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Speaker 1: Do you stand in the oil oile wondering which is

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Speaker 1: the best type of oil to cook with? Does coconut

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Speaker 1: oil really have a safe smoke point? Then extra virgin

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Speaker 1: olive oil or it's olive oil as good as extraversion

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Speaker 1: olive oil. Today on the Nutrition Couch we review three

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Speaker 1: popular types of oil and their health benefits. Hi, I'm

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Speaker 1: Susie Burrow and I'm Lean Wood, and as two of

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Speaker 1: Australia's leading dietitians who specialize in evidence based nutrition, we

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Speaker 1: bring you the Nutrition Couch Product Review, a weekly chat

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Speaker 1: on new products and old favorites you can find in

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Speaker 1: the supermarket. So to get us started todayly Am, I

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Speaker 1: wanted to know what your favorite type of oil is

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Speaker 1: because if I'm honest with you, I don't cook with

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Speaker 1: a huge amount of oil overall. I'm very lucky to

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Speaker 1: often have a range of extra virgin olive oil from

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Speaker 1: Cobbram and we've been very transparent that we do have

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Speaker 1: a relationship with them as a great Australian brand who

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Speaker 1: really supports dietitians in your TTRITIONNIS in general in Australia

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Speaker 1: to make sure they have access to loads of really

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Speaker 1: good quality Australia at extra virgin olive oil. But if

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Speaker 1: I have got a beautiful fresh oil, I'll more likely

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Speaker 1: use it to dress my salads. And I cook quite

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Speaker 1: a lot on baking paper if I'm cooking fish or

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Speaker 1: things like that, just also for ease. I don't like

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Speaker 1: to have a lot of miss but definitely if I'm

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Speaker 1: sort of sautaining something, I will absolutely just reach for

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Speaker 1: an extra virgin olive oil. But I know because your background,

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Speaker 1: and this is really important for our listeners, because of

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Speaker 1: course people from different cultural backgrounds may be using different

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Speaker 1: types of oil traditionally in their cultural cooking. Because of course,

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Speaker 1: your mum is Malaysian, so I'm interested what oils did

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Speaker 1: you grow up with at home? With your mum cooking.

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Speaker 2: Absolutely extraversion olive oil. Mum was very healthy. She was

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Speaker 2: like all over that, research all over the health properties

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Speaker 2: of that. But she also does when she's doing a

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Speaker 2: beautiful stir fright and her walk, she you know, gets

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Speaker 2: a walk on the high heat over the flames, and

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Speaker 2: she actually puts in She starts with her bass, she

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Speaker 2: goes ginji car like onion, throws some fresh chili in

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Speaker 2: there and some sesame oil is what she generally uses.

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Speaker 2: In stir fries if she wants to add a little

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Speaker 2: bit of taste in flavor. But I think generally she

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Speaker 2: starts off with to sort of you know, brown up

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Speaker 2: the onion and the garlic and the ginger. She uses

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Speaker 2: the extra version olive oil, and then I actually think

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Speaker 2: she adds in I'll have to check with Mum the

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Speaker 2: sesame oil towards the end when she adds in the

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Speaker 2: other little bit of like soy sauce or oyster sauce

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Speaker 2: into a stir fry, So she uses more the sesame

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Speaker 2: oil as just a bit of flavor. And also she's

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Speaker 2: making like a nice quality, you know, chicken and corn soup,

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Speaker 2: which is one of her specialties.

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Speaker 1: SUSI.

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Speaker 2: She always just make that woman sick. It was delicious.

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Speaker 2: She'll sort of put a few drops of sesame oil

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Speaker 2: at the end of it as she's serving it as

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Speaker 2: almost like a little sort of looks nice. She'll put

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Speaker 2: a few little sprigs of parsley on top with a

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Speaker 2: few little drops of sesame oil as well. It's more

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Speaker 2: of a flavor sort of thing, and that was how

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Speaker 2: she served it. But I think the base of when

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Speaker 2: she starts the meal was always, you know, that extra

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Speaker 2: version olive oil.

