Evidence-minded articles on the nutrition and health benefits of everyday ingredients — vegetables, fruits, seafood, spices and more.

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Evidence

5 ingredients

Oils & fats

Strong evidence

Saturated fat runs 50.5 g per 100 g. Yet the evidence on dairy fat and cardiovascular disease is less tidy than the theory predicts.

Oils & fats

Strong evidence

Across 42 trials it lowered LDL by 0.23 mmol/L against other cooking oils — and dropped total cholesterol further than olive oil did.

Oils & fats

Strong evidence

Pooling 16 clinical trials, LDL rose 10.5 mg/dL against other vegetable oils. The 'healthy saturated fat' story did not survive testing.

Oils & fats

Strong evidence

A teaspoon carries 11 µg of vitamin D and 0.8 g of omega-3. It also carries 1,350 µg RAE of vitamin A — 45 % of the adult upper limit.

Oils & fats

Strong evidence

Cardiovascular events were 31 % lower in a randomised trial of 7,447 people. Against other vegetable oils, though, there was no difference.