Dr. Gundry's Top Recommendation: High-Polyphenol Extra Virgin Olive Oil
Dr. Steven Gundry, known for his work in cardiothoracic surgery and the development of the Plant Paradox diet, is a major advocate for extra virgin olive oil (EVOO). Specifically, he champions high-polyphenol EVOO, which is celebrated for its potent antioxidant and anti-inflammatory benefits. He notes that the bitter and peppery taste, and the slight cough it can cause, is actually an indicator of high polyphenol content. These beneficial compounds are linked to various health outcomes, including support for heart health, improved gut microbiome balance, and increased longevity. Gundry often states that EVOO is the “least oxidizable of all oils,” making it more stable and safer for cooking than many people assume.
For followers of his advice, the goal is not just to cook with olive oil but to incorporate it liberally into one's diet. He has famously suggested that residents of "blue zones," areas known for their long-living populations, consume significant amounts of olive oil. To this end, he sells his own line of high-polyphenol olive oil, sourced from Moroccan olives grown in arid conditions that naturally increase the polyphenol content. However, he emphasizes that any high-quality, cold-pressed, organic, and single-origin EVOO can be beneficial.
Other Approved Fats on the "Yes" List
While EVOO is Dr. Gundry's favorite, it is not the only oil he recommends. The central principle of his dietary advice is to consume fats that are rich in beneficial compounds and free of inflammatory lectins found in many common seed oils. Other approved oils include:
- Avocado Oil: Praised for its high monounsaturated fat content and high smoke point, unrefined, cold-pressed avocado oil is a great option for high-heat cooking and frying.
- Coconut Oil: Unrefined, cold-pressed coconut oil is acceptable for use in both cooking and baking.
- Sesame Oil: Dr. Gundry recommends plain, un-toasted sesame oil, citing its high smoke point and anti-inflammatory properties. Toasted sesame oil is generally used for flavor rather than its health benefits.
- MCT Oil: Derived from coconuts, MCT (Medium-Chain Triglyceride) oil is favored for its ability to boost energy and promote mitochondrial health. He advises starting with a small amount, such as a tablespoon daily, to build tolerance.
- Walnut Oil: This oil is best for dressings and low-heat applications due to its delicate flavor and omega-3 fatty acid content.
- Macadamia Nut Oil: Another option for dressings and low-heat cooking, appreciated for its healthy fat profile.
The Correct Application of Olive Oil
There is a crucial distinction to be made between different qualities of olive oil and their appropriate uses. For maximum therapeutic benefit, high-polyphenol EVOO should not be used for high-heat cooking, which can degrade the beneficial compounds.
- For finishing and raw consumption: Use your highest quality, most potent (bitter/peppery) EVOO. Drizzle it over salads, vegetables, or add a 'shot' to your daily routine.
- For cooking: A less expensive, high-quality EVOO is sufficient for sautéing and other medium-low heat applications. Gundry clarifies that the smoking point of olive oil does not necessarily indicate oxidation, and its stability makes it a safe choice for thousands of years.
Fats to Avoid: The "No" List
Dr. Gundry's Plant Paradox diet identifies lectins as a primary source of inflammation and health problems. He argues that many widely used vegetable oils are not only poor in nutritional value but also damaging to the body. The oils and fats to avoid include:
- Partially hydrogenated oils
- Corn oil
- Cottonseed oil
- Grapeseed oil
- Peanut oil
- Safflower oil
- Soybean oil
- Sunflower oil
He has publicly equated the toxicity from cooking with vegetable oil to smoking cigarettes, citing research from Dr. Cate Shanahan.
Comparison of Gundry-Approved Cooking Oils
| Feature | High-Polyphenol Extra Virgin Olive Oil | Cold-Pressed Avocado Oil | Un-toasted Sesame Oil | MCT Oil |
|---|---|---|---|---|
| Polyphenol Content | Very High (Potent antioxidant) | Moderate (Contains antioxidants) | Moderate-to-High (Specific benefits) | None (Derived from coconut) |
| Primary Fatty Acid | Monounsaturated | Monounsaturated | Polyunsaturated (Omega-6) | Medium-Chain Triglycerides |
| Best Use | Finishing, raw consumption, dressings | High-heat cooking, frying | Medium-high heat cooking, dressings | Adding to drinks or food for energy boost |
| Flavor Profile | Robust, bitter, peppery | Mild, grassy | Neutral (plain), nutty (toasted) | Tasteless, odorless |
Conclusion: Prioritizing Quality Fats for Health
In summary, when considering what cooking oil does Dr Gundry recommend, the message is clear: prioritize high-quality, high-polyphenol extra virgin olive oil for its rich concentration of beneficial antioxidants. He encourages using this oil liberally, especially as a finishing touch on dishes, while reserving a more basic, high-quality EVOO for medium-heat cooking. For high-heat applications, he recommends options like avocado oil. Just as important is avoiding the highly processed, lectin-containing vegetable and seed oils that he considers damaging to health. By focusing on these approved fats, his dietary approach aims to support heart health, gut integrity, and overall vitality.
For more information on healthy fats and their role in nutrition, visit the American Heart Association.
How to Select the Best Olive Oil
- Look for single-origin, organic, extra-virgin, and cold-pressed labels. This ensures the oil is minimally processed and retains its nutrient profile.
- Prioritize a dark glass bottle or tin container. This protects the oil from light degradation, which can cause oxidation.
- Seek out a recent harvest or press date. For maximum freshness and polyphenol content, the oil should be from the latest possible harvest.
- Experience the burn. The bitter taste and peppery sensation at the back of the throat are telltale signs of high polyphenol content.
Safe Cooking Temperatures for Approved Oils
- High-Polyphenol EVOO: Use for finishing or consumption at room temperature to preserve the delicate compounds.
- Lower-Cost EVOO: Suitable for low to medium-heat sautéing and cooking.
- Avocado Oil: Excellent for high-heat cooking and frying due to its high smoke point.
- Sesame Oil (Un-toasted): Can be used for medium-high heat cooking.
- Coconut Oil (Unrefined): Use for medium-high heat cooking and baking.
