I’m 60+ & was brought up on Lurpak butter & beef dripping etc. Then when my mom was 64 she had a mild stroke & was found to have high cholesterol, which when I got tested I had too - still do. She was put on a low fat/no fat diet which gave her little joy in food. She died 4 years later from cancer. I followed low fat from then till about a year ago, when I started to understand just how much sugar was in this stuff & that sugar not saturated fat is the big problem. Now I have full fat yoghurt etc, have mostly ditched processed food, use EVOO for cooking, (no sunflower oil which we were told for years was healthy!) cut down massively on bread, rice etc, eat some fermented foods & do intermittent fasting. At 5’ tall I’ve gone from 9st 10lbs which was quite overweight to 8st 9lb so much healthier without dieting but just changing what & when I eat. Regarding cholesterol, I think the so called good & bad labels are a bit simplistic & outdated. I think it’s more complex than that & my understanding is that high triglycerides are the bigger issue but that doesn’t get talked about so much. As someone who has raised cholesterol I’ve read that LDL is actually protective in those over 60 though I’m sure statin manufacturers don’t won’t that widely known! I think it would be good to have an expert in cholesterol on a future podcast.

I start the day with home made lemon and ginger tea which I find has stopped my cravings for sweet things, halved portion of food on my plate, hardly any processed foods, home made bread with seeds, eat butter, cream and home cooked food with olive oil, lots more vegetables and drinking minimum 2 litres of water a day. Dropped a dress size, dont get hungry, feel happier, more energy, less inflammation.

Great information. I'm low carb high fat. I lost 20kgs in 10 months. Maintained my weight for 11 months now. No processed food, no sugar, no grains no seed oils and no food until midday. I'm using avocado oil to cook, olive oil for dressing.

Bit disapointed regarding the talk on seed oils. They are all very highly processed (They have to use solvents to even get oils out of seeds..think about that) and also very high in Omega 6s which makes them very pro-inflammatory. As if anyone needs that? Also, the talk on cholesterol. 75% of the cholesterol in your body is manufactered by your body regardless of your diet. Only 25% comes from diet. It is a very important component. I'm not sure why people are still saying you need to lower it as much as possible. It has so many vital functions. People also need to remembner the number of particles which is a factor in contributing to heart disease etc....and saturated fat does not increase these particles. Carbs do...Saturated fats just fill up the existing particles....so talking about fats increasing cholesterol and hence being bad is way too simplistic and not telling the full story.

Maybe there wasn’t the time but there was no mention of the impact of the ratio of omega 6 & 3 in our diet and the imbalance that comes from too much 6 from seed oil in our diet like sunflower, rape and palm.

What a great approach - to tell us in the Intro what Dr Sarah Berry is going to talk about, then to let her talk at length, and then finally in the Outro to summarize it. Wish more YT vids adopted this approach.

At last! Getting reliable information on fats has been particularly difficult when trying to work out a new diet for health issues. Thank you!

I still object to Sarah's claims that sunflower oil, soybean oil, and rapeseed oil are fine. Are they really? These are highly processed, ultra-processed seed oils that promote unnecessary inflammation. Olive oil should only be used as dressing, never for cooking. LDL cholesterol is not all bad; it depends on the type of LDL. Saturated fat is needed by the body. Polyunsaturated fats make cell go haywire. Good LDL (not to be confused with HDL) is protective to cells, and beneficial to the elderly. I just could not swallow Sarah's claims, which seem to protect the big food and big pharma industries through misleading explanations. I'm so sorry. We are safer with natural oils like butter and coconut oil.

Just a couple of areas for clarification: 1. What should we put on toast? Tim said ditch olive oil spread and use butter but you don't seem to agree. Which do you think is better? 2. Is it OK to eat wholemeal bread, pasta and rice? Thank you.

As usual, Zoe along with Dr. John Campbell in my opinion give the most scientific based information. Kudos to your moderator skills & inquisitiveness along with your stellar guests (this time Dr. Sarah Berry)!

Jonathan you said (Ithink) that you thought it was magical that cheese would be nutritionally different from butter because "cheese is made from butter" but it isn't. You may have misspoken but in case your cheese-guilt is a result of this misunderstanding, they are made by different processes and although both are made from milk the one isn't made from the other.

The knowledge that Sarah has and the way she gets it across is amazing!

Excellent interviewer, he speaks from the "layman" point of view, asks the right questions and digs in deeper into the practicalities that we need. Well done! Very impressed with the level of knowledge of Dr Berry....you were clearly born to do this with a surname like that!

