Saturated Facts: The Science of Fats

If you ask people to name one food related word that has the most villainous image, it will be FAT. In Tamil, the word for Fat also refers to arrogance. Everyone wants to get rid of fat around their bellies and the least loved handles are ironically called love handles.
To make things worse, science has confused the larger population for close to a century on the topic of fats. It began with some lobbying by the sugar industry to blame fats for the heart disease epidemic that struck America in the 1950s and from then on, it's never been a comfortable ride for Mr Triglyceride, a word that people look at with great trepidation in their blood test reports.
So there is a mad obsession with trying to find the PERFECT cooking oil. Internet food influencers exploit the confusion with completely unscientific claims on seed oils, ghee as superfood and palm oil.
This is a video to cut through the clutter and serve as an introduction to the wonderful world of fats, a world where they are actually essential to the human body (while obviously being bad in excess). We will explore the various terms thrown around - saturated/unsaturated, monounsaturated/polyunsaturated, Omega 3/6 and Trans fats.
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[@subhmaypatra5562]

"Life is pockets of order, protected by fat in a universe of chaos" - That's the most whacky, insightful and interesting line I have heard this year

[@rksb93]

Sadly people will never go for calm and well presented knowledge. They would rather take their advice from loud and overactive instagram reels and KZbin shorts. Great video though.

[@krishashok]

Thank you!

[@seeker816]

I agree.... It is such a rare thing to see a calm and not-over edited video!

[@JyotiThapa_skin]

@rksb93 absolutely true. Every single time I see his videos , I think of this whatever you said. @krishashok great videos sir. Absolutely love your content. Thank you for bringing such amazing content.❤

[@Boris275]

Too much real, useful, balanced, nuanced information. so much so that it feels like i am imbalanced.

[@SmithaSeshadri]

This video should be a part of school curriculum... Very well explained !

[@saiedm.a.6065]

Absolutely true

[@vidyashastry6335]

I’m a diabetic with controlled diabetes (A1C of 6.2 for years now), and I’m eager to learn anything and everything about our macronutrients. This is an excellent educational video. Mr Ashok, keep them coming!

[@krishashok]

Thank you

[@nan1paul]

Lucky you. Been trying to reach that stage since a couple of years. How do you manage?

[@vidyashastry6335]

@@nan1paul I made one simple change to my diet - switched to north Karnataka cuisine (millet based rotti, roti, dosa, risotto, whatever...about 100 gm per day as I am an active retired nurse). 500 gm of seasonal veggies per day. And restricted feeding. Two main meals consisting of breakfast and late lunch. And at least two or three proteinaceous snacks - nuts, seeds, dal vada, felafal, even chips if I feel I need salt. And most importantly I constantly educate myself with the likes of Krishashok, Dr Pal and many many more podcasts. I also watch innumerable cook shows as I love cooking and eating! Thank you for asking. (My latest HbA1C two days ago was 6.1.)

[@monalisahota]

​@@vidyashastry6335 it's great that you are open to learning about healthy eating and are able to change your behavior. Wish more people do it! You may want to check out Glucose Revolution by Jessica Inschaupe and Why We Eat by Dr Andrew Jenkins. Very insightful books!

[@funsukwangdoo]

The number of views on your channel shows that we have a long way to go in India where science becomes part of day to day conversation and not something just people learn for their work or exams

[@Vivek_____]

He should be a global KZbinr with millions of followers. Superb video.

[@krishashok]

Thank you!

[@RohitKumar-qt1hr]

He will be. In an year or two.

[@streetryder2533]

Just pure knowledge and curated in a way that no other youtube can do. Thanks for spreading such crucial information in an interesting way.

[@krishashok]

I appreciate that!

[@Anton-tf9iw]

We use peanut oil for (deep)frying since years; plenty of advantages, one of them that it is locally produced.

