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CNN
22-07-2025
- Health
- CNN
Is Frozen Produce Healthier Than Fresh? - Chasing Life with Dr. Sanjay Gupta - Podcast on CNN Podcasts
Dr. Sanjay Gupta 00:00:03 Welcome to Paging Dr. Gupta. As you know, this podcast is one of my favorite podcasts because the best health conversations that I've heard often start with simple, honest questions. And that's what we try and address here each week. Kyra's back with us. What do we have first? Kyra Dahring 00:00:23 So first up today, this listener has a question sparked by a recent Chasing Life episode. And honestly, it kind of has me thinking back to that conversation too. Take a listen. Listener Question 00:00:35 I am following up on your episode with Dr. Tim Spector and he talks about 30 vegetables. What would be those 30 vegetables? And are frozen vegetables just as good as fresh vegetables? I've heard that they're better, hold their nutrients, vitamins, etc. Thank you. I look forward to hearing a podcast answering these questions. Dr. Sanjay Gupta 00:01:01 This is a really good question, are frozen vegetables actually healthy, or are they just plan B when fresh isn't available? I'm going to tell you the answer to that, plus really dig into what Dr. Spector meant about 30 vegetables right after this quick break. Dr. Sanjay Gupta 00:01:20 Okay, let's start with the 30 vegetable part of this. Here is a quick refresher of that Chasing Life episode with Dr. Tim Spector... Dr. Tim Spector 00:01:29 What I'm trying to do is give myself the room so I can have 30 different plants during my week. And that's that diversity of plants, which I think is probably the most crucial rule for nutrition. Dr. Sanjay Gupta 00:01:42 'Okay, so what does that mean? First of all, it does not mean you need to eat 30 vegetables a week. What he's really saying is try to eat thirty different plant-based foods each week. That could include vegetables, yes, but also fruits, whole grains, nuts, seeds, legumes, herbs, even some spices. So spinach and kale, for example, that's two. Apples and bananas, that is two more. Lentils, chia, garlic, turmeric, all of it counts. What we're getting at is this idea that really comes from the American Gut Project, which found that people who ate 30 or more different plants a week have more diverse gut bacteria. And that's linked to better digestion, less inflammation, and stronger immunity. So yeah, you want to eat a variety of foods. Again, it doesn't mean 30 different vegetables, but just think about plant-based foods and incorporating at least 30 different plant-based foods into your diet every week. It's not that hard to do. It's important to do, but not enough people do it. Now, onto frozen vegetables. So the short answer to your question, yes frozen veggies are a healthy choice. In many cases, they're just as nutritious as fresh vegetables, and sometimes, importantly, even more so. Here's why: vegetables meant for freezing are picked at their peak ripeness. That's when they're most nutrient rich. They are then typically blanched, which means they are briefly dipped in hot water to stop spoilage, and then they are flash frozen. And that's what locks in most of their nutrients. Now it is true that some heat-sensitive nutrients like vitamin C, that may dip slightly during the blanching process. But overall, studies have shown frozen vegetables, frozen veggies, have nutrient levels that are very similar to fresh and sometimes even higher. Especially if that fresh produce has been sitting around for days. Now, another key point here, frozen veggies are actually really good at holding onto their nutrients. Fresh produce starts losing vitamins the moment they are picked and continues to lose them in transport and storage in your refrigerator. Frozen vegetables don't keep losing nutrients the way fresh ones do. So, frozen vegetables, they're a win. In so many ways, including cost and convenience and variety. They last longer. They're often more affordable, and they can help you get to that 30 plant-based foods a week, even when something's out of season. Do check the labels. Some frozen veggies come with sauces, and that can add a lot of stuff you don't want, unneeded fat and sodium and preservatives. When you're cooking your veggies from frozen, go for lightly