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Speaker 1: More interesting that you go to his way ahead of

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Speaker 1: her time now when he became a T Titian. Absolutely,

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Speaker 1: all right, well there's three. We're gonna look at three

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Speaker 1: different oils today. Now, let's be honestly, and there's a billion.

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Speaker 1: There's sunflower, there's saffour, there's rice brand, there's conal, like,

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Speaker 1: there's just so many different ones, Like, it's no wonder

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Speaker 1: consumers are confused. I'm often confused. You're not alone. But

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Speaker 1: we've chosen three that we thought would resonate with our listeners.

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Speaker 1: So we're going to look at the Cobram Australian extravasion

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Speaker 1: olive oil. We're going to look at coconut oil because

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Speaker 1: of course there is definitely a group of people who

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Speaker 1: are using it frequently. They're big fans of it. They

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Speaker 1: talk about why it's so good for our health. So

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Speaker 1: we're going to look at that one closely. And we're

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Speaker 1: going to also do canola oil because I think sometimes

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Speaker 1: there's a real belief that canola oil is particularly healthy. Now,

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Speaker 1: we could have chosen vegetable oil because that is generally

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Speaker 1: a blended oil and has a heavy palm oil base.

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Speaker 1: But we thought instead, we'd look at canola just because

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Speaker 1: it's a one that we often think is quite healthy,

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Speaker 1: and we're going to have a look at them in

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Speaker 1: terms of how they're produced and how they're made, and

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Speaker 1: as such, what is the impact on their antioxidant and

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Speaker 1: polyphenol contents. We're going to look at them in terms

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Speaker 1: of vitamin E content, because you can get quite a

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Speaker 1: significant proportion of your vitamin E from a really good

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Speaker 1: quality oil. We're going to compare them in terms of

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Speaker 1: the fatty acids in them, so the mix of saturated,

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Speaker 1: mono ensaturated and poly unsaturated fats, because any fat will

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Speaker 1: be a blend of those different types, and then we

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Speaker 1: will refer to it in terms of what's dominant. So,

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Speaker 1: for example, extra virgin olive oil is mostly monounsaturated fat,

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Speaker 1: but also contains some polls and saturates. So it's the

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Speaker 1: ratios that determine how healthy the oil is and also

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Speaker 1: if there's any trans fats in that oil and how

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Speaker 1: stable they are when heated. Now, the Aann's actually going

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Speaker 1: to help us because it's the table we're looking at,

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Speaker 1: and the research around it's really small, and I have

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Speaker 1: said before, my eyes are really not so amazing on

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Speaker 1: the computer. So she's going to help us with the numbers.

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Speaker 1: So Lean, do you want to what do you want

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Speaker 1: to start with? Why don't you start? Why don't you

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Speaker 1: do coconut oil first? And then we'll work backwards and

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Speaker 1: then go into canola and then extra virgin olive oil.

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Speaker 1: And I'll pipe in when I've got something extremely useful

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Speaker 1: to say.

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Speaker 2: All right, So our virgin coconut oil is what we're

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Speaker 2: looking at. First, production method of virgin coconut oil. It

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Speaker 2: is mechanically extracted and the oil is extracted from cofa

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Speaker 2: or milk of the coconut using a wet processing method

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Speaker 2: where a manual press is used to actually extract the

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Speaker 2: oil at the end. So when we look at the

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Speaker 2: polyfeenal content, it is less than ten parts per million,

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Speaker 2: so that's actually a very low sort of amount of polyfenols.

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Speaker 2: If we look at the vitamin E content or the

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Speaker 2: alpha TOKOFFERL content in virgin coconut oil, it's between zero

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Speaker 2: to seventeen milligrams per kilos. That's actially a very low

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Speaker 2: amount of our vitamin e in there as well. And

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Speaker 2: then the breakdown of the fatty acid profile, SUSI virgin

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Speaker 2: coconut oil is ninety one percent saturated fats, so it

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Speaker 2: is predominantly a saturated fat, two percent poly and seven

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Speaker 2: percent mono unsaturated fat. So although we might not you know,

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Speaker 2: consider you know, saturated fats, we know from the research

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Speaker 2: and they're not healthy from us. There is a little