I am more than skeptical of some of the information provided in this presentation. Dr. Berry stated that butter consumption might be bad for you - raising cholesterol in some people. Is this always bad? It is my understanding that cholesterol is at best a surrogate marker associated with premature heart disease in a minority of people. Are there good studies showing premature mortality in those who indulge in butter consumption? What I mean by good, is studies that eliminate confounding risk factors such as smoking, lack of exercise, poor sleep, poor social relations in the populations being compared. There was a surprising reference to a single study that tried to compare 2 diets - has this been replicated? This is reliance on a single study in nutrition - and nutritional studies have been shown repeatedly to fail under scrutiny to be unbiased or the subjects not truly randomized. Reliable nutritional studies are extraordinarily difficult to do with human subjects. I can't hang my hat on a single study. There have been some recent studies that suggest that saturated fat consumption might actually be associated with longevity. Another Zoe, Zoe Harcombe, has studied mortality using World Health Organization data that indicates that increased cholesterol blood level is associated with longevity, especially in women. The Women's Heath Study - one of the largest studies ever- results indicate increased mortality in those women consuming a low fat diet.... I consider death as an indisputable marker in a study - most analysts will agree that the person is dead, but "heart disease" has a huge "fudge potential" in often what is called heart disease is insignificant with regard to mortality. My 2 cents!!

What is the reason for limiting the intake of eggs? This was not explored. I've been eating 30 eggs a week for years and I'm healthier now in my 50s that I've ever been. There's another nutrition expert on youtube who had 39 eggs a week for a month and then tested his triglycerides, cholesteral, etc. and they all improved. So it is pretty useless to just state that you should only consume 3-5 eggs a week without backing it up with your thesis. Makes me sceptical about the rest of the advice.

I was delighted with the show; you interviewed Ms. Berry very well. I learned much from both of you. Thank you for a fine podcast.

Would be very interesting if you could speak on exogenous ketones and MCT oil for metabolic health and chronic inflammatory diseases, exercise performance and cognitive decline

Rapeseed oil is 60% + Mono, and Sunflower oil is 60% Poly, so I don't know where your cooking advice comes from. Polys are more likely to form carcinogenic aldehydes because of the multi weak bonds, especially if you reuse the oil, which happens in all restaurants and fast food outlets. The safest fat to cook with is Lard, which is 45% Monounsaturated, 40% Saturated and 15% Polyunsaturated, so, much lower chance of creating Aldehydes. SatFat has no weak bonds.

I do not buy the statement that highly-processed vegetable oil is better for you than a non-processed animal fat like tallow. It goes against the whole foods principle. I'd love to hear and see some actual data to back this claim up.

Oh dear, I’m doing it all wrong! I am slim but have high BP and had mini stroke 5 yrs ago, all this despite taking regular exercise. I’ve always been a sugar fiend, mainly in tea and coffee. I really must stop that! So more extra virgin olive oil, 3 eggs per week, some oily fish and add a few whole almonds. Thank you, so interesting!

Fantastic video! Thanks to you both and to your production team. Much appreciated for the transcript, subtitles, and very clear sound which are super!

I appreciate that this is only an hour, but so many vital topics were missed. There was no mention of.. 1) Insulin Resistance and Hyperinsulinaemia. 2) Visceral, Hepatic and Ectopic fat. 3) NAFLD/NASH 4) Fructose (being half of table sugar) being a major cause of the first 3. All of which lead to obesity and T2D. 5) The poor ratio of Omega 3 to Omega 6 in industrial nation diets and its inflammatory effect 6) Fat doesn't clog arteries. They are narrowed by the inflammatory issue of Atherosclerosis. I'd like to point them in the direction of the Minnesota Coronary Experiment, the results of which were buried in the 70s, and just recently published. An RCT, showed that a group that swapped out SatFats for PUFAs had more deaths from heart attacks and all cause mortality than the control group that kept on eating the SatFats. It was buried by Ancel Keys, who was the main proponent of the SatFat is Bad theory. He knew that it wasn't true.

The positing that "your body doesn't care" and that you can "swap back or forth between fats and cola" is quite disturbing on a broadcast like this. It definitely lowers the credibility, as that is absolutely NOT the case.

I lose weight easily with the calorie DENSITY approach,NO calorie counting. Older female. Walk, line dance. It’s not the exercise. I wish they would do an experiment specifically for weight loss and calorie density.

