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Roughly 16 years ago, I interviewed Dr Dan Ramdath, a professor of Biochemistry at The UWI, about the efficacy of olive oil, given its superstar status as a healthy food.
He is currently the director of research and a clinical research scientist (Human Nutrition) at the Guelph Research and Development Centre in Canada. I sought him out because of his work towards promoting healthy lifestyles in children and in reducing chronic diseases, such as diabetes and hypertension, still too prevalent in our Caribbean.
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from Pixabay.I’d like to revisit some of what we had spoken about, mainly because EVOO (extra virgin olive oil) is so expensive and because it is still being used improperly. Social media platforms are the biggest purveyors of the misconceptions, persuading people that extra virgin olive oil is the chic way to highfalutin health.
So what has made this fruit oil so beguiling that we are prepared to pay much more for it than any of the over 30 different types of available edible oils?
Even in these recessionary times, the appearance of several different brands and qualities in supermarkets, ranging in labels from “extra-virgin” to plain “olive oil”, suggests that despite its costliness, it is the signature ingredient of the modern kitchen.
Prof Ramdath had recalled olive oil being around in the old days when pharmacies stocked it as sweet oil, used for softening ear wax. A rather mundane Caribbean origin—but one that burgeoned as communications technology let us in on its prominence in the Mediterranean diet and its association with reduced risk for coronary heart disease.
But Mediterranean uses of the oil involve light drizzles on salads or brushing it onto fish, meat or vegetables just before serving, and rarely involves heating or frying, yet people don’t realise that cooking with the oil actually alters its effects significantly, and so blithely fry everything in it.
“When polyunsaturated fatty acids are heated, they absorb oxygen from the air, and the process of rancidity is initiated. As the oil is progressively exposed to more oxygen or is heated further, it takes up more oxygen and starts smelling rancid. In our bodies, antioxidants such as Vitamins C, E and carotene prevent our cells from going rancid.
“In oils, this process is called oxidation and can be prevented to some extent by the use of antioxidants.
“In addition, the structure of the fatty acids changes and these changes can have adverse effects on LDL and HDL and the risk for heart attack,” he said.
You can sprinkle practically any kind of oil onto your salads; it really is a matter of taste, and as with everything else, the difference in health benefits has more to do with how much you use. Olive oil might be different from other oils in some ways, but excess is always bad.
“The difference is due to the building blocks of dietary fats called fatty acids. Fatty acids can become rancid when exposed to air, and this depends on their chemical structure,” said Ramdath. “Those rich in saturated fats like coconut oil are resistant to rancidity. Olive oil is rich in monounsaturated fatty acids, which have been shown to lower LDL (high-risk cholesterol) with modest increases in HDL (protective cholesterol).
“Interestingly, avocado has a fat profile that is similar to olive oil. Other oils (sunflower, or canola, or soya or grapeseed) are predominantly rich in polyunsaturated fatty acids which promote favourable LDL but also reduce HDL; so like all types of oils it is important to use it sparingly.
(via the Daily Meal.)
“Grapeseed oil is very interesting because recent research has shown that it contains compounds that have beneficial effects on cell growth and antioxidant status. These compounds are similar to those that cause the colouring of most fruits and vegetables (called flavonoids) and have been shown to improve the ability of our body to handle sugar, which is very promising for persons with pre-diabetes or diabetes.
“Some flavonoids found in grapeseed also stimulate cellular metabolism and help to burn off excess calories, which prevent the onset of diabetes.”
Grapeseed oil has a high smoking point, so it can be used for high-temperature cooking, such as stir-fries and sautés. And it’s good for your skin too; it is recommended as an all-over skin moisturizer, said to reduce the visibility of stretch marks, and used as a lubricant for shaving.
However, it is also expensive.
Prof Ramdath contended that there really is no safe, healthy oil, “but rather it is the amount of oils and other fats you consume in your daily meals that is more important.”
Most health problems, like hypertension and diabetes, are associated with large waist circumferences—a result mainly of overeating. His advice?
Eat less, remove skin and fat from meats, and avoid fried foods; try them grilled, barbecued, baked (or air-fried), and watch out for mayonnaise.
“The bottom line,” he says, “is to stay away from fats and oils, minimise usage when necessary and use the money spent in buying expensive ‘healthy oils’ to buy more fruits and vegetables, and a good pair of running shoes.”
At another time, he had a recommendation based on research, which the Ministries of Health and Education could explore: replacing soft drinks in schools with water and fruit juices. When the programme was implemented (in Saskatchewan), they found the prevalence of obesity decreased dramatically.
It’s really not a difficult step to take.
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Vaneisa Baksh is a columnist with the Trinidad Express, an editor and a cricket historian. She is the author of a biography of Sir Frank Worrell.
I recommend CANOLA OIL for cost effective everyday cooking and olive oil for unheated uses like salad dressings etc
CANOLA OIL has been unfairly demonised on social media.
My patients are surprised when I show them the actual data from dozens of randomised trials including head to head comparisons with olive oil that shows improvement in lipid profile and insulin resistance.