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Speaker 2: bit of conflicting research when we look at things like

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Speaker 2: coconut oil and the saturated vat in dairy that it's

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Speaker 2: not bad for us as such, but it's more what

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Speaker 2: I would call a neutral fatsooz it's not something that

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Speaker 2: actually offers positive anti inflammatory benefits like our unsaturated some

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Speaker 2: of our unsaturated fats. I would say it's more of

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Speaker 2: a neutral fat. So I think there's a lot of

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Speaker 2: misconception online. A lot of you know, quote unquote wellness

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Speaker 2: experts toting coconut oil for you know, doing everything, you know,

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Speaker 2: basically saving the world put it that way. But it's

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Speaker 2: not actually positive for our house. So I actually fail

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Speaker 2: to see where a lot of these quote unquote wellness

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Speaker 2: experts are getting their research from. Because there saturated fat

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Speaker 2: that I see in virgin coconut oil. It doesn't add

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Speaker 2: positive nutrition to us. It gives us some calories and

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Speaker 2: some energy, but it doesn't have any sort of you know,

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Speaker 2: anti inflammatory effects, antioxidant effects. It's really what I would

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Speaker 2: just call a neutral type of fat which sort of

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Speaker 2: provides maybe a little bit of quicker energy and calories,

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Speaker 2: but that's pretty much it. So the fatty acid profile

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Speaker 2: for me isn't superior to another type of oil when

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Speaker 2: I look at virgin coconut oil.

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Speaker 1: No, and all I'm looking at as well when i'm

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Speaker 1: model diets is what I'm getting out of it, and

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Speaker 1: it's just adding saturated fat. Now, in modeling Australian's diet,

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Speaker 1: if they're having dairy and a meat eaters, they're getting

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Speaker 1: more than enough saturated fat from that, let alone the

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Speaker 1: effect of palm oil coming through in terms of processed foods,

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Speaker 1: So I can't use it. I don't need more saturated

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Speaker 1: fat than anyone's diet, you know, generally, I need far

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Speaker 1: less of that and much more of the long chain

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Speaker 1: polls and monolansaturates to get my ratios on track. And

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Speaker 1: if you haven't listened already to our last episode on oils,

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Speaker 1: that will give you some more background on how to

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Speaker 1: get those positive fatty acid ratios to help reduce inflammation

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Speaker 1: naturally in the body. So when we look at that

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Speaker 1: antioxidant content, there's literally none in there. It's just what

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Speaker 1: I call sort of sludge. You know, it's not really

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Speaker 1: giving anything. And that's why I've never used it scientifically.

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Speaker 1: It's nothing to do with whether I like it or

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Speaker 1: the taste or anything. It's more that, you know, nutritionally,

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Speaker 1: from a pure nutritional perspective, I can't do anything with

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Speaker 1: it when I'm modeling diets. So you can see they're that,

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Speaker 1: you know, literally none when it comes to polyphenal content,

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Speaker 1: and very minimal amounts of vitamin e if any. So

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Speaker 1: you know, if it's your choice of saturated fat, sure,

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Speaker 1: but most of us are getting it more than enough

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Speaker 1: from our meat and dairy and process food without needing

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Speaker 1: to add in another type by choice.

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Speaker 2: And I'll just make a note here where a lot

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Speaker 2: of maybe some of our listeners a sort of saying, well,

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Speaker 2: why is vitamin E important? So alphatoicofferral or what we

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Speaker 2: know is vitamin E is quite a well known antioxidant

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Speaker 2: which is really important for our body because vitamin E

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Speaker 2: acts as a basically sort of its scavengers the free

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Speaker 2: radicals out of our body. So when our bodies undergo

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Speaker 2: periods of stress, whether that's sort of environmental stress like

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Speaker 2: you know, perhaps smoking, or you know, excess sun exposure, pollutions,

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Speaker 2: or you know, just high levels of stress in our

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Speaker 2: day to day job, our bodies put out this what

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Speaker 2: we call these free radicals, and antioxidants help to damp

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Speaker 2: down or collect those free radicals and actually help to

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Speaker 2: reduce that, you know, the harmful stress that our body

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Speaker 2: is sort of producing or being exposed to. So that's

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Speaker 2: basically why what vitame is and why it's important, and

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Speaker 2: so when we're looking at different types of oils, it

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Speaker 2: is a really important part of the antioxidant profile to

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Speaker 2: actually have a little bit of vartami in the oils

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Speaker 2: as well.