I have been a staunch supporter of the Zoe site but this podcast is in disagreement with the"fat" debate of Dr Esselstyn, Dr Greger, Dr Barnard, Dr Ornish and Dr Campbell. I have, since following their diet recommendations, significantly lowered my blood pressure and cholesterol. Also I have lost a stone in weight without calorie counting and was a healthy 10stone to begin with at 5 feet 6. Are you saying that their plant based low fat, low sugar and low salt diet is unhealthy then???

The key is insulin. Insulin is a fat storing hormone. There is function for this as bloody sugars getting too high is very dangerous so the insulin tells to body to burn those first to get rid of them and thus block access to fat stores. If your insulin levels are high then you cannot burn fat. What spikes insulin? Sugars and carbs...all carbs...and proteins to a lesser degree. Fats do not really cause any insulin response at all. Saturated fats are also very satiating and so you do not need to eat as often when you eat those along with proteins. Less frequent meals means insulin has more chance to lower as well plus fasting is good for the digestive system. Basically, carbs make you fat and hungry. Cut them down and eat more saturated fats and moderate proteins and you'll find you don't need to eat anymore often than twice a day max....for sure cut the processed food and replace with whole proper food. We were never meant to be constantly grazing on food.

A high satfat diet and low carb has reduced my triglycerides massively. I found this presentation rather old fashioned. Cholesterol is a red herring. Olive oil has a low smoke point. All rather disappointing.

Just one comment on Sarah's use of the term rapeseed oil. In much of the rest of the world, this has been renamed to canola. I believe that this originated in Canada as a marketing effort. I have heard that some opthalmologists relate polyunsaturated oil consumption to rates of retinal detachment. I'm not sure how scientific this is, but it does add to Sarah's "complicated" description.

Coming from the more animal-based side of things, I find most "experts" I encounter say 2 - 4 eggs per day are perfectly fine. I'm aware of one that eats 12 eggs per day (His calcium score is zero). Sarah's cautious recommendation of 3 - 5 eggs a week would be seen as ridiculous.

Lipid peroxidation products 4-HNE, 9-HODE and 13-HODE are produced by the heating of polyunsaturated fatty acids like those found in vegetable oils.

Just a note for Zoe - it really is worth getting accurate subtitles for these excellent podcasts so that the correct information is accessible to everyone.

I think it would be really good to cover the health impact of hydrogenated fats. Lots of people avoiding animal fats & dairy as they think this is healthy but eating lots of hydrogenated fats because they think vegan is automatically healthier (e.g. margerine)

I start the day with a spoonful of raw butter .....

Sobbing in a corner…complicated…definitely… ..thanks for the summery …. If butter is out and cheese is in I wonder where does cream comes then ?

Great information, I'm almost 70yo still work full time in a very physical job and on a full fat diet, milk eggs bacon daily my cholesterol is at the high end of what's deemed acceptable ( whatever acceptable should be as I don't think anyone really knows) but it hasn't moved in years. Also the point at which polyunsaturated cooking oils become toxic/ carcinogenic is largely guesswork so I avoid altogether. I do use olive oil, ghee and plain butter a lot and Cold Pressed raw milk.

Can anyone, including the channel creator(s) please tell us why Dr Sarah Berry is telling us that a fried egg is healthier than a poached egg, please? Also, regarding the fat in the butter, is this across ALL butters or only the ones that have oils in it? I only consume butter containing milk/cream and maybe some salt so would like to know if it's also not as good as I thought. Thank you in advance

That was really interesting about the difference between whole almonds and ground almonds. I've recently switched to almond flour but I see now that it's probably not as good as I was led to believe. Is this the same for peanuts and peanut butter?

Have you looked at the high processing temperatures that canola and soy bean oils are processed at? It changes them at the molecular level which make them very unhealthy.

just at the 3rd video and already a ZOE fan. I would love to have a comment on fermented butter, as well how much that process might influence other fats like the example on cheese, yogurt and kefir. thank you!

I'd like an episode on cooking methods, including whether or not barbequed and air-fried food is healthy.

Absolutely brilliant. "Everything in moderation, including moderation". Key to life. Is there a T-shirt available?

She doesn’t account for the fact that soybean and canola oil are produced from GMO plants and as such have weed killer contamination which the EU doesn’t have.

I thought butter was OK. Better than margarine surely?