steaming or microwaving. Why? To help preserve the nutrients and the texture. There's no need to thaw first. And finally, a simple trick, add a squeeze of lemon after cooking to brighten flavor and also add a little bit of that vitamin C back in that I was talking about earlier. Bottom line, whether your vegetables are fresh or frozen, the goal is imperfection, it's variety. Keep it colorful, mix it up, and yes, frozen definitely counts. Now, coming up. It's become quite popular and makes some pretty remarkable health promises, but what does pink Himalayan salt actually do for you? We have that in just a moment. Dr. Sanjay Gupta 00:05:17 All right, Kyra, what do we have next? Kyra Dahring 00:05:19 Yes, we got this next question from a listener who is wondering about a health trend that some of us might have seen on social media. Here's what she asked. Listener Fran 00:05:28 Hi, my name is Fran and I'm 70 years old. I am calling in to find out about all the studies on pink Himalayan salt. There are people that drink Himalayan salt with lemon water in the morning and what it's good for. Dr. Sanjay Gupta 00:05:44 'Okay Fran, thank you so much for your question about pink Himalayan salt. It's definitely popular right now. I think we have some sitting in our own kitchen. Interestingly the salt primarily comes from a mine in Pakistan near but not in the Himalayas. The pink color comes from trace minerals like iron, calcium, potassium, and magnesium, which some people think makes it healthier than regular table salt. Just a side note by the way, sea salt also contains many of these same minerals. And sure, pink Himalayan salt tends to be less processed than table salt, which is refined, table salt is to remove impurities, they may contain anti-caking agents as well in table salt and oftentimes it's fortified with iodine, a micronutrient that is essential to human health and wellbeing. But here's the thing, those extra minerals that we're talking about in pink Himalayan salt, those minerals that are often at the root of a lot of these health claims. They're really only present in tiny trace amounts, too small to really have any health impact unless you're consuming unrealistic quantities and you shouldn't do that because it's salt and we eat too much salt already. Additionally, many of the minerals that are in pink Himalayan salt in those trace amounts are actually easily obtained from other healthy foods. Now, some of the health claims you may have heard about pink Himalyan salt, improves sleep, balances your body's pH, boosts energy. But the truth is, there's little scientific evidence to support those specific benefits. Now, to be fair, it'd be really hard to do a study like that, but there just isn't the scientific data to support these claims. Now, this idea about adding it to water. That is actually a trend people are doing. It's called sole, sole water. It's made by adding pink salt dissolved in water and often consumed with lemon. People say that it boosts energy, it detoxifies the body, but again, there's not solid science behind those claims. What is important to know again, is that most people already consume way more sodium than they need. So drinking sole water just adds even more sodium into your diet, which can actually have risks, high blood pressure, kidney issues. So bottom line, is pink Himalayan salt better than regular salt? Not really. It's a fine natural option if you prefer it, but it doesn't offer any proven meaningful health advantages, and it does tend to cost more. Plus, as I mentioned, it typically does not contain added iodine, which is really important to your health. So if you're using pink Himalayan salt exclusively, do make sure you're getting your iodine from foods like seafood or dairy or seaweed. In the end, whatever salt you choose, it is still salt. Moderation is key. Hope that helps, Fran! Dr. Sanjay Gupta 00:08:41 'And thanks to everyone who sent in questions, your curiosity, your stories, your voices, I love hearing it, and that's what brings this show to life. So keep it coming. If there's something health-related you've been wondering about, send it to us. We might answer it next week! Record a voice memo, email it to AskSanjay@ or give us a call, 470-396-0832 and leave a message. Thanks for listening. I'll be back next Tuesday.