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Speaker 1: One hundred percent, and that's one of the main dietary sources.

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Speaker 1: We'll get some from nuts and seeds. That as a

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Speaker 1: nutrition nutrient, I should say, getting it from our daily

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Speaker 1: choice of oil is a key way. So again that

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Speaker 1: can go missing if we're not choosing a great quality oil,

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Speaker 1: all right, then canola oil, because canola oil sort of

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Speaker 1: you know, when we went through an anti saturated fat

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Speaker 1: message through the nineties and everything was low fat canola

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Speaker 1: oil got a really big run, you know, it was

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Speaker 1: kind of deemed the healthiest oil, and we had a

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Speaker 1: whole lot of spreads come out that were canola oil based.

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Speaker 1: But when I'm looking how they make it leanne it's

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Speaker 1: pretty processed.

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Speaker 2: Yeah, absolutely, So if we start with the production measure

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Speaker 2: of canola oil SUSY, it is typically extracted through a

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Speaker 2: screw process, solvent extraction, or a combination of both methods,

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Speaker 2: and then of course it is refined, so we would

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Speaker 2: call conol oil a refined oil. So we look at

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Speaker 2: the polyphenol content again, it's less than ten parts per million,

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Speaker 2: so it's the same as same as virgin coconut oil.

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Speaker 2: It's a very very low low polyphenol content. The vitamin

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Speaker 2: E content of canola oil is higher. It's between one

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Speaker 2: hundred to three hundred and eighty milligrams per kilo, so

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Speaker 2: it actually does have a good amount of vitamin E

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Speaker 2: in there. But when you look at the fatty acid profile,

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Speaker 2: sixty two percent mono, twenty five percent poly and seven

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Speaker 2: percent saturated, so a lot less saturated fat and a

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Speaker 2: lot more unsaturated fat than when we compare it to

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Speaker 2: our virgin coconut oil. So probably a lot better profile

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Speaker 2: than when we compare it to coconut oil.

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Speaker 1: It does, and again very very low polyphenal content. It

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Speaker 1: does have slightly more vitamin E than compared to the

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Speaker 1: coconut oil when we look at the ratio, sixty two

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Speaker 1: percent mono unsaturated fat, so not dissimilar to extravegin olive oil,

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Speaker 1: which I think it's why it's tainted. Perhaps with that

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Speaker 1: idea that it is one of the healthier oils seven

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Speaker 1: percent saturated fat and twenty five percent polyunsaturated fat, so

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Speaker 1: the ratios aren't too bad on it, but because of

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Speaker 1: that processinglyan it does tend to have a bit of

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Speaker 1: trans fat that seeps in. And I guess if we

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Speaker 1: were summarizing white, it's definitely not our favorite. It's still refined,

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Speaker 1: it's still processed, so it's perhaps better than I would

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Speaker 1: say nutritionally better than yes, coconut oil, but still not

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Speaker 1: offering the large range of health benefits that come from

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Speaker 1: an oil with a really high antioxidant content, basically because

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Speaker 1: it's really processed. And that's a bit like margarine, you know,

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Speaker 1: adding good stuff back in doesn't make it healthy because

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Speaker 1: it's really processed. And indeed canola oil is if I

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Speaker 1: was summarizing, it's still heavily processed. And even if you.

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Speaker 2: Look at the stability of the oil when heated susy.

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Speaker 2: So canola oil isn't stable, I think because it is

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Speaker 2: so highly refined. So when you look at the research,

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Speaker 2: canola oil is much less heat stable than extraversion olive oil.

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Speaker 2: It's actually been known canol oil to produce two point

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Speaker 2: six y five times more polar compounds when heated to

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Speaker 2: a high temperature than something like extraversion olive oil. So

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Speaker 2: in terms of stability with oils, canol oil isn't something

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Speaker 2: we want to be cooking with at high temperatures or

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Speaker 2: on a wock or over the gorilla or anything like that,

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Speaker 2: because it really isn't it really isn't that heat stable.

