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Speaker 1: Hey, everybody, welcome to another edition of Wisdom Wednesdays. Today

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Speaker 1: we are going to talk about diet and a particular

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Speaker 1: constituent of the Mediterranean diet that has come out in

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Speaker 1: new research that for me, shows that this is the

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Speaker 1: only cooking oil that you should be using, other than

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Speaker 1: in certain circumstances, which I will get to in a

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Speaker 1: little bit. And so what they did here is they

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Speaker 1: did a study with nearly sixty thousand women who participated

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Speaker 1: in something called the Nurses' Health Study. This is a

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Speaker 1: massive study has been going on in the United States

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Speaker 1: and it's an ongoing one. And this data they looked

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Speaker 1: at people from the year nineteen ninety to twenty eighteen.

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Speaker 1: They had sixty thousand women and thirty two thousand men,

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Speaker 1: so I'm pretty close to one hundred thousand.

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Speaker 2: And these guys were in the member in the Health

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Speaker 2: Professionals follow Up Study during the same time period. And

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Speaker 2: so these studies have been ongoing looking for a whole

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Speaker 2: different range of outcomes around health behaviors and particularly impact

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Speaker 2: on longevity. And what they did was they assessed the

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Speaker 2: diet of the participants and their AVERYGGE was fifty six

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Speaker 2: at the start of the study, and they got their

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Speaker 2: diet assessed every four years via a questionnaer. Now, again

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Speaker 2: this is a big limitation of the study because sampling

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Speaker 2: people's diet every four years is an issue. But notwithstanding

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Speaker 2: and some of these limitations, they looked at them ya

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Speaker 2: a questioner and then they assessed them in terms of

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Speaker 2: their healthy eating and then followed them up for twenty

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Speaker 2: eight years, and they found it regardless of the diet quality,

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Speaker 2: and eating more than half a tablespoon of olive oil

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Speaker 2: a day was associated with a twenty eight percent lower

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Speaker 2: risk of dyeing with dementia compared with participants who never

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Speaker 2: are rarely consumed olive oil. Now, this study is interesting

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Speaker 2: because there's been lots of studies looking at the Mediterranean

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Speaker 2: diet and absolutely slammed dunk is the most evidence bist

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Speaker 2: diet for healthy outcomes, books for heart health and for

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Speaker 2: brillant health and for longevity the Mediterranean diet. But people

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Speaker 2: have debated for long periods of time. You know, what

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Speaker 2: is it that's in the Mediterranean diet. Is it the fish,

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Speaker 2: Is it the fruit and vegetables? Is it the olive oil?

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Speaker 2: You know, what is the major component that is doing

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Speaker 2: all of the benefits and the reason that I like

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Speaker 2: this study was that some people had a crappy diet.

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Speaker 2: Some people were following a diet that was pretty close

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Speaker 2: to the Mediterranean one, but it was regardless of their

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Speaker 2: diet quality, they really were able to single out more

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Speaker 2: than half a table spin, which is not a lot,

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Speaker 2: but more than half a table spin of olive oil

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Speaker 2: per day at twenty eight percent lower risk of dyeing

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Speaker 2: from dementia compared with those who didn't have olive oil

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Speaker 2: at all, are very rarely consumed it, and they found

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Speaker 2: that replacing a daily teaspoon of mayonnaise or margarine with

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Speaker 2: the same amount of olive oil was correlated with an

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Speaker 2: eight to fourteen percent lower risk of dementia related death.

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Speaker 2: So it to be clear, it's not just cooking with

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Speaker 2: it that's important, but using it on bread instead of margarine.

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Speaker 2: Are particularly using it on salads. Our go to dressing

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Speaker 2: in this house tends to be extra virgin olive oil

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Speaker 2: and both samic vinegar because both samic vinegar is really

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Speaker 2: good for your gut microbiome, and then when you can

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Speaker 2: buy it with extra virgin olive oil, then you get

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Speaker 2: absolutely the best salad dressing by a country mile. So

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Speaker 2: what is it about olive oil that consistently comes up

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Speaker 2: as protective, especially for the brain. Well, we know that

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Speaker 2: olive oil, and particularly extra virgin olive oil, is very

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Speaker 2: very high in antioxidants. But it's not just the antioxidants.

