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Language: en
I know you're a big fan of olive oil I
want to talk about olive oil and why
it's so beneficial but before we get to
Olive
Oil in the spirit of the kind of foods
that we should think about limiting when
we are in our Supermarket or our grocery
store and we're looking around to
purchase oils to cook food in to
sprinkle on food to pour on our salads
what kind of oils should we try and
avoid and then what sort of oil should
we try and buy
instead you know so this like the debate
about artificial sweeteners um is a
loaded topic and so I I want to just
start you know this component of our
conversation by saying the jury is still
very much
deliberating what oils are harmful to
you and and are most harmful to you U
but I think that it's less controversial
what uh oils are better for you and good
for you I want to you know for your
listeners I want to kind of give people
some real practical things and not just
kind of dive into the science of
petroleum products which is what o oils
are let's talk about this rule number
one regardless of what oil you actually
have what I would say is don't have too
much of it because oils are fats and
fats can be healthier but there really
isn't such a thing as a healthy fat that
you should like drink lots of it every
single day okay so the point is that
there are healthier oils but you should
we should all limit the amount of oil
that we actually intake into our body
all right number one number two is that
and this is actually broadly speaking is
don't reuse your
oil okay most oils that are reused when
we heat them to cook whether we're
actually you know uh I mean again deep
frying is generally something that's not
very healthy the process of deep frying
actually changes the chemical the
natural chemicals that make up oil in
the oil itself and then paint it onto
the food stick it onto the food so we're
eating some of the change chemicals when
we actually eat deep Pride food now look
I mean I I've had I've had some awesome
fish and chips um when I visited England
before um and and again and again as we
talked about you know every now and then
if you're you spend most of your time
Shoring up your health defenses raising
your own bar you know having a rare
treat it's totally fine but when you fry
things in hot oil you're also changing
the chemical structure of things that
entire Browning golden Browning crisping
of food actually changes the chemical
structure of the food itself and in ways
that are potentially carcinogenic and so
just need to be careful about that the
third so so I think you know like
reusing oil here's the thing that's kind
of like a little risky you go to a
restaurant to eat you have no idea if
they're reusing your oil over and over
and over again you know um I mean think
about in uh Ian restaurants whether it's
an Indian restaurant or a Chinese
restaurant they've got these gigantic
Vats where they're frying tasty little
bits up um but they may be reusing that
oil for days so um uh reused oil not
good for you for sure and and the stuff
that's fried in oil can also change in
time so let's start now talking about
just like the the properties of oils
themselves this is where I think rather
than kind of walking into the quick sand
of trying to say is palm oil better than
corn oil is coconut oil dangerous for
you you know like we can weade into that
jungle with you know but I think you
need a machete to cut your way out of it
and so the best way to think about it to
to give Clarity is you know are there
any healthier oils to use and how to use
them and this is where I think olive oil
really stands out number one it's part
of a healthy pattern of eating that's
been revered for thousands of years and
that's in the Mediterranean traditional
mediteranian diet and the olives are
seasonal they're pressed the extra
virgin olive oil contains not just fat
poly monounsaturated fatty acids which
are better for your body and less
damaging for your cardiovascular health
but there's a lot of polyphenols that
come from the olive itself now a lot of
people don't understand this but when
you look at olive oil the reason we say
extra virgin olive oil
Evo you know that's what the that's what
supermarkets and what restaurants are
proud to use now is because it's not
just fat it contains the polyphenols
from the oil so if you if you were to
actually by the way this is a good
experiment to do for for your listeners
buy a little container of Olives from
your grocery store deep pitted make it
easy for yourself and literally you know
take it home and and take a a heavy
glass or take a a board like a like a
heavy cutting board and press those
olives yourself and you'll actually see
if you press hard enough you'll see some
oil come out of it now in a in an olive
oil factory I mean that that's that's so
you can actually appreciate where your
food comes from from where your olive
oil comes from now when you actually
press it you'll see that you've crushed
the olives and some of the bits from the
olives are actually in the olive oil the
reason that olive oil tastes so good
it's got that you know kind of um