WTF at 42.56 we hear a throw away line - "fresh not tinned tuna" - and she immediately moves on to salmon without making the same distinction. I eat lots of fish. I really really really want to know 1. What's wrong with tinned tuna which isn't wrong with fresh? 2. Is tinned salmon the same, better or worse than fresh salmon? 3. ... why?

Very good information, thank you. I make my own butter and ferment it with kefir culture for 48 hours. I wonder if this method would somehow alter the way the fat in butter is metabolised by the body.

Professor Spector says "Everything you have been told about food is wrong". Looking at him, I think I will eat the opposite of what he recommends as he is not a great advert for his eating plan.

Dr. Sarah, just curious what you mentioned that some sunflower seeds oil make a good cooking oil, but sunflower seeds oil are 59% Linoleic Acid (polyunsaturated) and below 30% Oleic Acid (monounsaturated), and you continue to said polyunsaturated are bad - are you confusing the audience?

So often a ketogenic diet is seen as “fringe”, a “fad”, some diabetics do it etc. Let’s see: 1 out of 10 US Americans now has type 2 diabetes! But many of these people have successfully reversed it with a low carb or ketogenic diet. This is often conveniently brushed under the rug. 1 out of 10, and rising. While you see restaurants and grocery stores catering to people with gluten intolerance (about 3 out of 100), 10% of the US population is being ignored (unless it’s the food industry trying to make a buck off of “Keto” foods and nonsense like fat bombs). But there’s much scrutinizing a low carb lifestyle that has taken so many type 2 diabetics off the pile of medications that their oh-so-wise doctors prescribed without ever guiding them to REVERSING that diabetes. I know, I am one of those patients. To blame however is much of the “keto craze” put up by false apostles on the internet who are busy not “getting kicked out of ketosis” and promoting nonsense like fat bombs while failing to educate themselves and their followers about what a correct low carb or keto lifestyle means.

I have damaged my body by taking low fat foods yet eating sugar and refined carbs. I wish I had know this better 20 years ago. Its what ancient wisdom like Ayuerveda have been saying all along!

Your best video so far. Data on what people with weight problems have thought for a long while. Please get this out to Doctors, especially those without weight problems, as patients feel like failures when conventional diet advice does not work for them.

Dr. Berry is very nuanced. Brilliant. Thank you!

It is almost impossible to sustain a low fat diet, since you are forced to eat more carbohydrates which tend to switch off fat burning and initiate fat storage.

Great video, thanks. I would be interested to see research that shows saturated fat from meat is worse than plant-sourced saturated fat. Can anyone point me in the right direction ? Cheers!

Thank you so much for this excellent canter through the subject of fats and oils. It is so difficult to forget some of the indoctrination we have been subjected to over decades, like "low fat foods are good for you" and "you mustn't fry foods in olive oil" but it is important to look at the real science and not the food myths. Thank you again, Zoe!

Zoe: Could you please consider doing one similar to this but for diabetes (or if enough a series..please)

I disagree that Sunflower, Soy or Canola vegetable seed oils are healthy, the reason is: most of these seed oils on our supermarket shelves are all processed at very high temperatures, usually with hexane solvent then go through several more processes to make them presentable and have decent shelf life. Unless these seed oils are processed differently, ie cold pressed, etc, then they surely just cannot be healthy? The bias against animal fats and butter seem to project a plant based diet, which to me seems is somewhat an unfortunate bias that I find disturbing, when obviously, animal food products these are part of our ancient diet as they do contain all the nutrients required by humans which resulted from thousands of years of being meat eaters. Not that I don't like vegetable or fruits, its just impossible for them to have been available 30 to 40 thousand years ago, not even taking into account the high sugar content and starch content bred into modern Fruits and veggies by human manipulation. I just cannot see why the bias towards plant based food, doesn't make sense to me.

There are a lot of doctors in the US that promote a whole food completely plant based diet and they advocate no oils. We are not talking about those over processed low fat food… Basically what they are saying is that olive oil is hyper caloric malnutrition. All these messages that contradict themselves are so confusing. But honestly I have been able to manage a lower weight and loose a lot of weight but I can’t seem to be able to loose my last 30 pounds. And it’s because it’s a very hard diet to follow long term for me. If the decadent foods I use to love are around I have such a hard time resisting… Damn loosing weight is one of the hardest to do😩 Make Zoe available in Canada!

Very interesting - whole fresh natural food with portion control, balanced diet of all foods - thank you 🙏🏻

Soybean oil is only 25% monounsaturated and 60% polyunsaturated. It is NOT a safe cooking oil. Was Sarah thinking of Peanut oil, which is heavier in mono?