[@praveengogia555]

Superb explanation of a rather difficult and a widely misunderstood topic! Fantastic. Should be a part of high school curriculum, our kids need to learn this when they are at that age of 15-18

[@krishashok]

Indeed

[@srisaranya]

Sir.. this video is a real treasure... This is what I have been looking for. There are many myths in Indian families about cooking oil. In fact, most mother-in-law vs daughter-in-law problems are based on cooking oils and seasonings. I have to watch this a few more times and ponder over it to make sure I did not miss any vital info. Thanks a ton for this video. It goes into my "Valuable Lessons" playlist.

[@hashimtowailib4233]

I find your videos very well presented and informative in a way that is not overwhelming. Thanks!

[@krishashok]

Glad you like them!

[@R0hi]

Brilliant as always, Kris. Thank you!

[@trrajahamsam]

Hi Krish, One month ago I remember putting out a request, for a video on this very exact topic, as a comment to your ‘science of flavour’ video here on KZbin. This is speculation, but I almost want to believe that this is a response to that request of mine. I really want to thank for making this. Looking forward to the follow up on cholesterol topic as well. Thanks again!

[@krishashok]

Thank you! Yes I do keep track of requests

[@v_srikanth]

I'm so glad to stumble upon your channel. Your explanation is simple and effective. Thoroughly enjoyed the video. Excellent work Ashok! 🤩

[@krishashok]

Thank you!

[@sauravchandra3571]

Thanks u for bringing out the menace of oil free cooking....this has been giving me headeade everytime i see an instagram reel.....you are a gem sir

[@krishashok]

Hehe

[@pranjalsrivastav2138]

thanks for providing such phenomenal content asseccible so easily

[@vinaywadhwa99]

Perfectly explained everything about Fats through this much needed video. I have been confused about Fats from last two years since I started researching about food & nutrition for my good health. And internet is just to polarised on this topic, one so called fitness influencer & doctor claims something and other exactly opposite of it, but they always pick one extreme side like No Fat or High Fat Keto Diet; only Saturated Fat No Refined & Seed Oils or Vegetable Oils. I concluded that truth lies somewhere in between like everything else in the world, but never found what exactly is that in between. Through this video of yours I now know the truth with real facts. Thanks Sir.

[@krishashok]

Thank you

[@cyriacgc]

Wow there's a lot to unpack, especially when the omega-3 segment begins. But your excellent explanation and simplifying skills helps an average joe like me understand. Thanks

[@krishashok]

Thank you

[@viprock2002]

Wow.. so well explained and so greatly summarised. Watching your videos has helped me improve my relationship with the food I eat!

[@krishashok]

Great to hear!

[@monalisahota]

Leaves have Omega 3. Anything that eats those leaves or algae has omega 3 which means grass fed animals and fish. Those used to be the sources of omega 3 before the food industry started feeding grains to animals. Makes sense why welsch and Icelandic lambs are considered healthy even though there is no discernable difference in taste.

[@somshankarchowdhury]

Another gem from one of my most favorite channels.

[@krishashok]

thank you

[@ghanasham-apte]

Amount of information per minute in this video is off the charts. Thank you!

[@vaibhavbansal7470]

Thank you Krish for creating such well researched, easy paced, non provocative, and myth busting videos. I hope more people come across such content.

[@krishashok]

Thank you

[@shreyasibasu622]

As usual, this video was super insightful. Please do a video on cheese too? (processed vs natural)

[@sundarramalingam2019]

A thoroughly researched informative video and an absolute delight to watch... The icing on the cake was the conclusion... "life is pockets of order, protected by fats, in a universe of chaos"... poetic yet true.

[@krishashok]

Thank you

[@Vijay-]

Krish! Thanks and I have been asking for making a video on fats for quite sometime in multiple of your videos. You nailed it in your way, Thanks again :) At 14:07 I think you meant to say unsaturated to saturated. Wish you had covered a little more extra on trans fats and effects of double frying. This week I read from medicalnewstoday website that "Researchers say regular use of fish oil supplements may actually raise the risk of cardiovascular disease in people with good heart health". This blew my mind and any thoughts on this?

[@coolatma]

Thoroughly enjoyed this well researched presentation👍 Also, liked the ‘what do you mean (meen)🐟? T shirt😀

[@krishashok]

Hehe

[@rajeevdixit4448]

Another great video explaining a complex issue in simple language

[@krishashok]

Glad it was helpful!