CNN
01-07-2025
- Health
- CNN
A Doctor-Approved Guide to the Sun This Summer - Chasing Life with Dr. Sanjay Gupta - Podcast on CNN Podcasts
Dr. Sanjay Gupta 00:00:03 Welcome to Paging Dr. Gupta. Thanks so much for joining us. It is the week of July 4th. Summer is in full swing. The season is heating up and you've had a lot of related questions. You know, I love these episodes because they're all about you. And I get a chance to hear about the concerns that you have that you're living through right now. So let's get straight into it. Kyra's back with us. Who do we have first? Kyra Dahring 00:00:31 All right, hey Sanjay. So our first question today is coming from a listener in Philadelphia. And as you just said, Summer is officially here. I feel like this question has gotta be on a lot of people's minds. Take a listen. Listener Deirdre 00:00:43 Dr. Gupta, my name is Deirdre. A friend of mine said that a doctor told her that our eyes should get a certain amount of unfiltered sunlight per day. And I was really surprised because I've had an eye doctor tell me to wear sunglasses all the time. But yeah, what's the truth to, you know, sort of like how you get 10 minutes of sunlight on your skin without sunscreen? I just, I just can't believe it. So Dr. Gupta, what do you say about the sunlight and the eyes? Uh, thanks so much. Dr. Sanjay Gupta 00:01:18 Okay Kyra, thank you, and Deirdre, that is a great question, honestly something that I've thought about myself, a lot of people have been wondering about, and I'm going to give you as detailed an answer as I can in just a minute. Dr. Sanjay Gupta 00:01:33 Let me start by this, there is some confusion I think overall just when it comes to sunlight and your eyes. So one of the things I get to do on this podcast is call people who are the world experts in these various areas, world experts who can come on the podcast to help answer your questions. So we called up Dr. Raj Maturi, he's an ophthalmologist, he's got 25 years of experience, he's also a spokesperson for the American Academy of Ophthalmology. We asked him this question. Here's what he said: Dr. Raj Maturi 00:02:07 How much unfiltered sunlight should you receive? Take home message, aim for 10 to 15 minutes of direct, unfilter morning light. No windows, no sunglasses, as soon as practical after waking up. In fact, the best and safest time to do it is in the first 45 minutes after the sun rises. We need to have a circadian reset at the retinal level. Dr. Sanjay Gupta 00:02:32 So, why early morning? Well, turns out there's a pretty fascinating reason for this... Dr. Raj Maturi 00:02:37 Early in the morning, the sun is coming at a pretty acute angle on the atmosphere. A lot of the bad stuff, the UVB light, the really short wavelength light that's bad for us jumps off the atmosphere, so we don't get that. Our skin doesn't get it, and therefore it doesn't red, even if you're outside 10, 15 minutes, that's a clear sign that it's still safe. And your sunburn risk is almost zero at that early point in the mornings, and it allows your vitamin D production to happen. Dr. Sanjay Gupta 00:03:02 So again, just to reset morning light in particular, Deirdre, that's what you got to pay attention to. Helps reset your circadian rhythm, boost mood, improve sleep, give you a skin safe dose of sunshine so that your body can make vitamin D. And get this, Dr. Maturi says it's even more than that. Having that sort of sunlight can actually play a role in preventing nearsightedness, especially in kids. Dr. Raj Maturi 00:03:28 'When you have bright outdoor light like 10,000 plus lux, which happens first thing in the morning, it triggers dopamine release in the inner retina. And this dopamine is the principal stop signal that keeps the eyeball from lengthening. And our eyeball is at most risk for lengthening in the first 20 years of life. And this is data that's been clearly shown published, 20 to 50% lower incidence of myopia and slower progression when daily outdoor time is front-loaded in the beginning of the day. Dr. Sanjay Gupta 00:04:00 But, now this is the important part: he says that as sun climbs higher in the sky, it is time to switch gears. Dr. Raj Maturi 00:04:08 'It's really critical, especially if you're supremely light-skinned, if you have light-colored hazel eyes or blue eyes that you have some sun protection on for midday sun, definitely after 10 a.m. to 4 p.m., that's when 50% of our daily UV dose happens. So when the sun is so much stronger, you definitely want to have protection both on skin and on your eyes. Dr. Sanjay Gupta 00:04:33 'That midday sun can do real damage over time. In the short term, it can cause sunburned eyes, something called photokeratitis. It can show up as redness, watery eyes, even blurry vision. That usually clears up within a day or two, but there are long-term risks that are more serious. One of the biggest, something known as macular degeneration. That's when the center part of your retina, called the macula, starts to break down. And that can lead to blurry vision or even permanent blind spots. And while it's more