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Speaker 1: No, it's good to know because I think for consumers,

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Speaker 1: I understand how people are so confused, like there's so

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Speaker 1: many different types. But I guess in my way of

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Speaker 1: trying to simplify it nutritionally, I just wipe it out

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Speaker 1: as vegetable oil. It's processed, so I just try and

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Speaker 1: simplify it. But certainly it does a little bit though

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Speaker 1: when we're starting to look at all the different types,

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Speaker 1: whether it's canola, whether it's sunflower, whether it's saflour. To me,

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Speaker 1: they're all kind of pretty similar in the sense they're

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Speaker 1: all pretty processed, and there's nothing really stand out with

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Speaker 1: them other than in the case of perhaps a specific

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Speaker 1: flavor you're looking for, whether it's peanut oil and cooking

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Speaker 1: or sesame, I'd be using that for the flavor at times,

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Speaker 1: as opposed to any of the health benefits. I sort

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Speaker 1: of brush them all off with nothing huge to offer,

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Speaker 1: and more that if it's a flavor you're looking for

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Speaker 1: rather than a health benefit.

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Speaker 2: That's the thing with coconut oil as well. It's not

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Speaker 2: like I've never used coconut oil before. If I was

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Speaker 2: making one of those raw desserts where it had to

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Speaker 2: set at room temperature, I might use a little bit

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Speaker 2: of coconut oil. If I was making a curry where

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Speaker 2: I wanted that sort of coconut taste, use a little

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Speaker 2: bit of coconut oil. But it's you know, maybe five

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Speaker 2: percent of the time that I would use that type

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Speaker 2: of oil compared to ninety five percent of the time

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Speaker 2: where I'd use something like extravergin olive oil. So of

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Speaker 2: course it's Okay to use these types of oils for

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Speaker 2: the flavor or all that sort of thing, but it's

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Speaker 2: not something we want to be doing on a regular basis,

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Speaker 2: like adding it in as part of our salad dressings

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Speaker 2: every day, or the oil we regularly cook with when

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Speaker 2: we cook our protein or we cook our veggies in

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Speaker 2: the pan. We definitely want the top quality oil when

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Speaker 2: we're using it on a regular basis.

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Speaker 1: And indeed that's what we're talking about it. So those

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Speaker 1: go to and why it's really important to have a

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Speaker 1: strong baseline oil going through the entire Famili's diet for

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Speaker 1: these reasons, which brings us to our final look, which

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Speaker 1: is specifically not just olive oil, but extra virgin olive oil.

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Speaker 1: And again, if you're interested in the difference, you can

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Speaker 1: listen to our previous podcast which is all about oils,

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Speaker 1: and that really summarizes the difference between olive oil and

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Speaker 1: then extra virgin olive oil. But the reason that we

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Speaker 1: as dieticians particularly like it is it's the highest grade

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Speaker 1: of oil. Basically, it's produced a time of harvest, which

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Speaker 1: means that the entire olive is used and it retains

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Speaker 1: all of those amazing antioxidant contents, so you can't even

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Speaker 1: compare in these three the amount of antioxidants in canola

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Speaker 1: and cocone oil because basically extravagin olive oil in particular Australian,

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Speaker 1: because we have such high standards of processing here, it's

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Speaker 1: just through the roof in terms of polyphenal content and

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Speaker 1: even vitamin E content, so two really important nutritional factors

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Speaker 1: which make it really good quality oil. Even though the

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Speaker 1: profile is similar to that of canola oil, if I'm

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Speaker 1: having a look, it can range fifty three to eighty

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Speaker 1: five percent mono and saturated fat, three to twenty three

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Speaker 1: percent pollys and seven to twenty saturates, but it's got

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Speaker 1: all those extra benefits of the vitamin E and the

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Speaker 1: antioxidants that canola does not have. And the only transfats

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Speaker 1: that are there are very very small amounts of naturally occurring,

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Speaker 1: so none are produce secondary to processing, which when it