peppery vegetal kind of quality to it um
it's got an Umami flavor it's not
because the fat is flavorful it's
because the bits of Olives that were
crushed in there are actually in there
flavoring it now those bits and the
stuff that comes from the meat of the
olives contain the polyphenols one of
which is hydroxy tyrosol hydroxy tyrosol
sounds like a very complicated chemical
name you don't your listeners don't need
to memorize it by any means but you
should know that that comes from the
olive
now olive oil will have some of it only
about 20% of the of it but if you
actually press that Olive 80% goes into
the olive water and and it's stuck in
the pulp and so one of the things that I
always say is that you know if you
really love
olive oil and you want to get the most
out of it um just eat the whole Olive
you know and you can actually cut up an
olive and you'll get a little bit of fat
you'll get all that flavor and you'll
get a lot more of the polyphenol now if
you're going to cook with ol olive oil I
I I always say go for extra virgin
because of that reason I would say don't
deep fry but but you can spr you can put
put some on uh to food you can actually
sauté with it not too much all the
studies show that about three
tablespoons of olive oil that's sort of
like what you probably that's around the
max of what you'd want a day so nobody's
drinking olive oil and then the other
thing that is if you want to choose
which olive oil because I get
overwhelmed when I walk into a store and
I see all these like a whole wall full
of olive oils right everybody's
marketing here's what I do again I pick
up the Olive and oil and I look at the
ingredients what do I look for I look
for monovarietal olive oil monovarietal
means it's made with just one kind of
Olive and I look for the one kind of
olive that that that oil is made from
from three different varieties of Olive
in Spain Spanish olive oil I look for
pikol p i c l pyol olives among the
highest in in polyphenols in the oil so
the olive oil will be loaded second um
Greek olive oil um the coroni olive
which is from the panesis it both both
of pyan Cori are very common olives so
that's a good news it's not very
expensive
highest amount of poly one of the top
three polyphenols and the third for
Italian olive oil I look for um uh oil
that's been pressed from a monover
varial called
morolo and that comes from Umbria and
there that's less common harder to find
a little pricier but I just gave you
Three Olives uh P Cori marolo uh that
are not most of them are not good eating
olives but they're great for olive oil
they're packed with polyphenols if you
get uh olive oil that is monovarietal
pressed only from each of those you can
be guaranteed that you're getting sort
of the top the sort of the COO tooo of
the polyphenols in the olive oil yeah I
love that I I actually in in my kitchen
as we speak now it's the piku olive it's
a Well I would have called it a single
origin but that's because I'm probably
used to picking coffee but as you were
describing that there was such a
wonderful energy in your voice and your
body language it it reminded me of like
a wine connoisseur talking about
the different varieties of wines or a or
a coffee coniss talking about that you
know I get the single origin bean from
this particular Farm but I guess it's
not that different is it it's about
going back to where does this come from
how was it processed what is actually in
my hand right now that I'm about to
buy yeah and and you know there is great
pride that we as humans have always had
and it's still within us to know
something about the food that is around
us I mean you know uh if you talk to a
farmer they are proud of what they have
if you talk to a villager they're really
proud of what their Community what grows
around their community and again I think
that you know something that maybe that
we're fighting against because I I want
to draw back the jargon that you raised
at the beginning that I think is helpful
to think about what are we what are we
really fighting against you know I think
we're we're fighting against our
distraction from ourselves getting to
know who we are and getting to know
slowing down so we can actually
understand our own pace we're getting
distracted by the uh by the by the pace
of what we're expected to do and so
we've got no time for ourselves right I
mean every every young working parent
certainly feels that way you know like
man I'm so busy I don't have time for
myself and yet when it comes to Food and
Health we all need to have that time for
ourselves and I think we should take
great pride in saying what it is that we
actually love yeah a lot of people talk
about the properties of vegetables of
course you promote all kinds of
vegetables which have different impacts
on the body but some of the time we're
told to sprinkle or pour some olive oil
onto the vegetables because it helps us
absorb nutrients from them what's your
perspective on that in view of what
you've just said about oil and you know
perhaps not over consuming it even
though it can be
healthy yeah well there's two let's
unpack that because there's two things
that you were describing