common as we age, too much sun exposure over the years can definitely raise your risk. Dr. Raj Maturi 00:05:12 About a third of Caucasian populations have a higher risk for macular degeneration and many of them develop it. 30% of the population who's over 80 has significant macular degenerations and smaller percentages over 60 and 70 years of age. So all of that happens in many ways due to oxidative damage, from food, from high blood pressure, from being overweight and also being exposed to too much direct sunlight. Dr. Sanjay Gupta 00:05:39 Dr. Maturi also said that there are some studies that show UV ray exposure can increase the risk of cataracts. So to sort of summarize here, Deirdre, aim for 10 to 15 minutes of early unfiltered sunlight every morning. Time frame is really important here. But after that, protect your eyes. Use polarized sunglasses, especially if you're around water or sand. And one last thing, since firework season is here, Dr. Maturi had a quick safety reminder. Dr. Raj Maturi 00:06:08 July 4th is right upon us, and a small tip, wear safety glasses when you're with fireworks. As a retina specialist for the last 25 years, I have operated on July 5th, 6th, and 7th fixing eyes that are often irreparably broken. Launch injury is so big, so common, and fireworks are everywhere, everybody wants use them, especially kids. 90% of it is towards men, so the men out there be super careful. Please don't be that statistic. Save those pretty eyes because eyes are delicate. So have them protected. Dr. Sanjay Gupta 00:06:50 Coming up, you know sunscreen is important, for sure, but how much should you be using? We get so many questions about that. And does that old bottle in your cabinet still work? We'll have that right after the break. Dr. Sanjay Gupta 00:07:07 All right, Kyra, time for another question... Take it away. Kyra Dahring 00:07:11 Well, Sanjay, Deirdre's question kind of got me thinking. So now that we know a little bit of morning sun can actually be good for us, what about all that time after? I feel like sunscreen is a bit of a mystery at times. So what kind should we be using? You know, what SPF level? Or how much is actually enough to protect us? Dr. Sanjay Gupta 00:07:31 Okay Kyra, this is a great question because all the options really can sometimes be confusing. On a past episode of Chasing Life, we went straight to the experts to sort these things out and importantly to find out what these experts actually do themselves. I find that you can get great insights by asking people how they incorporate their own knowledge into their daily lives. So first up, epidemiologist Dr. Rachel Neale to help explain the two types of sunscreen, mineral also called physical sunscreen and chemical. Dr. Rachel Neale 00:08:06 The physical blockers, so the titanium and zinc sunscreens, they sit on top of the skin, basically, and form a barrier, whereas the chemical sunscreens, they sort of bind to the top surface of the skincare and turn the UV radiation into heat and then disperse it from the body as heat. I think it's very tricky, because the properties of the chemical sunscreens make them much more pleasant to use. The physical blockers tend to be a bit thicker a bit of a white veil on the skin. So from a just a usability perspective, I use a chemical sunscreen every day. Dr. Sanjay Gupta 00:08:50 So think of physical sunscreen as forming a literal physical shield on your skin, while chemical sunscreens absorb and then deflect UV rays. Now, whichever type you pick, it comes down to what works for your skin and your routine. So what should that routine be? Dr. Rachel Neale 00:09:08 We actually formally recommend that people should apply sunscreen routinely on all days when the UV index is forecast to get to three or more. So we're advising people to just make it as routine as brushing their teeth. But on those days when their UV index is not gonna get to above three, we're suggesting that sunscreen is not needed. Dr. Sanjay Gupta 00:09:29 Ok, that helps. What about other qualities? First, choose a broad spectrum sunscreen to make sure you have protection from UVA and UVB rays. Hopefully, you know that. As for SPF, well Dr. Neale says 30 plus is the minimum recommendation. Some people might prefer 50 plus for added coverage. But this is the key. It's not just about SPF. It's about how much you're actually using and how often you're applying it. And that's where Dr. Laura Vandenberg, a public health scientist at the University of Massachusetts Amherst, has some thoughts. Dr. Laura Vandenberg 00:10:04 Based on what I know and in my own practice, lean towards a physical sunscreen. And then use correctly, right? More than you think you need and reapplying every 90 minutes. Most of us put on the amount of sunscreen that we feel is sort of enough so I can't see it, right. You know, you rub it into your skin, but that's not actually the way that they're intended to be used to protect us. So a colleague of mine would say, three full fingers of sunscreen just for your face. So we're not putting on enough, and really we should be putting on