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Dear Mark: Olive Oil Followup
For today’s edition of Dear Mark, I’m answering questions from last week’s olive oil post. First, is there a way to identify real olive oil and distinguish it from fraudulent olive oil? Second, should EVOO be used when grilling food? Third, how can we know if our canned seafood is packed in real, actual olive oil and not some industrial seed swill? Fourth, is algae oil worth eating? And fifth, what about just eating whole olives? Finally, why not just eat beef fat, which is also relatively high in MUFA?
Let’s go:
I’ve read that some “olive oil” has canola or other oils mixed in, fraudulently. Is that still an issue, and is there any way to be sure (reliable brands or sources) that what you are buying is pure and authentic?
It’s still an issue.
It all started after a raid by Italian police discovered that many olive oil producers were adding chlorophyll to sunflower and soybean oil and passing it off as EVOO. Later, UC Davis conducted a study on popular brands of imported EVOO, finding that about 70% were adulterated with seed oils. Other studies have found similar results.
Find a brand you trust. Research a maker, whether it’s a local market or a specialty brand you find at the store.
There’s this master list of olive oils certified by the North American Olive Oil Association for quality and authenticity. Many are commonly available in grocery stores.
I like it drizzled over cottage cheese for lunch or brunch, topped with cracked pepper, yum!
Finally someone agrees! This is indeed the best way to consume cottage cheese, for those who don’t know. Use at least a teaspoon of pepper, as much as you can handle.
I typically use an EVOO spray on meats before searing on the grill. Could this be harmful with the flame on high?
I wouldn’t recommend EVOO for high heat or direct flame. Personally, I use an oil made for high heat cooking in that kind of situation.
Mark,
How can one be assured that they’re packed in genuine EVOO? Is there some source/website that lists those that have been tested and verified? Call me a skeptic. If I’m Crown Prince, King Oscar, Starkist, or whoever, I’m buying massive quantities of olive oil for my fish packing operation. And the cheaper price gets my business. I’m not sending samples off to a lab to test if it’s authentic EVOO.
Good question. I can’t attest to any particular brand. It’s possible some adulterated oil could slip in, and I was unable to find any mention of it in the online literature.
If you’re concerned, drain the oil. Even if a half gram of omega-6 PUFA were to slip by, the actual fish in the can is rich enough in omega-3s that I wouldn’t worry.
For what it’s worth, I doubt something like Wild Planet sardines (what I generally buy) uses fake olive oil. Unless I’m including it specifically for a recipe, I usually pour the oil into a bowl for my dog to eat, since it’s good for her, too. (You can imagine how much she enjoys it….) Her fur shows the benefit as well.
Terrific info, thank you!
Can you do the same breakdown and analysis of algae oil? Please. I’m using ‘thrive’ brand. Thanks!
Algae oil is a good source of long chain omega-3s and has been shown to improve omega-3:omega-6 ratio in people and animals, a strong indication it “works.” Algae represents the “source” of DHA for most of the seafood we eat, in fact. Great way for vegans and vegetarians to get them.
Don’t use it for cooking. Omega-3 fats are very fragile in the presence of heat, unless protected by the
To what extent do you get the same benefits from just eating olives? I’m usually more inclined to do that… wondering if there’s any research on the health benefits?
Yep, olives are great. Love them. There isn’t really any research into olive consumption, and you’d have to get about two dozen olives to get a tablespoon worth of EVOO, but they’re bound to be good for you. Just account for the sodium intake.
Every time I see these claims about EVVO, I think:
1. EVOO is rich in MUFAs; so is BEEF FAT.
2. BEEF FAT is rich in SFAs; so is EVOO.
3. EVOO is rich in polyphenols. Does polyphenols show some improvement in healthspan and longevity in humans in a prospective study?
4. EVOO is a liquid fat. There are some studies showing that liquid fats increases intestinal permeability.
OBS.: yes, I´m doing carnivore.
1. Agreed. Beef fat is rich in MUFAs, just like EVOO.
2. Beef fat is rich in SFA, but it’s a particular type of SFA (stearic acid) that turns into MUFA in the body. EVOO isn’t really rich in SFA, though it’s rich in the MUFA that stearic acid becomes.
3. Plant phytonutrients actually do have consistent inverse associations with mortality in humans. More phytonutrients, longer lifespan. However, this isn’t measuring cause and effect. It’s very possible that people who eat more polyphenols also do other types of healthy behaviors, like exercise regularly and avoid smoking, that definitely improve longevity.
4. If anything, MUFAs (the primary fat in liquid EVOO) along with omega-3s are protective against intestinal permeability. And let’s not forget that less intestinal permeability isn’t necessarily a good thing. Increased intestinal permeability can be physiological, or it can be pathogenic.
I get the carnivore thing. I’m not against it. Beef fat is great, too. But the evidence in favor of EVOO is quite robust. Definitely robust enough for my taste.
Thanks for reading, writing, and asking, everyone. Take care and be sure to comment down below if you have any more questions!