I haven't heard ANYTHING about the nutritional value of grass raised beef/butter/cheese vs organic vs traditional. When I studied holistic nutrition 15 years ago they were comparing grass fed fat from beef to the quality of oil from oily fish... Love love the podcasts!!!

It's a shame that Tim Specter has dismissed the KETO diet as a "FAD DIET".

All carbohydrate is sugar!

I tried high fat, and initially did well, but after 2mnths or so, i put on weight. Prior to, i had been on slimming world, which is more balanced, i suppose. I lost weight and had kept it off for 7yrs, till the pandemic, when i stopped SW and started eating takeaways to cheer me up. I was always concerned with slimming world that the fat free yoghurts were full of sugar though...

Way too much chatter about losing weight / lowering cholesterol rather than gaining health. Still harping on about ‘calories’. Health begins with removing all processed foods from the diet and eating unprocessed protein and animal fats and carbohydrates coming from fruit and veges like humans have done for thousands of years. Putting butter and palm oil in the same ‘bad’ category is ludicrous. Animal fats have given me back my health since it contains many fat soluble vitamins. Can’t believe she is promoting using highly processed seed oils - I think removing all seed oils from my diet has made a massive improvement in my health. Olive oil, in whatever form, has been sitting on the shelf and oxidising for a long time unless bought from a farm where it was made. Do your own research!

Interesting video but I think each topic could be covered in more depth. 1) Oily Fish: Dr. Spector’s reservations about fish are more about naturally grown and caught vs. fish farm raised where crowded fish received anti-biotics etc. 2) I was surprised that Dr. Sarah Berry used “average” rather than a more statistically relevant “median.” 3) Oils: There are other oils available: Safflower, Peanut, and Avocado that have high smoke points. 4) Oil consumption can be cut drastically by using a non-stick pan. Hard anodized aluminum is one of the best. The pan should be heated before the oil is added. Then you add a small about of oil, this should coat the pan. Then add the food. Cooking techniques can change oil use and consumption. As Dr. Berry said: “it is all about moderation.”

Wonderful! So much to take in - I will be listening again. Thank you.

What about the studies regarding mostly VLDL being the culprit causing vascular problems? (And not total LDL)

What about the role of caloric density?…..what is going to make feel full….a large bowl of steamed broccoli or a teaspoon of olive oil?

I'm confused and a little disappointed . Prof Tim Spector in Spoon Fed says butter is good but Sarah Berry says it's bad. The experts within Zoe seem to contradict each other depending on whether you're reading Spoon Fed, Fiber Fuelled or listening to these podcasts. I so wanted to have found 'the' experts to trust but I'm losing faith ☹️

What are your thoughts on lard and leaf lard for medium heat cooking?

Great video and very interesting about food science and what we are putting into our bodies, Thanks.

When I was diagnosed with a Vitamin-D deficiency in 2009 following some health issues, I looked at data online from nutrition investigations. I then added nuts, yoghurt and more oily fish into my diet, which are all high fat.

I'm interested to know what the evidence is for recommending no more than 3 eggs/week?

24:04 No, cheese does not come from butter. It's made from fermented milk curds. Milk curds are high in protein.

Very useful, if you are not deaf! For those people reading the text I can imagine they are a little confused with all the wrong words, which crop up quite often.

As usual, really useful discussion that has succeeded in changing my mind (and future practice) concerning cooking with extra virgin oil. I had taken seriously the scare story about the carcinagenic effects of heated EVO but Dr Sarah Berry explanation of the studies that led to this scary claim were faulty, i.e. good for mice in the lab but not applicable to humans cooking their food at home.

Something I don't understand - if making almond flour means we process the food quicker and it's less healthy for us why is olive oil any different? It's even more processed than the original food. It's the fat worlds equivalent of sugar. In addition a tablespoon of olive oil contains 3.75mg of polyphenols. 1 blueberry has more than that. Olive oil is not a good source of polyphenols. I just can't makes sense of the logic behind being wary of highly processed foods and eating oil, a highly processed food?

Can Dr Berry explain how 3 to 5 eggs a week is determined as 'up to a certain cut-off of intakes'? What happens if you eat more than that? Personally, I usually consume one poached egg for breakfast every day, or 7 per week: is that wrong in any way?

