In this episode of The Proof, Dr Matthew Nagra returns to unpack a brand-new study published in JAMA Internal Medicine that’s been making headlines: “Butter and Plant-Based Oils Intake and Mortality.” With claims of a 17% reduction in risk of early death, we break down what the research actually says, and what it means for your daily food choices.
This long-term observational study followed more than 200,000 Americans over 33 years, looking at the relationship between butter, olive oil, canola oil, soybean oil, and total mortality, heart disease, and cancer.
While the media headlines are attention-grabbing, we dig into the nuances, helping you understand how to interpret this type of data and what practical takeaways you can apply.
In this episode, you’ll learn:
- What the study actually found about butter and various plant-based oils
- Whether olive oil came out on top — and how other oils compared
- The biological mechanisms that may explain why certain oils are more protective
- If swapping just 10g of butter per day could meaningfully reduce risk of death
- Why observational studies still matter — even with limitations
- Common critiques of nutrition science (like FFQs, healthy user bias, and confounding)
- Why seed oils are under fire in popular wellness circles — and how much is science vs. ideology
- Whether cooking with oils (especially frying) poses real health risks
- How Dr Nagra approaches oils compared to whole food fat sources (like nuts and seeds)
- His reflections on debating Tucker Goodrich — what he learned and how it shaped his communication style
This episode brings clarity to one of the most polarising topics in modern nutrition: fats. Whether you’re Team Butter or Team Olive Oil, this conversation will help you cut through the noise and make more informed choices.
Connect with Dr Matthew Nagra on Instagram, Twitter, Threads, TikTok, and his website.
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- Inside a Controversial New Study on Butter and Plant Oils (00:00)
- How the 33-Year Nutrition Study Was Conducted (00:47)
- What Observational Studies Can (and Can’t) Tell Us (03:01)
- The Truth About Food Frequency Questionnaires (08:03)
- Surprising Patterns in Butter and Oil Consumption (17:52)
- Why One Common Oil Performed Better Than Expected (22:50)
- Are We Misunderstanding Nutrition Guidelines? (26:13)
- What Happens When Oils Are Heated Over and Over (28:28)
- Do Oils Measure Up to Whole Food Fat Sources? (31:04)
- The Great Oil Debate: A Preview and Reflection (34:07)
- A Smarter Way to Navigate Conflicting Health Advice (43:40)
Referenced Study:
Butter and Plant-Based Oils Intake and Mortality
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More about Dr Matthew Nagra, ND
Dr Nagra grew up in Qualicum Beach on Vancouver Island, and from a young age, he struggled with multiple health issues such as asthma, allergies, and weight management. It wasn’t until he took control of his own health and began transitioning to a plant-based diet that he noticed significant improvements, which was ultimately the catalyst for the career he has chosen. His goal is to help others do the same.
He graduated from the Boucher Institute after having completed his Bachelor of Science in Microbiology at the University of Victoria 4 years earlier. He holds additional board certifications in prescriptive authority, immunizations, advanced injection therapies, intravenous therapies, and acupuncture. Using an evidence-based approach, he creates individualized treatment protocols for each patient based on their health goals and unique lifestyles.
Dr Nagra has a particular passion for plant-based/vegan nutrition, physical medicine, and chronic disease treatment. With additional training in nutrition, he holds a Plant-Based Nutrition Certification from Cornell University and the T. Colin Campbell Center for Nutrition Studies where he’s authored multiple articles on the subject. There’s certainly a lack of understanding around plant-based nutrition amongst healthcare professionals, sometimes resulting in practitioners recommending non-vegan treatment options to their vegan patients. His aim is to help that population thrive while maintaining their vegan lifestyle if that’s their goal. Beyond catering to the plant-based population, his passion for nutrition is only amplified by his personal health struggles and his father’s battle with cardiovascular disease, where both were able to regain their health after making significant lifestyle changes. Dr Nagra believes this is where he can have the greatest impact in helping patients transform their lives by bridging the gap between lifestyle-based interventions and life-saving medical treatment.