[@faizinn344]

I never comment, but the amount of high quality information delivered effectively prompted me. Thank you Krish Ashok. This video put my introductory nutrition course fat chapter in one video.

[@krishashok]

Thank you

[@quazifnatik]

Thank you for these videos!

[@krishashok]

Glad you like them!

[@farzanadelhiwala487]

As always very informative. Love watching your videos.

[@krishashok]

Thank you

[@user-lm2rx7np9g]

Thanks for the informative video. Well presented as always.

[@krishashok]

My pleasure!

[@Likhitha0912]

I always love your video endings!!

[@krishashok]

Thank you

[@onestopdestinationwithrashmi]

Loved the way you explained chemical bonds of fat . I wish I would have a chemistry teacher like you in my school days . If these have been taught in school , no one would be struggling with confusion of fats these days .

[@SureshKumar-in6cs]

Love ❤❤❤ Absolutely fortunate to watch you on You Tube 😮 65 years old and Tamil… Love you, keep doing what you’re doing. Millions are benefiting…It’s all so relevant for one’s well being 🎉

[@itsbonkerjojo9028]

Is he or u 65 year old

[@nitinjangir765]

Excellent explaination! Thanks!!

[@krishashok]

You are welcome!

[@chandra375]

Excellent explanation. Loved the analogies

[@krishashok]

Glad you liked it!

[@kbhas]

Nearly 20 minutes of captivating wisdom!!

[@krishashok]

Thank you

[@shampapaul379]

Fantastic Krish! Thank you 🙏

[@putinfromrussia]

I reduced my LDL by 30 points without exercise in just 2 months. I consumed huge amounts of A2 ghee, 4 pasture raised eggs everyday and cold pressed oils.

[@krishashok]

Good for you

[@ajaig4741]

Nice video as usual sir !!! Myths busted section was nice. As always a classic T Shirt ( Kamal Movie reference) 😂😂😂 Please keep up the good work. Thanks 🙏🏻🙏🏻🙏🏻

[@krishashok]

hehe

[@fretzT_T]

Thank you for knowledge you provide us.

[@krishashok]

My pleasure

[@homely6616]

Sir.. You are the real hero ..

[@smitathite4066]

Fantastic...watched your episode with Raj shamani and just can't stop watching!!! Much needed awareness. Thnx for sharing...

[@tannazkalyaniwala7834]

You are so brilliant in the way you explain, so full of commonsense, so moderate and balanced in your approach, I just have to watch every one of your videos on my feed. Today I understood fats and all the tech stuff only because you made it so simple and easy. Luv watching you, listening to you.. .you have become an addiction. Thanx❤😊 ❤😊❤

[@krishashok]

Thank you!

[@vaishalihardikar6069]

Superb! All the doubts cleared! ❤😊

[@krishashok]

Thanks a lot 😊

[@PaiTrades]

I love your quotes after the end of your videos ❤❤

[@anandmanikachandrasekaran649]

Damn!!! Loaded with lots of information...thanks krish

[@Liboch]

This so far this is the best, the most knowledgeable and the most unbiased video I have ever seen on fat. Right now palm oil is seen as a completely unhealthy oil in India, in fact some popular influencers are campaigning against the use of palm oil in food industry without having done any research. Trans fat of more than 2% in weight is banned in India, so much so that industrial food producers are replacing oils containing trans fat with palm oil. But ignorant people are campaigning are asking palm oil to be replaced with other oils which most likely contain trans fat. Palm oil is used in the food industry in many developed countries due to health concerns, something that most Indians are not aware of.

[@shanishantony601]

Great great great presentation. Hats off to u.

