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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 extravigion

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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: Susy Burrow and I'm Lea and Wae, And as two

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Speaker 1: of australias leading dietitians who specialize in evidence based nutrition,

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

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

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Speaker 1: in the supermarket. So to get us started today, Leam,

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Speaker 1: I 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 tritannis 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 extra virgin olive oil. But if I

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

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

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

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

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

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

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Speaker 1: 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 extra vergiinon olive oil. Mum was very healthy. She

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

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

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Speaker 2: a beautiful stir fright and her wok, she you know,

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

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Speaker 2: and she actually puts in She starts with her basif

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Speaker 2: she goes ginj car like onion. She throws some fresh

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Speaker 2: chili in there and some sesame oil is what she

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Speaker 2: generally uses in stir fries if she wants to add

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Speaker 2: a little bit of taste in flavor. But I think

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Speaker 2: generally she starts off with to sort of you know,

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Speaker 2: brown up the onion and the garlic and the ginger.

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Speaker 2: She uses the extra version olive oil, and then I

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Speaker 2: actually think she adds in I'll have to check with

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

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Speaker 2: in the other little bit of like soy sauce or

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Speaker 2: oyster sauce into a stir fry, So she uses more

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Speaker 2: the sesame oil as just a bit of flavor. And

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Speaker 2: also she's making like a nice quality, you know, chicken

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Speaker 2: and corn soup, which is one of her specialties. Susie.

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Speaker 2: She always just make that womal 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. You'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 you became a Tititian.

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Speaker 3: Absolutely all right.

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Speaker 1: Well there's three. We're gonna look at three different oils today. Now,

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Speaker 1: let's be honestly, and there's a billion. There's sunflower, there's saffour,

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Speaker 1: there's rice brand, there's conal, like, there's just so many

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Speaker 1: different ones. Like, it's no wonder consumers are confused. I'm

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Speaker 1: often confused. Who're not alone. But we've chosen three that

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Speaker 1: we thought would resonate with our listeners. So we're going

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Speaker 1: to look at the cobraum Australian extravasion olive oil. We're

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Speaker 1: going to look at coconut oil because of course there

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Speaker 1: is definitely a group of people who are using it frequently.

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Speaker 1: They're big fans of it. They talk about why it's

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Speaker 1: so good for our health. So we're going to look

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

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Speaker 1: canola oil because I think sometimes there's a real belief

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Speaker 1: that connola oil is particularly healthy. Now, we could have

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Speaker 1: chosen vegetable oil because that is generally a blended oil.

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Speaker 1: And has a heavy palm oil base, but we thought

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Speaker 1: instead we'd look at canola just because it's a one

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Speaker 1: that we often think is quite healthy, and we're going

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Speaker 1: to have a look at them in terms of how

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Speaker 1: they're produced and how they're made, and as such, what

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Speaker 1: is the impact on their antioxidant and polyphenol contents. We're

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Speaker 1: going to look at them in terms of vitamin E content,

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Speaker 1: because you can get quite a significant proportion of your

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Speaker 1: vitamin E from a really good quality oil. We're going

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Speaker 1: to compare them in terms of the fatty acids in them,

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Speaker 1: so the mix of saturated, mono ensaturated and poly unsaturated fats,

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Speaker 1: because any fat will be a blend of those different types,

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Speaker 1: and then we will refer to it in terms of

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Speaker 1: what's dominant. So, for example, extra virgin olive oil is

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Speaker 1: mostly mono ensaturated fat, but also contains some polls and saturates.

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Speaker 1: So it's the ratios that determine how healthy the oil

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Speaker 1: is and also if there's any trans fats in that

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Speaker 1: oil and how stable they are when heated. Now, the

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Speaker 1: Aann's actually going to help us because it's the table

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Speaker 1: we're looking at and the research around it's really small

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Speaker 1: and I have said before, my eyes are really not

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Speaker 1: so amazing on the computer. So she's going to help

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Speaker 1: us with the numbers. So Lean, do you want to

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

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Speaker 1: Why don't you do coconut oil first? And then we'll

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Speaker 1: work backwards and then go into canola and then extra

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Speaker 1: virgin olive oil. And I'll pipe in when I've got

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Speaker 1: something extremely useful 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 polyfenals.

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

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Speaker 2: alpha to COOFFERL content in virgin coconut oil, it's between

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

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

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Speaker 2: And then the breakdown of the fatty acid profile SUSI

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

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

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Speaker 2: seven percent mono unsaturated fat. So although we might not

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

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Speaker 2: the research are not good. They're not healthy from us.

