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This episode of The Foodcast is brought to you by the letter “O.” Have you heard the latest? Coconut Oil is not healthy and never was? What do we do now? Also, we take another deep dive into the world of herbs and spices. This time our victim is Oregano. Finally, in the next installment of “What in the Actual Fudge is…” we examine COQ10 a mysterious supplement that’s gaining in popularity but nobody knows why. And of course, there are the usual references to bad television, movies and music.
01:00 Coconut Oil
- “Coconut Oil” excerpt from Dietary Fats and Cardiovascular Disease – A Presidential Advisory From the American Heart Association
A recent survey reported that 72% of the American public rated coconut oil as a “healthy food” compared with 37% of nutritionists.94 This disconnect between lay and expert opinion can be attributed to the marketing of coconut oil in the popular press. The fatty acid profile of coconut oil is 82% saturated, about half lauric acid, and the rest myristic, palmitic, stearic, and short-chain fatty acids (Table). Lauric acid replacing carbohydrates increases LDL cholesterol but by about half as much as myristic and palmitic acids (Figure 5, right). Lauric acid increases HDL cholesterol about as much as myristic but more than palmitic acid. The net effect of increasing lauric acid and decreasing carbohydrates is a slight reduction in the ratio of LDL cholesterol to HDL cholesterol. However, as discussed earlier in this report, changes in HDL cholesterol caused by diet or drug treatments can no longer be directly linked to changes in CVD, and therefore, the LDL cholesterol–raising effect should be considered on its own. Furthermore, with respect to CVD, the informative comparison is between coconut oil and vegetable oils high in monounsaturated and polyunsaturated fats. A carefully controlled experiment compared the effects of coconut oil, butter, and safflower oil supplying polyunsaturated linoleic acid.95 Both butter and coconut oil raised LDL cholesterol compared with safflower oil, butter more than coconut oil, as predicted by the meta-regression analysis of individual
dietary saturated fatty acids (Figure 5, right). Another carefully controlled experiment found that coconut oil significantly increased LDL cholesterol compared with olive oil.96 A recent systematic review found 7 controlled trials, including the 2 just mentioned, that compared
coconut oil with monounsaturated or polyunsaturated oils.97 Coconut oil raised LDL cholesterol in all 7 of these trials, significantly in 6 of them. The authors also noted that the 7 trials did not find a difference in raising LDL cholesterol between coconut oil and other oils high in saturated fat such as butter, beef fat, or palm oil. Clinical trials that compared direct effects on CVD of coconut oil and other dietary oils have not been reported. However, because coconut oil increases LDL cholesterol, a cause of CVD, and has no known offsetting favorable effects, we advise against the use of coconut oil.
- Typical sensational article from USA Today
- Foodcast Episode 0001 – Foodcast Words to Live By
- Dr. Axe’s 20 Coconut Oil Benefits & Side Effects
- Oregano Vinaigrette or Marinade
- Mix about a thumbnail size amount of Dijon mustard, honey and oregano with a pinch of garlic.
- Splash in about a third of a shot-glass of red wine vinegar.
- Mix it up.
- Slowly pour in and stir 2shot-glassess worth of olive oil.
- Add salt and peer to taste.
- Oregano and Tomatoes
- Slice some fresh tomatoes, real thick and put them on a sheet pan.
- Top them with a little salt and a generous sprinkle of oregano.
- Brush the tops with olive oil and put them in the oven at 300 F/150 c.
- Cook it for about 50 minutes.
- Sprinkle some parmesan on top if you please.
28:57 What in the Actual Fudge is CoQ10?
35:00 Wrap Up