I lost 600pouns on KetoDiet I was trying to beat diabetes, easy peasy

Eggs, I’ve become a T2 diabetic so had to seriously reduce carbs. I will have 2 eggs for a breakfast. I still have oats but mix with seeds etc. why is it I’m finding it hard to eat out occasionally. All other eating styles are catered for eg. Vegetarian, vegan etc but no one bothers with helping diabetics? Told to eat more whole fats.

Butter! Could we have something information on the pros and cons of butter, cut offs etc. I’m a 2 egg a day at least person so want to know more about the for and against of this. My bloods are PERFECT according to my last blood work report having eaten the LCHF way for 150 weeks. Currently I am definitely a high sat fat (animal sourced and avocados) and organ meats featuring in my diet are increasing in frequency over the past year. Watching the work of Dave Feldman et el for Lean Mass Hyper Responders people who develop very high cholesterol numbers on LCHF.(I’m borderline).and biased toward cholesterol as a good thing on a personal level but find population studies contradictory to my personal and family experience. Currently fascinated by the ‘4th phase of water’sciencce of Prof Gerald Pollack et el showing impact on cardio vascular function, immunity and health & well being in general using infrared light ( amongst other things like food sleep etc). Would love a good debate on any of the above between Zoe and others.

Thanks for this - I found it interesting and straightforward- it will influence my choices!

Can you explain again the 200/700 calories argument more simply? Confused 😵‍💫

Brilliant podcast today. I’m really pleased to have things confirmed and I seem to have made a lot of the right choices 🙏. I’m also an advocate for all things in moderation. I found the section on oils really helpful as I too was limiting the amount I cooked with olive oil (yes extra virgin 👍) being concerned at high temp cooking. I’m also an egg lover…..mainly boiled though 😂. Look forward to more of these myth busting talks. Thank you so much x

With no fat, your gallbladder is never exercised. The bile tends to crystalize to become gallbladder stones. Besides you missed nutrients that can only be absorbed with fat, such as vitamin ADEK.

Hi Only just listened to this session.. really VERY useful. I know you are mainly operating on the USA and UK(Europe) but I am mindful you didn’t mention palm oil? It would be really interesting to hear about this.

I applaud any channel that promotes good health but I struggle with some of these "revelations"...because they have been known for decades already. Eat whole food, as fresh as possible. Rigorously avoid even mildly processed factory output. Eat a wide variety of vegetables etc. Don't overeat. If you eat meat, have small portions, as a "condiment". I have been reading about this for 50 years. But I know most people have not. It just amazes me... Keep up the good work

wow that was so insightful I did a lot of pausing and searching to check things out. Superb, as ever, many thanks to all involved.

Late to the party, but so very grateful for this hugely informative video. The explanations are clear without being patronising, and it's great to have solid evidence to back up my reluctance to buy 'low fat' options. And thanks for the tip about extra virgin olive oil!

In two minutes you've just stated that fat is bad for us. Well done.

Hello, thank you both. Real helpful. I'll rerun this several times...to take on more of the scientific facts.

Great information- as always. Many thanks. Re butter.... I thought that Tim and Predict had said it was OK? NB I use raw and organic butter.

These videos are so fascinating and I've learned so much useful stuff, I just wish I wasn't so distracted by how many times Jonathon says "you know".

I use avocado oil since you can cook at high temps like roasting veg. Thoughts on this type of oil?

re the butter, is it helpful to eat fermented butter instead of standard does that have the benefits as cheese for example??

I enjoyed this discussion very much, learnt a lot too. thank you

"I wouldn't recommend 3 eggs a day" I start my day with a 3 egg omelette everyday 😬 interested in why you wouldn't recommend 3 per day, what's the downside?

Does butter and other carbohydrate fat have a bad effect on your heatlh in the absence of grains and sugars? I don't think there is any proof for this but happy to be corrected.

I found the concept of intrinsic and extrinsic fats, sugars and other carbohydrates fascinating. It certainly sounds very plausible and I am already thinking how I might incorporate it into my diet. I did wonder what the effect of freezing would be on cell structure and matrix and whether it might change an intrinsic food into an extrinsic food? For instance if I added frozen berries to my porridge (made from steel cut oats off course), would the berries matrix survive enough to control the release of sugar or would it be diminished and if so by how much?

Could the difference between cheese and butter in raising LDL be put down to the greater amount of saturated fat in butter per gram? Did studies that looked at this keep the level of saturated fat the same between groups? Eg feed the cheese group over double the weight in cheese? Would also be good to understand why Zoe deems an egg fried in olive oil as healthier than a poached.