Before you entrust your health to what the Medical/Nutrition literatures "shows", you might want to consider that a large % is complete, made up bullshit.
If a Nobel prize winner would do this, then who wouldn't?
https://retractionwatch.com/2024/09/13/nobel-prize-winner-tallies-two-more-retractions-bringing-total-to-13/ relay.angor.io