References:
Kim Y, Je Y. Flavonoid intake and mortality from cardiovascular disease and all causes: A meta-analysis of prospective cohort studies. Clin Nutr ESPEN. 2017;20:68-77.
Cândido FG, Valente FX, Grze?kowiak ?M, Moreira APB, Rocha DMUP, Alfenas RCG. Impact of dietary fat on gut microbiota and low-grade systemic inflammation: mechanisms and clinical implications on obesity. Int J Food Sci Nutr. 2018;69(2):125-143.
The post Dear Mark: Olive Oil Followup appeared first on Mark's Daily Apple.
Rising temperatures? How to avoid heat-related illnesses and deaths
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In Boston, we believe warmer is better. Our cravings for warmth are formed in the cold, dark winter nights when the prospect of summer seems impossibly remote. But with temperatures reaching 100°F in July, our winter dreams are becoming a nightmare. And it’s not just Boston. More than half of all Americans endured unsafe heat conditions during July, which was the hottest July ever recorded in US history, according to the Washington Post. Europe fared no better; sweltering temperatures broke records in more than a dozen countries in June (this was the hottest June ever in Europe) and July. Not surprisingly, heat-related illnesses and deaths of people at greater risk from high temperatures rose, too.
What is heat-related illness?
Our ability to cool off has limits. When the heat is too strong, our bodies overheat. When that happens, we can get headaches and muscle cramps, and vomit. Severe overheating, when body temperature reaches 104 or higher, can lead to heatstroke that can damage kidneys, brains, and muscles.
Even for people who are healthy, heat can be dangerous and cause heat-related illness. Outdoor workers, athletes — especially football players and young athletes — and women who are pregnant should be especially careful when it’s hot outside.
Who is at greater risk from high temperatures?
Heat can be a risk for those who are healthy, but it’s particularly risky for people who have existing health problems. It can even be lethal. Decades of research show that people die during heat waves, and that these deaths are notoccurring among people who were going to die soon anyway.
We all know someone who is at greater risk from too much heat. The elderly, particularly those with heart failure, kidney disease, and chronic lung disease, and the homeless are at high risk when temperatures soar. Less well known are the others who need to be vigilant when extreme heat hits, including parents of children with asthma and people with diabetes. Anyone taking medicines, such as diuretics, that can affect their body’s ability to sweat or hold onto water may also be more vulnerable.
How can you keep yourself and others safe during heat waves?
More than half the people in the US may have received some form of warning during our most recent heat wave. But research on these mass alerts shows they may not be as effective as we’d like. Many cities, including Boston, take a more targeted approach by offering services to communities at risk. You can keep yourself and others safe by taking these steps:
- Think about whether your health, or the health of your neighbors or loved ones, is at risk from heat. If so, make sure everyone — including you — understands how to stay safe during heat waves.
- Sign up for heat alerts. Many city or town governments have a website where you can sign up to receive text messages to alert you of dangerous heat conditions. Free services, such as iAlert, also can send you alerts. Be aware, though, that the alert may go out at temperatures above what is known to be risky for health.
- Find out where the cooling centers are in your city. Take advantage of these centers and tell others who might be at risk about them. During heat waves, many cities offer free transportation to these centers. Many cities have websites that can help you find the cooling center nearest you.
- Drink plenty of water during heat waves. Avoid too much caffeine and alcohol, which can promote dehydration.
What other steps can you take?
It’s right to focus our immediate actions on protecting people most at risk. But we also need to consider recent heat waves a sign of things to come. We know climate change has already led to more severe heat waves around the United States. Curbing carbon pollution by taking these actions and others can help prevent more frequent and dangerous heat waves.
We can make our cities greener. The difference in temperature between the hottest and coolest parts of cities can be 20°F or more, because of how much the urban landscape absorbs heat. Planting trees and other plants can make a big difference to reducing heat in cities. Green space doesn’t just keep us cool, it also keeps us healthy. Trees remove air pollutants that can further harm people who are at risk from heat. Vegetation prevents water runoff. In Boston, runoff from heavy rains this April led to pollution levels in the Charles River that forced cancellation of all summer swimming events. Climate change has increased heavy downpours in New England and around the country. Trees can help make our city more resilient to climate change.
We can work to reduce traffic congestion. This is a growing problem in cities all over the country. Use public transit whenever possible. Carpool. If you buy a car, remember that greater fuel efficiency reduces carbon pollution and other pollutants that damage lungs, hearts, and brains — and lowers monthly costs. Improvements to make public transit accessible, affordable, and reliable help everyone. Find out what’s going on in your community about transit, bike lanes, and pedestrian ways. Advocate by speaking out at community meetings and voting for improvements through local and state referendums.
We can conserve energy at home. If you are redoing your roof, consider getting a green roof, or at least choose light-colored roofing material. Many cities and states offer free home energy audits, plus incentives to improve a home’s insulation and replace old appliances with newer, more energy-efficient models.
The post Rising temperatures? How to avoid heat-related illnesses and deaths appeared first on Harvard Health Blog.
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