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Speaker 2: There is a little bit of conflicting research when we

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Speaker 2: look at things like coconut oil and the saturated fat

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Speaker 2: in dairy that it's not bad for us as such,

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Speaker 2: but it's more what I would call a neutral fatsoos

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Speaker 2: it's not something that actually offers positive anti inflammatory benefits

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Speaker 2: like our unsaturated some of our unsaturated fats. I would

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Speaker 2: say it's more of a neutral fat. So I think

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Speaker 2: there's a lot of misconception online. A lot of you know,

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Speaker 2: quote unquote wellness experts toting coconut oil for you know,

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Speaker 2: doing everything, you know, basically saving the world put it

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Speaker 2: that way, but it's not actually positive for our house.

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Speaker 2: So I actually fail to see where a lot of

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Speaker 2: these quote unquote wellness experts are getting their research from.

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Speaker 2: Because the saturated fat that I see in virgin coconut oil,

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Speaker 2: it doesn't add positive nutrition to us. It gives us

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Speaker 2: some calories and some energy, but it doesn't have any

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Speaker 2: sort of you know, anti inflammatory effects, antioxidant effects. It's

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Speaker 2: really what I would just call a neutral type of

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Speaker 2: fat which sort of provides maybe a little bit of

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Speaker 2: quicker energy and calories, but that's pretty much it. So

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Speaker 2: the fatty acid profile for me isn't superior to another

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Speaker 2: type of oil. When 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 meat eaters, they're getting more

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

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

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

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Speaker 1: 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 that 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 alphatoicoprol 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 vitamin 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 artami 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 polyphenol 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 processingly in, it does tend to have a bit

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Speaker 1: of trans fat that seeps in, and I guess if

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

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

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Speaker 1: I would say nutritionally better than yes, coconut oil, but

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Speaker 1: still not offering the large range of health benefits that

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Speaker 1: come from an oil with a really high antioxidant content,

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Speaker 1: basically because it's really processed, and that's a bit like margarine.

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Speaker 1: You know, adding good stuff back in doesn't make it

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Speaker 1: healthy because it's really processed, and indeed canola oil is

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Speaker 1: if I was summarizing, it's still heavily processed.

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Speaker 2: And even if you look at the stability of the

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Speaker 2: oil when heated susy, So canola oil isn't stable, I

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Speaker 2: think because it is so highly refined. So when you

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Speaker 2: look at the research, canola oil is much less heat

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Speaker 2: stable than extraversion olive oil. It's actually been known canol

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Speaker 2: oil to produce two point six y five times more

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Speaker 2: polar compounds when heated to a high temperature than something

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Speaker 2: like extraversion olive oil. So in terms of stability with oils,

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Speaker 2: canola oil isn't something we want to be cooking with

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Speaker 2: at high temperatures or on a wock or the guilla

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Speaker 2: or anything like that, because it really isn't it really

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Speaker 2: 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 safflour. 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 a 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, I might use

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Speaker 2: a little bit of coconut oil. But it's you know,

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Speaker 2: maybe five percent of the time that I would use

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Speaker 2: that type of oil compared to ninety five percent of

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Speaker 2: the time where i'd use something like extra virgin olive oil.

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Speaker 2: So of course it's okay to use these types of

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Speaker 2: oils for the flavor or all that sort of thing,

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Speaker 2: but it's not something we want to be doing on

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Speaker 2: a regular basis, like adding it in as part of

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Speaker 2: our salad dressings every day, or the oil we regularly

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Speaker 2: cook with when we cook our protein or we cook

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Speaker 2: our veggies in the pan. We definitely want the top

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

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Speaker 1: And indeed that's what we're talking about. It's those go

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

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Speaker 1: baseline oil going through the entire Famili's diet for these reasons,

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Speaker 1: which brings us to our final look, which is specifically

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Speaker 1: not just olive oil, but extra virgin olive oil. And again,

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Speaker 1: if you're interested in the difference, you can listen to

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Speaker 1: our previous podcast which is all about oils, and that

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Speaker 1: really summarizes the difference between olive oil and then extra

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Speaker 1: virgin olive oil. But the reason that we as dieticians

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Speaker 1: particularly like it is it's the highest grade of oil. Basically,

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Speaker 1: it's produced a time of harvest, which means that the

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Speaker 1: entire olive is used and it retains all of those

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Speaker 1: amazing antioxidant contents, so you can't even compare in these

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Speaker 1: three the amount of antioxidants in canola and cocone oil

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

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

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Speaker 1: through the roof in terms of polyphen or 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. Tree to Popular Opinion Lyanne. 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. And when we look at our

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Speaker 2: comparison chart SUSI, the poly fe our content of extraversion

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Speaker 2: olive oil is eighty to one thousan two hundred parts

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Speaker 2: per million compared with our canola and our virgin coconut

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Speaker 2: oil was less than ten parts per million. So we're

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Speaker 2: getting eight times plus higher amounts of polyphenols and antioxidants

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Speaker 2: in this oil. And that's where all of the protective

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Speaker 2: benefits come from and all of the wonderful health benefits

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Speaker 2: associated with top 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 for 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: 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 3: The Best Pa