one is that in Plants let's take a
tomato as a great example uh there are
natural substances natural chemicals uh
like lopine lopine is a carotenoid it
helps to make the tomato red um it has
lots and lots of healthful properties
it's a powerful antioxidant I've studied
lycopene in a laboratory and it actually
can help starve cancers by cutting off
the blood supply um it can slow the
shortening of tiir to slow cellular
aging and it and it to protect our DNA
from even sunlight and UltraViolet
exposure lots of good things about it
now lopine actually is a uh uh naturally
occurs in a tomato on a vine in a
chemical form that our body doesn't
absorb that well so if you pick a tomato
off the vine and you cut it up and you
throw it into a salad it might taste
great just got some vitamin C in it it's
a great source of hydration and great
flavors okay especially if it's like a
homegrown heirloom type of
tomato but you're not going to get the
like you're not going to get as much
lopine you're probably only going to get
maybe 20% of the lopine that's in there
but you want it like for me I want to
get as much of the good stuff as I can
so here's what research has found if you
wanted to convert that chemical
structure of lycopene into a form that
you can obsorb better your body can
avidly absorb what you want to do is you
want to heat the Tomato like in a pan
and with the heat will change the
chemical structure from a form your body
doesn't absorb that well and into a form
that your body avidly absorbs loves to
absorb it now you go from 20% absorption
to 80% absorption you flipped the you
flipped it around completely upended
that equation completely now you're
really absorbing it now here's one
additional thing though how would you
heat a tomato in a pan you put heat it
in water or nothing no not really you
put a little bit of olive oil in it and
why is that and and it's because
lycopene is a substance that we call fat
soluble it's a lipid loves to dissolve
into fats so a little bit of olive oil
in tomatoes on a pan sauteed so it's
soft change the chemical structure
flavors are really great now and you
have that now when you uh eat that
tomato sauce sauteed in olive oil the
oil the olive oil with the lycopene is
carried into your body even more
efficiently than if it were cooked in
water and so again that's an ex that's
just one example of thousands of how
oils with fat soluble Foods by the way
if you didn't want to look at olive oil
here's another common snack in the
United States anyway is kind of tearing
a page book from Latin American Cuisine
you have these tortilla chips and then
you wind up actually having salsa and
guacamole the Salsa Salsa is often sort
of stewed down Tomatoes cooked down
Tomatoes served room temperature or
chilled and then the guacamole is just
avocado that's been smashed up now
avocado has a lot of healthy fats in it
it's it's it's a fat soluble veggie it's
actually quite nutritious remarkably uh
people eating avocado actually shrink
their waistline because actually it even
though you're eating fat it actually
makes you it burns down harmful fat it's
a whole other story that be had but if
you have guacamole avocado with tomatoes
you get more lopine and so that happens
to be kind of a popular snack uh in the
United
States yeah I love that so the right
combination of foods can actually help
absorb the nutrients I think black
pepper also can do that right with s and
nutrients well right so black pepper so
this is an interesting thing we most of
us have heard that turmeric which is a
kind of a a root um when you cut it open
it's this bright beautiful bright orange
a lovely color and and turmeric is also
a dried spice used in Southeast Asian
Cuisine uh including Indian Cuisine is
where I first became acquainted with it
it um not only makes food beautiful it
actually makes food delicious it's got a
quite a lovely taste to it it's a it's a
spice inside turmeric is kirkin kirkin
is one of those natural chemicals kind
of like lopine it's one of those mother
nature's Treasure Chest Mother Nature's
Pharmacy with an F not a ph and the the
the the the circumin has a lot of
properties anti-inflammatory it's
antioxidant it cuts off the blood supply
feeding cancers um it uh uh actually is
helpful for your stem cells as well it's
it really activates almost all of your
body's Health defenses and it's good for
your gut microbiome so why not just you
know enjoy turmeric as a spice by itself
because it's so potent that our body
actually doesn't absorb everything that
it could in fact our body kind of it
kind of gets a lot of it gets flushed
out you know uh the tail end and so what
we want to do to improve our body's
extraction of the good um the good stuff
the the termic it turns out that if you
have fresh cracked black pepper all
right there's a substance in fresh
cracked black pepper called pierine
pepperine is one of Mother Nature's um
again you know these remarkable
chemicals that actually influences the
body and pierine helps the body hang on
to the curcumin so if you have fresh
cracked black pepper with your turmeric
uh you you're actually creating a one
punch that allows you to absorb more of
the curcumin