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cover of episode Which Cooking Oils Should You Be Using?

Which Cooking Oils Should You Be Using?

2025/3/25
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Chasing Life

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Sanjay Gupta
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Sanjay Gupta: 我在节目中讨论了烹调油和饮水量两个问题。关于烹调油,几十年来的研究表明,摄入过多的饱和脂肪会增加患心脏病的风险,而用不饱和脂肪代替饱和脂肪对心脏更有益。饱和脂肪主要存在于热带脂肪中,例如椰子油和棕榈油,以及黄油和牛油。这些油脂中的饱和脂肪含量很高,会升高胆固醇。上个世纪中叶,人们开始转向植物油,例如菜籽油、牛油果油、橄榄油、芝麻油、大豆油和花生油等,这些油的饱和脂肪含量通常较低。虽然植物油经过高度加工,可能具有促炎作用,并在降解或分解时释放其他化学物质,但总的来说,它们的饱和脂肪含量仍然低于饱和脂肪。一项针对约22万人的30年大型研究发现,用不饱和脂肪代替饱和脂肪可以使总死亡率降低约15%,而食用更多饱和脂肪则会使死亡率增加约16%。关于椰子油,虽然它可能有一些好处,例如提高HDL(好)胆固醇,但它含有大量的卡路里和饱和脂肪,因此应该适量使用。 关于每日饮水量,建议每天喝8杯水的说法并非绝对真理,它只是一个基于平均需求的粗略估计。女性每天大约需要8到10杯水(64到80盎司),男性大约需要10到12杯水(80到96盎司)。但实际饮水量还应考虑气候、活动水平、健康状况等因素。人体约60%由水组成,水对维持身体各个系统的正常运作至关重要,包括血压、肾功能、关节健康和大脑健康。即使只有2%的脱水也会影响认知能力。除了水,咖啡、茶、苏打水、气泡水和风味水等低卡路里饮料也可以补充水分,但应避免含糖饮料。重要的是,口渴时可能已经脱水了,因此需要提前做好补水工作,最好是一天多次少量饮水,而不是偶尔大量饮水。为了养成良好的饮水习惯,可以尝试在睡前床头放一杯水,在等待咖啡、遛狗或加热食物时喝水,以及多吃富含水分的水果和蔬菜,例如西瓜、黄瓜和橙子。如果难以追踪饮水量,可以使用大容量水瓶,并在一天中逐渐喝完。总之,要多注意自己的身体状况,如果感到口渴、疲劳或头痛,可能就是脱水的迹象,需要及时补水。

Deep Dive

Chapters
This chapter explores the impact of different cooking oils on cholesterol levels. It differentiates between saturated and unsaturated fats, highlighting the health risks associated with excessive saturated fat intake and the benefits of unsaturated fats. Coconut oil's unique properties and appropriate usage are also discussed.
  • Saturated fats (coconut, palm, butter) raise cholesterol and are linked to heart disease.
  • Seed oils (canola, avocado, olive) are lower in saturated fats but can be heavily processed.
  • Coconut oil is high in calories and saturated fat, despite potential benefits like raising HDL cholesterol; use sparingly.

Shownotes Transcript

Translations:
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Welcome to Paging Dr. Gupta. This is the podcast where I get to answer your health questions and they drive the conversation. Let's see what's on your mind today. Kira, one of our producers is here. Who do we have first?

Hey, Sanjay. So Will from Passaic, New Jersey asks, which cooking oils are the worst for your cholesterol and increase those levels? And which ones actually help lower your bad cholesterol? All right. This has been a topic that's been in the news quite a bit lately. Seed oils versus animal fats. A couple of things to keep in mind.

Saturated fats, and these are typically going to be made of the tropical fats such as coconut and palm tree, but also butter and beef tallow. Lots of saturated fats in there. Saturated fats was something that we used to cook with a lot up until the middle of the last century when it became clear that they were more likely to elevate your cholesterol and were associated with heart disease.

That is when we started to move more and more towards plant-based fats and seed oils. Those are things like canola oil and avocado oil and olive oil, but also sesame oil, soybean oil, peanut oil. You get the idea. Those are generally going to be lower in saturated fats.

Now, there's no question that seed oils are heavily processed. They can be pro-inflammatory. And sometimes when they degrade or decompose, they may give off other chemicals as well. And that's been sort of the concern about those. But again, keep in mind, they are typically much lower in saturated fat.

So, Will, what decades of research has shown us is that consuming too many saturated fats does increase the risk of heart disease. LDL cholesterol, often referred to as bad cholesterol, that can build up in the blood vessels as well. So replacing those saturated fats with unsaturated fats is going to be better for your heart.