that amount on your face every 90 minutes if you're outside. Dr. Sanjay Gupta 00:10:43 She also says how slowly you go through your sunscreen might be an indicator that you're not using enough. Dr. Laura Vandenberg 00:10:49 In a couple days, you should use up the bottle. So if you have sunscreen that's expiring under your sink at home, number one, throw it out. But number two, you weren't using enough when you were using that product. Dr. Sanjay Gupta 00:11:02 'One last tip, don't store sunscreen in hot places like your car, why? Heat can actually break down the active ingredients making that sunscreen less effective. So let me try and summarize this. Think of this as your sunscreen checklist. Number one, choose a broad spectrum sunscreen that works for you, can be physical or chemical. Number two, use enough, remember three fingers worth just for your face. Number three. Re-apply every 90 minutes when you're outdoors. Number four, make it a daily habit whenever the UV index is three or higher. You can check that. Number five, store your sunscreen somewhere cool. And finally, don't forget the other basics, hats, shade, sun protective clothing. They all go a long way. That's it for Paging Dr. Gupta today. Wishing you all a safe and sunny summer. Thanks to everyone who sent in questions. I really appreciate that. We are building this show together. You're a big part of it. If there's something health related you've been curious about, don't be shy. Share it, record a voice memo, email it to asksanjay@ or give us a call, 470-396-0832. Leave a message. Thanks for listening. And I'll be back next Tuesday. Dr. Sanjay Gupta 00:12:26 Chasing Life is a production of CNN Audio. Our podcast is produced by Eryn Mathewson, Jennifer Lai, Grace Walker, Lori Galaretta, Jesse Remedios, Sofia Sanchez, Kyra Dahring, and Madeleine Thompson. Andrea Kane is our medical writer, our senior producer is Dan Bloom, Amanda Sealy is our showrunner, Dan Dzula is our technical director, and the executive producer of CNN Audio is Steve Lickteig. With support from Jamus Andrest, Jon Dianora, Haley Thomas, Alex Manasseri, Robert Mathers, Leni Steinhardt, Nichole Pesaru, and Lisa Namerow. Special thanks to Ben Tinker and Nadia Kounang of CNN Health and Wendy Brundige.
CNN
10-06-2025
- Health
- CNN
Does Your 'Filtered' Water Still Have Fluoride? - Chasing Life with Dr. Sanjay Gupta - Podcast on CNN Audio
Dr. Sanjay Gupta 00:00:03 Welcome to Paging Dr. Gupta, one of my favorite times of the week. I really love hearing from you. You know, we've been doing this for a couple of months now. I love reading your questions, hearing your questions, gives me an idea of what's on your mind. Whether it's something in the headlines, sometimes it's something happening in your own life, I'm here to help try and break it down. And we've got a great first question lined up. Kyra, wanna do the honors? Kyra Dahring 00:00:30 Absolutely. So, Paula in West Springfield, Massachusetts asks, in our household, we use filtered water coming out of the refrigerator. Does that eliminate the fluoride in the water? Dr. Sanjay Gupta 00:00:41 'Okay, Paula, this is a great question. There's been a lot of news about fluoride lately. So let me give you a simple answer and then explain it. Most water filters are not going to remove fluoride. Keep in mind that fluoride is a mineral and it dissolves in the water, so it's actually quite hard to remove, to filter out. Most conventional filters are not going to do this. Now, there are a couple of ways to filter out fluoride. One is using something known as reverse osmosis, a reverse osmosis filter. This essentially is forcing the fluoridated water under pressure through a semi-permeable membrane. Reverse osmoses is about 80 to 90% effective at removing fluoride. Another type is distillation, a distilling filter. Now, this essentially is boiling the fluorodated water and then capturing the water vapor, that steam that gets produced, and leaving the fluoride behind and that's nearly a hundred percent effective. Now again, I know there's a lot of discussion about fluoride lately, but two things I just want to make sure you know: in most places around the country around the United States, Fluoride is not going to be at a level that is high enough for concern. So despite the fact that we're talking about it a lot lately, there really isn't a lot of cause for concern. Second thing, there are ways to sort of figure out how much fluoride is in your water. There is something called a consumer confidence report that you can get from your water company, they're obligated to give it to you if you ask for it. That can tell you how much fluoride in your water. You can also go to the CDC's website and look for "My Water's Fluoride" and plug in where you live, that can also give you an idea of how much fluoride's in your water. But again, Paula, I just want to be clear for most people living in the United States, this is not a concern. Kyra Dahring 00:02:37 Okay wait, now Sanjay, let's just say the fluoride is removed from the drinking water. We have a question from a listener