[@VijayaKumarDoddi]

Very simple and great explanation 🙏

[@krishashok]

Glad you liked it

[@ramanujpatro]

When nutritionists say seed oil, they mostly refer to hydrogenated ones. They are unaware of cold pressed seed oil which mostly doesn't exist in western world. Cold pressed or expeller pressed are still fine as per Eric berg and Sten Ekberg

[@putinfromrussia]

Dr berg is legend

[@manjunathn6539]

Cold pressed vegetable oils still gets oxidised faster, but it is better than hydrolysed vegetable oils.. Dr Eric berg always recommends to use Ghee, tallow, coconut/palm oil (most saturated fats) for cooking

[@debangsubanerjee2155]

Dr. Ashok, your presentations form an exact fit to the way I like to learn about these topics. Giant thank you. 😁

[@krishashok]

Welcome! (I’m not a doctor though)

[@debangsubanerjee2155]

I know. 😁

[@sathishkumarmadhivadhanan1709]

Each time I have ghee, Fahad Fasil will come in front of my eyes. 😂

[@utkarshpathak8566]

sir, u are doing a really very great job educating people on these topics.

[@krishashok]

Thanks a lot

[@thefolksataz]

Simply superb! As always…

[@krishashok]

Thanks again!

[@SattvikNick]

Like always, this is a Knowledge Bomb loaded with everything I always wanted to connect about fats 😊. Just one minor slip of tongue I guess at 14:07(from Unsaturated to Saturated i/o Unsaturated)😅 Pls keep making such palatable yet incredibly deep stuff 🎉

[@krishashok]

Thank you!

[@Parnandhi]

Thanks for covering topic on reheating oil myth

[@krishashok]

welcome

[@angelinthanga6866]

Superb explanation 😊

[@krishashok]

Thank you!

[@homely6616]

Beautiful quote at the end

[@krishashok]

Thank you

[@krishnapravin]

This channel should groww faster and reach a whole lot of people 💥

[@mohsinkazmi9790]

Please make a video on ICMR guidelines and throw some light on their findings of 56% diseases are due to food which we eat. Thankyou

[@krishashok]

Will do

[@ArchnaKaul]

As usual fabulous❤

[@user-om6fw3iq8c]

Superb content. Thanks

[@krishashok]

My pleasure

[@sandyskitchen5499]

It was sooo awesome and mind blowing information. Thank you

[@krishashok]

Most welcome 😊

[@karthikeyan2433]

Clearly explained...Nice 🎉

[@krishashok]

Thank you 🙂

[@shankulbhardwaj2701]

As usual worth watching twice ✌

[@krishashok]

Thank you

[@NutritionAdda2022]

Great video, learned a lot ❤

[@krishashok]

thank you

[@vikramanm3241]

Very informative. Thanx

[@nads136]

Love your videos Mr. Krish. Especially the ones where you call out patriarchy in the great Indian kitchen. But why isn't anyone talking about your T shirts? Please tell me your T- shirt is related to that famous movie scene by our PUFA Haasan 😂

[@krishashok]

Hehe, good you spotted the T-shirt reference. I wore it to indicate that some of the highest quality fat comes from fish

[@prashantpitroda2385]

This makes so sense that moderate amount is the key for healthy living. Its feel so fascinating to see all molecules structure of fats. Sir your studies is so deep and you have made it so easy to understand. Many thanks for the excellent explanation 👌👌👌

[@piyushbharti646]

Simply - no words to explain this commendable knowledge that you have shared..Wowwww..

[@dr.shivanimittal3046]

Thank you Krish for the video! I buy certain brand of desi ghee. It remains semisolid even in 45 C summer heat of Delhi. How n why? Is there some adulteration here?

[@radhavenkatesh8542]

Fantastic video

[@krishashok]

Thank you!

[@anushreenair6241]

Research articles have shown that the amount of RDA for PUFAs is met by less than 1g of seed oil. And we use way more than that daily hence probably altering the omega 6 to omega 3 ratio. Also vegetable oils improperly stored also tend to get oxidized. That could be some of the reasons for bashing of vegetable oils.... Not totally unwarranted. Whereas coconut oil needs about 9 grams to meet same RDA of PUFAs and higher in MCFAs and saturated fats. Atleast grass fed butter, ghee have good SCFAs , MCFAs and even omega 3 as you have mentioned. Personally would prefer coconut oil, avocado oil, olive oil, butter, ghee over other vegetable oils... Nice video and well explained...