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Speaker 1: comes to our health and potential negative health consequences, it's

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Speaker 1: only those process transfats that form as a result of

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Speaker 1: manufacturing we need to be really concerned about when it

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Speaker 1: comes to our health. Try to popular opinion lyan it

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Speaker 1: is very heat stable thanks to that protective effect of

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Speaker 1: that high antioxidant content. So you would have to be

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Speaker 1: cooking at industrial temperatures, which are impossible in a household

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Speaker 1: kitchen to ever have issues with a good quality Australian

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Speaker 1: extra virgin olive oil. It's just not a factor when

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Speaker 1: it comes to cooking. Nothing you would cook at home

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Speaker 1: would cause the oil to be damaged and have any

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Speaker 1: of those things that people talk about in terms of

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Speaker 1: you can't cook with extra virgin olive oil. So it's

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Speaker 1: a complete myth as long as you invest in the

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Speaker 1: good quality oil that you know has that very high

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Speaker 1: antioxidant content.

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Speaker 2: And when we talk about the high quality extraversion olive oil,

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Speaker 2: I think the reason that it's not refined is because

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Speaker 2: it's extracted mechanically straight from the fruit of the olive tree.

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Speaker 2: So there's no you know, refining or chemicals used to

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Speaker 2: do that. We literally take the olives of the tree

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Speaker 2: and press them and that's how we get that top

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Speaker 2: you know Australian extraversion olive oil, you know such as Cobra,

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Speaker 2: which is a wonderful brand, and that's why it is

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Speaker 2: so high in antioxidants. When we look at our comparison chart,

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Speaker 2: SUSI the poly female content of extraversion olive oil is

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Speaker 2: eighty to one thousand, two hundred parts per million compared

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Speaker 2: with our canola and our virgin coconut oil was less

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Speaker 2: than ten parts per million. So we're getting eight times

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Speaker 2: plus higher amounts of polyphenols and antioxidants in this oil,

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Speaker 2: and that's where all of the protective benefits come from

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Speaker 2: and all of the wonderful health benefits associated with top

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Speaker 2: quality extraversion olive oil. True.

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Speaker 1: True, And so we hope that that has made it

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Speaker 1: a little bit clearer when it comes to what we're

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Speaker 1: looking at the oils in general, because indeed, when you

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Speaker 1: go to the supermarket, it's really not that easy to

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Speaker 1: see the labels. But as a very brief summary, what

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Speaker 1: I would say is we group them according to what

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Speaker 1: they're offering positively into the diet. Coconut oil in this

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Speaker 1: instance doesn't have any of the antioxidants of the vitamin

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Speaker 1: E and heavily saturated vegetable oils across the board, and

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Speaker 1: things like canola oil, even though they may have a

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Speaker 1: more favorable fatty acid profile, again, they don't offer the

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Speaker 1: vitamin E and antioxidant content, and they are heavily processed,

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Speaker 1: so they can have some secondary transfats that come and

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Speaker 1: then if we're looking at olive oil, we want extra

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Speaker 1: virgin olive oil because that's indicative of time of harvest

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Speaker 1: and hence a higher antioxidant content which is highly protective

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Speaker 1: against the oil. And then you can get all the

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Speaker 1: marvelous health benefits that come with including a couple of

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Speaker 1: serves of extra virgin olive oil in your diet every

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Speaker 1: day for health promotion and natural anti inflammatory effect and

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Speaker 1: disease prevention long term. Absolutely so that brings us to

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Speaker 1: the end of the Nutrition Couch product review for another week.

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Speaker 1: If you haven't already, please subscribe to have us delivered

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Speaker 1: into your inbox every Wednesday morning when we look at

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Speaker 1: a range of products. We have our social sites running.

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Speaker 1: We love to hear from you. We would love your

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Speaker 1: feedback on this episode and anything that you're not clear

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Speaker 1: on or would like cover it in a future episode

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Speaker 1: about oils and fats in our diet, And we will

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Speaker 1: see you on Sunday morning for our regular weekly chat.

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Speaker 3: Thanks for listening, catch you guys in the next episode.

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Speaker 1: The Bystand