named Lucia in New York who wants to know if brushing her teeth with a fluoridated toothpaste or rinsing with a flouridated mouthwash, is that enough to protect her teeth? Dr. Sanjay Gupta 00:02:53 Okay, yes, this is a great question. The short answer here is yes, fluoridated toothpaste or rinses are really effective at protecting teeth. One thing I just want to point out, if you look at the sort of overall impact of fluoridating water, the public health community often refers to that as one of the greatest public health achievements over the last century. And for good reason, it's made a huge impact. But at the same time, really since about 1975, the incremental benefit of fluoride in the water has gone considerably down. Why is that? Because around that time, 50 years ago, we started to have fluoridated toothpaste and more widespread access to dental care. So fluoridate toothpaste can make a huge difference. When you think about fluoridatied toothpaste, first of all, for children under the age of three, you don't need very much toothpaste, about a rice grain size amount of toothpaste is good for children under the age of three. That's not very much. And for adults, about a pea size amount a fluoridated toothpaste. When you're thinking about the fluoride, you want to make sure that it's sort of sticking to your teeth. And you don't want to rinse your teeth for a period of time after you brush your teeth, just let that fluoride sit on your teeth that's what allows it to of cause remineralization. Don't eat for 10 to 15 minutes afterward either. So no doubt then that brushing your teeth with a little bit of fluoridated toothpaste can make a huge difference. Now I will say that the impact of taking fluoride out of the water is a little bit hard to know. There have been some modeling studies, one came from a group of researchers at Harvard that basically predicted that over the next five years, if you remove fluoride from the water, it would lead to about 25 million excess cavities. Over 10 years, it would lead to about 54 million excess cavities, cavities being defined by something that needs a filling. So again, fluoridated toothpaste, fluoride rinses, they do a great job, but there's an impact as well at taking the fluoride out of the water. Dr. Sanjay Gupta 00:05:09 Okay, we're gonna take a quick break, but when we come back, we're gonna talk about foods to eat to keep your mind sharp. Stay with us. Dr. Sanjay Gupta 00:05:23 Alright. I know that sound. Kyra, who's up next? Kyra Dahring 00:05:26 Next up is Sam from Connecticut, and he has a question I think you're gonna love about brain food. Take a listen. Listener Sam 00:05:34 Hi, my name is Sam and I'm 68 in Norwalk, Connecticut. I don't know if you've covered this in one of the podcasts that maybe I've missed, but I'd like to know what are the best foods you could eat to nourish your brain? Memory, response time, accuracy? Thanks, have a great day and thank you for all the wonderful information. Bye. Dr. Sanjay Gupta 00:05:58 Okay Sam, thank you for your question and I do love the fact that you're thinking about how to keep your brain sharp. As you know, I'm a neurosurgeon, I think about the brain all the time, the most enigmatic three and a half pounds of tissue in the known universe. Now, with regard to how we nourish ourselves and its relationship to brain health, there is some solid science behind certain foods that support memory and cognition. In fact, I sat down on a previous episode of Chasing Life with Dr. Uma Naidoo. She's a nutritional psychiatrist, by the way, how cool is that? A nutritional psychiatrist, she's also a professional chef and she really digs deep into how food affects the brain. Listen to what she told me. Dr. Uma Naidoo 00:06:44 'Foods that will help cognition, we actually go back to those, those omega-3s, it's a group that's featured very frequently. Olive oil, also one that we lean into. The herbs and spices that showed up doing well for cognition and for thinking and for memory are turmeric with that pinch of black pepper, which makes it much more bioavailable, cinnamon, saffron, rosemary, ginger, sage. Dr. Sanjay Gupta 00:07:13 I hope you caught that last part. It's not only the specific foods, but also these added spices, which can make the foods much more bioavailable. If you eat foods that are good for you, but they're not highly bioavailable, that means they're not circulating around the body and the brain and doing their job. Now, Dr. Naidoo also gave us some great advice on caffeine and how, in moderation, it can actually help objectively with focus and memory. Dr. Uma Naidoo 00:07:41 Coffee was thought, if you keep your caffeine's consumption, or your coffee consumption, under 400 milligrams a day, it was thought to be healthy. Dr. Sanjay Gupta 00:07:50 Now, I think it's important to point out that Dr. Naidoo's not just talking about these things as individual ingredients. Oftentimes we think of medicines as these single molecules, but when it comes to food, it's really about putting all these ingredients together into a meal that is