In fact, there was this large study following around 220,000 people over 30 years that found about a 15% decrease in mortality overall if you substituted unsaturated fats instead of saturated fats. And actually an increase in about 16% when it comes to mortality when you were eating more of those saturated fats. Okay, wait, but what about coconut oil?

Because I feel like people are always calling it this, you know, healthy alternative. And I feel healthy when I'm using it. But if it's packed with saturated fat,

Should we not be cooking with it? Yeah, look, when it comes to coconut oil, Kira, keep this in mind. It's a lot of calories and it's a lot of saturated fat. It may have some potential benefits like actually raising your HDL. That's the good cholesterol. That's because of something known as its lauric acid content.

There's also a lot of what are known as MCTs, medium chain triglycerides in coconut oil, and that can be helpful as well. But, you know, when you have a lot of calories and a lot of saturated fat, you have to think about using the coconut oil sparingly. So it's not going to be necessarily the healthiest option when it comes to oils that are higher in unsaturated fats. Okay, now you've probably heard it a thousand times, drink eight glasses of water a day

But is that really the magic number or is that a myth? We'll get into it after the break. This podcast is supported by Wonderful Pistachios.

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And we're on to the next page. Kira, what's the question? Actually, Sanjay, one of our other producers, Jennifer, had a really great question and was wondering, how much water should we actually drink each day?

Is the eight glasses a day rule true? A myth? You know, what should we be aiming for? Yeah, it's amazing how many people ask this question on a regular basis. The eight glasses a day rule. It's not necessarily a myth, but many of these guidances and recommendations are not set in stone either. The number is sort of a rough estimate based on average needs. Some people need more, some people need less. Depends on your size, depends on what you've been doing that day.

But in general, women, about 8 to 10 cups a day, that's 64 to 80 ounces. Men, about 10 to 12 cups a day, 80 to 96 ounces. But again, factors like climate, your activity level, if you've been sick, your personal health, all those things play a role.

Now, the larger question probably is why does hydration matter so much? Think of it like this: about 60% of your body is made of water. It plays a role in keeping all of your body systems working well, everything from blood pressure to kidney function to joint health to your brain health as well. Just a 2% decrease in hydration can affect your cognitive abilities.

Think about that the next time you're going into an important meeting or taking a test. Just being 2% dehydrated may affect how well you perform in those areas.

Now, I do want to point out, when it comes to hydrating yourself, it's not just water that will contribute to that daily intake. Coffee, tea, sparkling water, seltzers, flavored waters, those are all really good low-calorie choices. Sugary drinks like regular sodas, energy drinks, sweetened waters, things like that, they don't have any nutritional value, so they should be avoided. Now, something to note, and I think this is really important, dehydration sneaks up on you.

And what that means is, by the time you're thirsty, you're probably already dehydrated. So you really need to stay ahead of it. It's better to sip throughout the day rather than occasionally gulp down some water. If you struggle with trying to get the recommended water intake, here are a couple of tips that I incorporate into my own life. Start your day with water. You've just been sleeping. You've probably gone without water for several hours. So keep a glass next to your bed so you can hydrate first thing.

Try to attach drinking a full glass of water to other key routines you do. That's called habit stacking. So drink a glass of water while you wait for your coffee, while you walk your dog, while you heat up your food. Also, don't forget to eat water-rich fruits and veggies like watermelons, cucumbers, and oranges. That helps as well.

And if you struggle to know exactly how much water you're drinking, try filling a large bottle, like a 32-ounce bottle in the morning, and then sip from that throughout the day. That helps you keep track. But really, keeping that water next to your bed, making sure it's the first thing you reach for in the morning, that goes a long way. And at the end of the day, listen to your body. If you're thirsty, if you feel fatigued, if you feel a headache coming on, it's probably a component of your body.

of dehydration, and that means it's time for a water break. Okay, that's all we got for today's episode. But if you have a health question on your mind, I want to hear it. Record a voice memo, email it to asksanjay at cnn.com, or give us a call 470-396-0832 and leave a message. Thanks for listening. I'll be back next Tuesday.

Chasing Life is a production of CNN Audio. Our podcast is produced by Aaron Mathewson, Jennifer Lai, Grace Walker, Lori Gallaretta, Jesse Remedios, Sophia Sanchez, and Kira Dering. Andrea Kane is our medical writer. Our senior producer is Dan Bloom. Amanda Seeley is our showrunner. Dan DeZula is our technical director. And the executive producer of CNN Audio is Steve Liktai.

With support from Jamis Andrest, John D'Onora, Haley Thomas, Alex Manasseri, Robert Mathers, Lainey Steinhardt, Nicole Pesereau, and Lisa Namarau. Special thanks to Ben Tinker and Nadia Kanang of CNN Health and Katie Hinman.