn't forget that bread is just energy. It is broken down into glucose."
But context is key: "How many people do you know who sit on the couch and chew slices of bread? Not many people do that." Most people will eat bread as part of a balanced sandwich. "It is clear that eating only a loaf of bread every day is not good for your health. You will probably consume too many calories and it is not very nutritious. But if you eat it as part of a lunch sandwich with lettuce, grilled chicken breast, a little bit of low-fat mayonnaise and maybe some pickles and relish, that's totally fine. That's a balanced meal."
Myth 7: Artificial sweeteners are bad for you
Carbonated drink enthusiasts around the world panicked last year after a French study linked aspartame to cancer. Likewise, many of us immediately stopped using sweeteners in our tea, but was that necessary?
Artificial or non-nutritive sweeteners such as aspartame, sucralose and acesulfame potassium and their impact on health are one of the most controversial topics in the wellness space today.
Dr. However, Idz says, "There is no strong, controlled study that has ever shown that artificial sweeteners have any harmful effects."
A 2016 study of two groups, one drinking a liter of water a day, the other a liter of artificially sweetened drinks a day, found that the sweetened water group lost three times as much weight as the water group.
How was this possible? "It's because they play a very good role in reducing sweet cravings." Dr. Idz himself drinks artificially sweetened water. "I used to have a huge sweet tooth. I ate cookie dough and ice cream four times a week. Now I have it once a month."
The paper that caused a stir last year about the link between aspartame and cancer was based on observational evidence from 100,000 people over a ten-year period: "The problem with that is that you can't measure the impact that reverse causality can have on cancer to deny. Does the artificial sweetener cause cancer, or does the population group that uses it have a higher risk of cancer at all? They are not called diet drinks for nothing. They focus on people who want to lose weight."
JECFA is an international scientific committee jointly managed by the Food and Agriculture Organization of the United Nations (FAO) and the World Health Organization, and has recommended that it is safe for a person to consume 0-40 milligrams per kg of body weight every day. A person weighing 70 kg would need to drink between nine and fourteen cans of diet soda per day to exceed the daily guideline.
Another criticism is that they damage the intestines, but Dr. Idz explains that aspartame doesn't even reach the colon: "It's absorbed very quickly, so it can't even affect the gut microbiome."
While some people with IBS may be sensitive to certain sweeteners, Dr. Idz goes so far as to say, "I would even argue that for the average overweight person in the Western world, artificial sweeteners would likely increase the risk of diabetes and cancer. reduce, because you We help individuals lose weight."
Myth 7: People are not supposed to drink cow's milk
The line "humans are the only species that drinks the milk of another mammal" is often used to imply that this is because our dairy consumption is unnatural and therefore bad. "It's a foolish argument and again, the appeal to nature is a fallacy," says Dr. Idz. "Humans are also the only species that cook their food, drive cars, eat in restaurants and obtain information through social media. Should we all stop doing that too?"
Dairy has consistently been shown to have a neutral or even anti-inflammatory effect. "Not all saturated fats are equal," explains Dr. Idz out, and the inflammatory potential of including a variety of dairy products in your diet isn't something to worry about.
It's also a quick and easy way to get many essential nutrients. "In many poorer parts of the world, milk is literally the thing that keeps people alive."
Dr. Idz himself is lactose intolerant; he drinks lactose-free milk. "I love it. Milk is an accessible, affordable, nutritious drink that doesn't require much effort."
However, if you experience negative symptoms when consuming dairy, you may want to try lactose-free dairy options or consider an elimination diet. "To do this, simply cut out dairy for a few weeks, keeping other dietary habits consistent, and see if your symptoms clear up. If you like, you can try reintroducing dairy products slowly over time to see if you can tolerate them.
Saturated facts by Dr Idrees Mughal (Dr Idz) is published by Penguin Life.