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Speaker 2: It has a huge amount of polyphenols in it. And

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Speaker 2: we know that especially extra virgin olive oil, even when

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Speaker 2: you cook with it at temperatures up to two and

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Speaker 2: twenty degrees centigret and the polyphenol content still stays high,

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Speaker 2: which you do not see in other oils, particularly vegetable

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Speaker 2: oils or seed oils that people often refer to the mass.

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Speaker 2: And the other thing that we know is that particularly

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Speaker 2: if it's if it's sorry, if it's extra virgin olive oil,

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Speaker 2: that those polyphenols stay steable for a longer period of time.

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Speaker 2: One of the other benefits is that olive oil and

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Speaker 2: extra virgin is a mono unsaturated fat. And we know

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Speaker 2: that monoon saturated fats are very good for the heart

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Speaker 2: and the brain and probably second to just amiga three

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Speaker 2: fatty acids in terms of their benefits for the heart

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Speaker 2: and the brain. So a monoon saturated fat is an

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Speaker 2: Amiga nine. A lot of people have vegetable oils or

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Speaker 2: seed oils and they are Amiga sixes. And we know

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Speaker 2: now that the balance of Amiga six to Amiga three

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Speaker 2: ratio was really really critical, that many many people are

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Speaker 2: consuming way too much Amiga six. Is we need some

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Speaker 2: Amiga six, but when we have too much, it becomes

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Speaker 2: pro inflammatory. But we know that Amega nines, you can

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Speaker 2: have a lot of those things, and particularly an extra

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Speaker 2: virgin olive oil, because there are a number of different

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Speaker 2: compounds that are in that olive oil, a whole host

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Speaker 2: of polyphenols and flavonoids as well as antioxidants that are

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Speaker 2: really beneficial for both the heart and the brain. So

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Speaker 2: for me, the only oil that you should use in

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Speaker 2: cooking is extra virgin olive oil. That's the one that

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Speaker 2: we use. Unless and I said earlier on there was

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Speaker 2: a caveat unless you need to do very high temperature

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Speaker 2: cooking if it's about about two hundred to two hundred

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Speaker 2: and twenty degrees, then you need a stable fat under heat.

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Speaker 2: And I would not certainly not be looking at some

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Speaker 2: of the vegetable oils or seed oils. They're targeted as

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Speaker 2: being stable at high temperatures, but we know whenever they're heated,

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Speaker 2: yes they're stable. That means they don't turn into a transfat,

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Speaker 2: but under heat they give off toxic aldehydes. And this

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Speaker 2: has been shown over and over again. These are carcinogenic compounds.

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Speaker 2: You do not get that in olive oil or extravergion,

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Speaker 2: particularly extra virgin olive oil. And we know that light

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Speaker 2: olive oil you can cook it even higher temperature. But

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Speaker 2: if you want to be cooking something at a really

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Speaker 2: high temperature, so it's as a steak or something like that,

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Speaker 2: if you do eat meat, and then you need a

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Speaker 2: stable fat at high heat, and that is a saturated fat,

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Speaker 2: saturated because it's been saturated with carbon bonds, which makes

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Speaker 2: it more stable underheat. So that's when you need to

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Speaker 2: be looking at something like coconut oil, or if you're

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Speaker 2: okay with animal products, large gay or dripping other sort

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Speaker 2: of things that you should be using at those very

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Speaker 2: high heats. But if it's not at a very high heat,

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Speaker 2: if you're just sorting or frying, as I said, up

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Speaker 2: to two hundred two hundred and twenty degrees, extravergin olive

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Speaker 2: oil is your go to oil and your heart and

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Speaker 2: your brain. Well, thank you very much for it. So

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Speaker 2: that's it for this week. Catch you next time, folks,