[@RaoneG34]

So whats the point of video all oil in right amount is good and excess if bad right? Or

[@anushreenair6241]

@@RaoneG34 I think I would avoid the safflower and sunflower and other seed oils in general....and prefer the above mentioned for daily consumption and if at all use the others then occasionally...

[@RaoneG34]

@@anushreenair6241 thanks and have a good day 😊

[@seeratpreetkaur2448]

Wow gr8. thnx sir. Such wrds are blessings in todays world of lies.

[@krishashok]

Thank you!

[@LMinem]

What do you think of statin drugs, such as atorvastatin? I hear that some people (a brother in law) have unfortunate genetics and will have problems with their cholesterol without regard to the type of fat consumed.

[@anuradhaprakash5626]

It was an wonderful explanation,of good &bad fats using our heroes,yup it's easy to understand now,😊

[@krishashok]

Thank you!

[@dupeit007]

Great explanation !! That's making science fun

[@krishashok]

Thank you!

[@omprakashsahkanu2419]

I like the way you explain. You are always full of energy and knowledge.

[@ranadheerbabu1188]

Very informative video.

[@krishashok]

Glad it was helpful!

[@navneet4489]

wow....Great

[@krishashok]

Thank you! 🙂

[@aashishgupta3582]

Amazing, as always! 🫡

[@manirajrathinam8300]

Hi bro, ICMR new guidelines says overcooking pulses can reduce protein quality, can you claify for public. As usual fantastic video about fats. Your simplicity says your level of understand 👍🏽

[@krishashok]

thank you. will do!

[@gowridevigowri7091]

well explained. 🙏

[@krishashok]

Thank you 😃

[@kuldeeplonkar]

this is a great video!

[@krishashok]

Thank you!

[@MitaRajeshTolia]

Thankyou so much.

[@rohitisnow3490]

Brilliant!!!!

[@krishashok]

Thank you

[@ManishSinghinfosys]

I was always an ardent fan of your tweets and the Masala Lab book. But the video god damn it. You are really a rockstar Krish. Thanks a lot

[@krishashok]

Thank you!

[@restlesssoul1]

Very useful information sir

[@krishashok]

Thanks

[@Lunarplex]

Excellent video! I thought I knew enough about fats but evidently not. Thanks for this!

[@AP-eb8hd]

Rajnikant metaphor was good 👍

[@krishashok]

Hehe

[@josephadithya]

Thanks!

[@krishashok]

Thank you!

[@saxena3718]

20 mins video ? We are in for a treat!

[@krishashok]

Enjoy!

[@VSKPS80]

We need not to be prisoners of text books and once we start consuming little bit of science and maths in daily life as Krish is utilising in his videos it is a game changer. I would recommend to watch this video at least twice to get the valuable simple facts and practical knowledge for a healthy leaving without getting fooled by the misinformation from net and food labels.

[@krishashok]

Thank you!

[@hiteshsaxena1553]

Excellent video, subject isn't very simple!

[@RinkiSachdeva-kb7th]

I am a biology student who is going to give phd entrance exam this year. The book Lehninger biochemistry is bible for us. This absolutely wonderful video was a revision on the introductory chapter of fats. Thankss!!

[@krishashok]

Best of luck!

[@mohsinkazmi9790]

Please make a video on ICMR guidelines and their warning against use of protein powder

[@bssg]

hello, awesome breakdown how do you actually script and research about a topic? feels like you have a degree in biochem ???

[@krishashok]

I just have an innate interest in understanding things from first principles

[@bssg]

@@krishashokhard/smart work wins but the research part? do you ask any professionals? because you make them simple yet of high quality you can only do this if you truly understand any thing and this video was too good

[@tejalghanate5589]

Best explanation ever😎 Even better than what I learnt in medschool first year biochemistry😅

[@krishashok]

Glad to hear that

[@RajeshRavi777]

I've been trying to look for videos and articles online to explain fats, but never came across anything good. Thank you so very much for this!

[@krishashok]

Thank you