tasty, but also brain healthy. Dr. Uma Naidoo 00:08:10 You know, for me, this is some guidance. While I know that those foods have been identified as healthy, it's also part of an overall plate, right? It's not just eating the nuts or eating the olive oil, it's putting that together in a meal that's still tasty makes a very big difference to balancing that out for people. Dr. Sanjay Gupta 00:08:28 'Beyond that, let me give you some of my thoughts on what the research shows about food and brain health. Studies have shown that eating just a handful of blueberries or a single serving of spinach or kale can slow cognitive decline by years even. There was this big study that tracked over 16,000 older women for 15 years and found that just a half a cup of blueberries, or a cup a strawberries a week, slowed memory loss by two and a half years. Another study found those who ate a serving of leafy greens, spinach, kale, collard greens, arugula, appeared many years younger in terms of their overall cognitive health compared with those who rarely or never consumed green leafy vegetables. Another one to add to the list, oily fish, salmon, tuna, mackerel, herring, trout, sardines. They are all rich in something known as DHA. DHA is a fat that can help protect your brain. And then there was a study showing that eating fish just once a week was associated with slower cognitive decline and a lower risk of Alzheimer's. You know, I also want to mention eggs. They are packed with something known as choline, which is a key nutrient for memory and learning that many people just don't get enough of, eggs can be a great source. So Sam, if you're at the store, think about these foods, look for color in your foods, berries, greens, those brain-boosting spices Dr. Naidoo mentioned, turmeric, cinnamon, saffron, rosemary, ginger, sage, and don't forget your salmon. That's a big one. But remember again, it's about building meals around these components. Make them tasty and pack them with these ingredients, that's great way to support your brain health over time. Dr. Sanjay Gupta 00:10:19 'Alright, that's all the time we have for today, and thank you to everyone who sent in questions. I love hearing what you're curious about. If there's something health-related you've been wondering about, you can record a voice memo, email it to asksanjay@ or give us a call at 470-396-0832, leave a message. Thanks for listening, and I'll be back next Tuesday. Chasing Life is a production of CNN Audio. Our podcast is produced by Aaron Matthewson, Eryn Mathewson, Jennifer Lai, Grace Walker, Lori Galaretta, Jesse Remedios, Sofía Sánchez, and Kyra Dahring. Andrea Kane Is our medical writer, our senior producer is Dan Bloom, Amanda Sealy is our showrunner, Dan Dzula is our technical director, and the executive producer of CNN Audio is Steve Lickteig. with support from Jamus Andrest, Jon Dianora, Haley Thomas, Alex Manasseri, Robert Mathers, Leni Steinhardt, Nichole Pesaru, and Lisa Namerow. Special thanks to Ben Tinker and Nadia Kounang of CNN Health and Wendy Brundige.
CNN
25-03-2025
- Health
- CNN
Which Cooking Oils Should You Be Using? - Chasing Life with Dr. Sanjay Gupta - Podcast on CNN Audio
Dr. Sanjay Gupta 00:00:03 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. Kyra, one of our producers is here, who do we have first? Kyra Dahring 00:00:17 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? Dr. Sanjay Gupta 00:00:30 'All right this has been a topic that's been in the news quite a bit lately. Seed oils versus animal fats. A couple 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're eating more of those saturated fats. Kyra Dahring 00:02:23 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? Dr. Sanjay Gupta 00:02:39 Yeah look, when it comes to coconut oil, Kyra, 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. Dr. Sanjay Gupta 00:03:19 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. Dr. Sanjay Gupta 00:03:36 And we're on to the next page. Kyra, what's the question? Kyra Dahring 00:03:39 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? Dr. Sanjay Gupta 00:03:55 '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 numbers 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 80oz. Men about 10 to 12 cups a day, 80 to 96oz. 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 water, 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 dehydration and that means it's time for a water break. Dr. Sanjay Gupta 00:07:00 '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@ 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 Eryn Mathewson, Jennifer Lai, Grace Walker, Lori Galaretta, Jesse Remedios, Sofía Sánchez, and Kyra Dahring. Andrea Kane is our medical writer. Our senior producer is Dan Bloom, Amanda Sealey is our showrunner, Dan Dzula is our technical director, and the executive producer of CNN Audio is Steve Lickteig. With support from Jamus Andrest, Jon Dianora, Haley Thomas, Alex Manasseri, Robert Mathers, Leni Steinhardt, Nichole Pesaru and Lisa Namerow. Special thanks to Ben Tinker and Nadia Kounang of CNN Health and Katie Hinman.
