Oleic Acid's Role in Fat Gain: Context and Quality Matter

Key Quotes

"The study found that the fatty acid composition of oils influences whether fat cells simply grow hypertrophy get bigger or multiply hyperplasia create more of them oleic acid was the only fatty acid tested that could drive new fat cell creation at physiological levels the study found that this occurred when diets were designed with about a 45 total caloric load from fat with oleic acid as the main fat source and the reason they did it this way is they were going to reproduce the high fat high oleic load diet that you see in the ultra processed western diet not of course the mediterranean diet so we're not talking a drizzle of authentic evoo on a salad this study was modeling the kind of fat you'd get from a western diet that's like 70 processed foods with a load of different oa rich seed oils stacked together"

This quote explains the core finding of the Yale study, differentiating between fat cell hypertrophy (growth) and hyperplasia (multiplication). JJ Virgin highlights that oleic acid was the only fatty acid shown to trigger new fat cell creation under specific, high-fat, processed-food conditions, emphasizing this was a model of a Western diet, not typical Mediterranean consumption.

"The oils that were found to be problematic were soybean oil sunflower oil safflower oil and peanut oil and by the way soybean oil is the number one oil that we eat here in the united states they stated it all of oil in the study but it really was these other oils that were used to mimic that 45 of fat in the standard american diet due to the high intake again of ultra processed foods and they also shared their concerns for high oleic canola and soybean oils"

JJ Virgin clarifies which specific oils were identified as problematic in the study, noting that while olive oil was mentioned, the issue stemmed from other high-oleic, ultra-processed seed oils common in the American diet. The speaker points out that soybean oil is the most consumed oil in the U.S. and that concerns were also raised about high-oleic canola and soybean oils.

"Here's the reality yes evoo is high in oleic acid but so are other common oils canola sunflower safflower oil are major sources of oleic acid especially giveaway when the label says high oleic these seed oils often show up in all these different processed foods and dressings and of course restaurant meals because they're cheap if it says high oleic on the label guess what it is it's high oleic like evoo is but without all the good stuff that evoo has because evoo has all these other things which i'll talk to you about in a bit"

JJ Virgin explains that while extra virgin olive oil (EVOO) contains oleic acid, so do many other common oils like canola, sunflower, and safflower, particularly those labeled "high oleic." The speaker emphasizes that these seed oils are often found in processed foods and restaurant meals due to their low cost, and crucially, they lack the beneficial compounds present in EVOO.

"The mediterranean diet includes evoo somewhere like two to four tablespoons a day in moderation and of course the mediterranean diet isn't just about olive oil it has whole and processed foods that are rich in fiber polyphenols omega 3s and a whole bunch of plant diversity and what it doesn't have are things like canola oil sunflower oil soybean oil and safflower oil"

JJ Virgin contrasts the moderate consumption of EVOO within the Mediterranean diet with the problematic oils. The speaker notes that the Mediterranean diet is a comprehensive eating pattern rich in fiber, polyphenols, and omega-3s, and importantly, it excludes oils like canola, sunflower, soybean, and safflower.

"Unlike other high oa oils extra virgin olive oil is unique it doesn't just deliver oleic acid it's also packed with some amazing polyphenols along with any oxins and vitamin e and altogether these compounds support heart health they calm inflammation and they protect your cells in fact olive oil is one of the most studied fats for cardiovascular health randomized clinical trials large cohort studies and meta analysis all support its role in lowering cardiovascular disease improving lipid profiles and reducing mortality"

JJ Virgin highlights the unique benefits of extra virgin olive oil beyond its oleic acid content, explaining that it is rich in polyphenols, antioxidants, and vitamin E. The speaker asserts that these compounds contribute to heart health, reduce inflammation, and protect cells, citing extensive research that supports EVOO's role in lowering cardiovascular disease risk.

"The actual danger isn't having more fat cells when you look at people's metabolic health it's not problematic when you have more fat cells it's problematic when your fat cells get too full that's actually the issue one of the issues with visceral adipose tissue and if you've been listening to anything on my channel you know i'm always railing on visceral adipose tissue and telling you i want you to do a really good waist measurement weekly a waist to hip and a waist to height because that's how we can monitor that you're losing that visceral adipose tissue that's that fat around your organs"

JJ Virgin presents a counterintuitive point about fat cells, stating that the danger is not necessarily having more fat cells but rather having fat cells that become overfilled. The speaker emphasizes that this overfilling is particularly problematic with visceral adipose tissue, the fat surrounding organs, and advises monitoring waist measurements to track its reduction.