Oil oil has long been a highly discussed topic. Which is better to use for different dishes? What is better to throw yourself into the pan? And most importantly, what is better for your overall health? To add some, ER, Grease to the debate, a new study sounds the alarm for people who regularly consume oil.
The study published this month in Jama Internal MedicineThey found that those who eat more oil, unlike other types of fat, have a 15% greater chance of die than those who eat a little to no oil.
While this may look cursed on the surface, it is important to know all the details of the survey and what these discoveries really mean to consumers. Delish Talk about health and nutrition experts Dr. Bernadet Anderson, Doctor of Medicine, and Dr. William Li, D -R, to reach the bottom of the oil against the oil debate.
Here’s what the study was actually found
Researchers involved in the study examined the health records and diets of over 220,000 people over a period of 30 years. They found that participants with the highest oil consumption have a higher risk of premature death than those who consumed the lowest. On the other hand, those who consumed the most practical oils, such as olive oil, soy oil and rapeseed oil, had a 16% reduction in overall mortality, as well as a reduction in cancer-related deaths. In addition, replacing only 10 grams of oil (less than a tablespoon) daily with an equivalent amount of plant-based oils is associated with a 17% reduction in both total mortality and cancer death.
According to Dr. these discoveries, they simply repeat something that doctors always knew: saturated fats that are in the oil is harmful to our overall health. Pair this with salt, a common addition to many oils and increase the risk of high blood pressure and inflammation.
“What was interesting,” they say Dr. Li, “are better health results for people who consume more soybean oil and rapeseed oil.” Although the benefits of olive oil are well known and are expected due to our high levels of useful polyphenols, it explains that soy and rape oils do not contain the same types or concentrations of these compounds. This makes less clear why these oils are related to better health results.
What users should know
Both D -r, and Dr. Anderson emphasize that the oil is full of saturated fat -about 7 grams per tablespoon, which is a standard size of a serving (14 grams). This represents about 36% of the daily value for saturated fat based on a 2000-calorie diet. This type of fat “can contribute to inflammation and oxidative stress, both weakening your body’s defenses and increasing the risk of serious illnesses such as heart disease and cancer,” says Dr. Anderson.
However, if it warns consumers to take this grain survey of salt, so to speak. “Because this is a study by the association, it does not mean that the oil itself is the causative factor for increasing death,” he explains. “People who prefer to eat oil may also prefer to eat other foods that are unhealthy.” For example, those who prefer oil can also consume many other unhealthy foods such as bacon and ultra -processed snacks.
“On the other hand, people who use plant-based oils can also have healthier nutritional models,” says Dr. Li. “So the study does not necessarily show the cause and effect with these oils.”
Can you still eat oil?
The short answer here is yes. But the long answer is a little more confused. “You don’t have to give up cold oil turkey, but treat it as an accidental indulgence, not a daily habit can add years to your life,” says Dr. Anderson.
Both doctors agree that it is important to prioritize the fat on a plant base over the oil and stick to a healthy diet as a whole. “This is especially important for those already at higher risk of heart disease, including individuals with high blood pressure, diabetes, high cholesterol, sleep apnea or obesity,” warns Dr. Anderson. “Men over 45, women over 55, Afro -American, Spanish eater, South Asians and those with family heart history must have particular attention to their choice of fat,” she continues.
D -g is touched as the best fat for both cooking and eating, but like everything, moderate. “Fat is fat, and less when it comes to any form of fat,” he says.
Tip for oil lovers
Fortunately, there are many things that oil lovers can do right now to improve your health. Dr. Anderson notes that even small changes can have a big impact. It recommends making simple swaps such as the use of nuts on the base of nuts such as almond or cashew butter instead of butter, olive oil instead of butter and using high -ball avocado oil. D -R adds that if you make Use oil, use it only sparingly and rarely. And always get the unsained look.
Finally, Dr. Anderson sings praises on a Mediterranean-style diet, which is often associated with improved brain and heart health.
“This is a wake -up: what you put on your plate today can shape your health tomorrow,” she says.
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