Will oils cause heart disease? Are omega 6 fats inflammatory? There are few questions as hotly debated, even amongst health practitioners, as the subject of which oils – and how much – are beneficial, or even safe to eat.

But is it REALLY a controversy in the research? Maybe not…and what the science says might actually surprise you. Which is why I asked my fave nutrition science communicator, Dr Matthew Nagra ND, to break down the latest scientific evidence on oils and fats in human nutrition.

Dr Nagra is deeply committed to using the best scientific evidence to inform plant-based nutrition practice. No “one off” lab studies here! We go deep into the decades of research on the role of fat and oils and after listening to this, you’re going to wonder why the internet is so all over the place in its recommendations. Let’s welcome Dr Matthew Nagra back to The Allsorts Podcast!

Dr Matthew Nagra on The Allsorts Podcast

About Dr Matthew Nagra ND

Dr. Matthew Nagra is a Naturopathic Doctor devoted to bringing the most up-to-date evidence-based nutrition information to his patients at his clinic in Vancouver. In 2018 he graduated from the Boucher Institute of Naturopathic Medicine after completing his bachelor’s of Science in Microbiology at the University of Victoria. He’s certified in plant-based nutrition through eCornell and the T Colin Campbell’s Center for Nutrition Studies. Dr. Nagra is also a public speaker and is known for his content across multiple social media platforms, where he often tackles misinformation around diet and nutrition, and deep dives into the latest nutrition research.

On this episode we chat about:

  • What’s the deal with no oil plant based diets?
  • The research on the safety + health benefits of consuming oils
  • Why ‘compared to what’ is an important question in evaluating research studies
  • What role does fat actually play in the diet?
  • The best oils for lowering risk of cardiovascular disease
  • What is an essential fatty acid and where do we get them?
  • The whole omega 3/6 situation, cuz do you really get it?
  • The surprising impact of saturated fats on your gut microbiome!
  • Is extra virgin olive oil overhyped?
  • What about coconut oil or MCTs?
  • Where fats fit in Dr Nagra’s personal diet
  • Whether there is a place for keto diets in clinical nutrition

Support the Pod!

We couldn’t make this podcast happen without the support of our amazing listeners and of course, our sponsors!

We are thrilled to welcome back my friends at Botanica Health as episode sponsors because their Perfect Greens is maybe the most potent and best tasting greens you’ll ever try! Try my fave Berry flavour or explore the entire line at www.botanicahealth.com

I love hearing your feedback on these episodes to be sure to join the conversation on our instagram @theallsortspod @dr.matthewnagra as well as in our Nutrition with Desiree community.

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Connect with Dr Nagra:

Episode Links + Recommendations:

Some References

On the healthfulness of oils:




PUFA vs other macros: https://pubmed.ncbi.nlm.nih.gov/26429077/

Long chain omega-3 vs. other lipids (in the subgroup analyses): https://www.cochrane.org/news/omega-3-fatty-acids-primary-and-secondary-prevention-cardiovascular-disease

Application of keto for epilepsy: https://pubmed.ncbi.nlm.nih.gov/28364726/

Keto review: https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2737919

Coconut oil and lipids: https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.119.043052

MCT oil and lipids: https://pubmed.ncbi.nlm.nih.gov/34255085/

Listen to the episode!

Thanks so much for listening to this episode of The Allsorts Podcast, which is produced by myself and edited by Brian McCalman. We are grateful to live and work and learn on the unceded and ancestral territory of the Squamish, Musqueum, Sto-Lo and Tsleil-Waututh peoples. Find out which traditional territory you live on by visiting https://www.whose.land/en/