Chasing Life: Which Cooking Oils Should You Be Using?
Host: Dr. Sanjay Gupta
Release Date: March 25, 2025
Podcast: Chasing Life by CNN
Introduction
In this episode of Chasing Life, Dr. Sanjay Gupta addresses pressing health questions from listeners, focusing on the impact of different cooking oils on cholesterol levels and the commonly held belief about daily water intake. Through expert insights and evidence-based discussions, Dr. Gupta provides listeners with actionable information to make informed health decisions.
Understanding Cooking Oils and Cholesterol
Listener Question:
Will from Passaic, New Jersey asks which cooking oils are the worst for your cholesterol and which ones help lower your bad cholesterol.
[00:17]
Dr. Gupta's Response:
Dr. Gupta delves into the debate between seed oils and animal fats, emphasizing the distinction between saturated and unsaturated fats. He explains that saturated fats are prevalent in tropical oils like coconut and palm oil, as well as in animal products such as butter and beef tallow. Historically, saturated fats were commonly used until research in the mid-20th century linked them to elevated cholesterol levels and heart disease, prompting a shift towards plant-based and seed oils.
Key Points:
- Seed Oils vs. Saturated Fats: Seed oils (e.g., canola, avocado, olive, sesame, soybean, peanut) are generally lower in saturated fats compared to animal fats and tropical oils.
- Health Implications: Excessive consumption of saturated fats is associated with increased LDL (bad) cholesterol, which can lead to heart disease. In contrast, replacing saturated fats with unsaturated fats may reduce heart disease risk.
Notable Quote:
"Consuming too many saturated fats does increase the risk of heart disease... replacing those saturated fats with unsaturated fats is going to be better for your heart."
– Dr. Sanjay Gupta [00:30]
Dr. Gupta cites a large-scale study tracking around 220,000 individuals over 30 years, revealing a 15% decrease in overall mortality when unsaturated fats replaced saturated fats. Conversely, there was a 16% increase in mortality linked to higher saturated fat consumption.
The Coconut Oil Conundrum
Listener Follow-Up:
Kira, one of the producers, inquires about the health implications of using coconut oil.
[02:23]
Dr. Gupta's Insights:
While coconut oil has gained popularity as a "healthy" alternative, Dr. Gupta advises moderation due to its high saturated fat and calorie content. He acknowledges potential benefits, such as raising HDL (good) cholesterol, attributed to its lauric acid and medium-chain triglycerides (MCTs). However, he cautions that these benefits must be weighed against the risks associated with high saturated fat intake.
Key Points:
- Nutritional Content: Coconut oil is rich in lauric acid and MCTs, which can be beneficial in moderating cholesterol levels.
- Usage Recommendation: Due to its high calorie and saturated fat content, coconut oil should be used sparingly and not as a primary cooking oil.
Notable Quote:
"When you have a lot of calories and a lot of saturated fat, you have to think about using the coconut oil sparingly."
– Dr. Sanjay Gupta [02:39]
Debunking the "Eight Glasses a Day" Water Myth
Listener Question:
Jennifer, another producer, questions the validity of the "eight glasses of water a day" guideline.
[04:44]
Dr. Gupta's Explanation:
Dr. Gupta clarifies that while the "eight glasses a day" rule isn't a myth, it serves as a general guideline rather than a strict requirement. Individual hydration needs vary based on factors like body size, activity level, climate, and overall health. He outlines that women typically require 8-10 cups (64-80 ounces) of water daily, while men may need 10-12 cups. Importantly, hydration isn't solely dependent on water intake; beverages like coffee, tea, and flavored waters contribute to daily hydration, whereas sugary drinks do not.
Key Points:
- Personalized Hydration Needs: Factors such as climate, physical activity, and health status influence individual water requirements.
- Sources of Hydration: Diverse beverages and water-rich foods (e.g., watermelons, cucumbers, oranges) contribute to overall hydration.
- Hydration Benefits: Proper hydration supports bodily functions, including blood pressure regulation, kidney function, joint health, and cognitive performance.
Notable Quotes:
"It's not necessarily a myth, but many of these guidances and recommendations are not set in stone either."
– Dr. Sanjay Gupta [04:59]
"Just being 2% dehydrated may affect how you perform in those areas."
– Dr. Sanjay Gupta [05:15]
Hydration Tips Provided by Dr. Gupta:
- Start Your Day with Water: Keep a glass next to your bed to hydrate first thing in the morning.
- Habit Stacking: Associate drinking water with regular activities, such as waiting for coffee or walking the dog.
- Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content into your diet.
- Use a Large Water Bottle: Track intake by filling a large bottle and sipping throughout the day.
- Listen to Your Body: Recognize signs of dehydration like thirst, fatigue, and headaches, and respond promptly.
Conclusion
In this episode, Dr. Sanjay Gupta offers valuable insights into making healthier choices regarding cooking oils and hydration. By understanding the differences between saturated and unsaturated fats, consumers can make informed decisions to support heart health. Additionally, personalized hydration strategies can enhance overall well-being and cognitive function. Dr. Gupta's evidence-based approach empowers listeners to Chase Life with informed health practices.
Contact and Further Information:
Listeners are encouraged to submit their health questions via voice memos, email (asksanjaynn.com), or phone (470-396-0832) for future episodes. The Chasing Life podcast is supported by a dedicated production team and is part of CNN Audio's offerings.