Understanding Dr. Gundry's Philosophy on Fats
Dr. Steven Gundry's nutritional approach, famously detailed in The Plant Paradox, centers on the idea that certain proteins found in plants, called lectins, can trigger inflammation and other health issues in sensitive individuals. His recommendations for dietary fats are a critical component of this philosophy. For Gundry, not all fats are created equal; the quality and processing of an oil are just as important as its source. His focus is on high-quality, cold-pressed oils rich in polyphenols and monounsaturated fats, and a strict avoidance of inflammatory seed and vegetable oils.
The Top Recommended Oils by Dr. Gundry
Extra Virgin Olive Oil (EVOO)
Dr. Gundry's top choice is, without question, olive oil. He famously states that "the purpose of food is to get olive oil into your mouth". His preference is for high-quality, cold-pressed, single-origin extra virgin olive oils that are rich in polyphenols. These powerful antioxidants provide anti-inflammatory benefits that he believes are key to long-term health. The bitter, peppery taste is a sign of a high polyphenol count. Gundry recommends using high-quality EVOO for both finishing dishes and for medium-heat cooking.
Best practices for choosing EVOO:
- Choose single-origin to ensure purity.
- Select a brand that comes in a dark glass bottle or tin to protect the oil from light-induced oxidation.
- Opt for organic and first cold-pressed oils.
- Look for a harvest or press date, rather than just an expiration date, for maximum freshness.
Avocado Oil
Avocado oil is another staple on the Gundry-approved list. It's high in monounsaturated fats, much like olive oil, and has a very high smoke point, making it suitable for high-heat cooking. Dr. Gundry, however, advises caution with commercially available avocado oil. He warns that studies have shown many products are not pure and are often mixed with other, cheaper oils. When selecting avocado oil, it's crucial to choose a high-quality, 100% pure brand to avoid adulterated products.
Coconut Oil and MCT Oil
Coconut oil is a solid option in Gundry's plan, especially for its medium-chain triglycerides (MCTs), which are easily digestible and provide a quick energy source. However, Gundry has cautioned that if you carry the ApoE4 gene, coconut oil may not be beneficial for you. MCT oil, a concentrated form of MCTs derived from coconut oil, is also on his approved list and can be added to coffee or smoothies.
Other Approved Oils
In addition to the main players, Dr. Gundry recommends a variety of other healthful oils for cooking and finishing, including:
- Walnut Oil: Rich in omega-3 fatty acids, excellent for dressings.
- Perilla Oil: A good source of omega-3s, used in some Asian cuisines.
- Macadamia Nut Oil: A delicious, high-monounsaturated fat oil.
- Red Palm Oil: A less common but approved oil, often used in African and South American cooking.
- Sesame Oil: Dr. Gundry has expressed his support for plain sesame oil, which can be used for cooking at higher heats.
Oils to Avoid on a Gundry Diet
Dr. Gundry strongly advises against the consumption of most vegetable and seed oils. These oils, including corn, peanut, soybean, and sunflower oils, are often high in inflammatory omega-6 fatty acids and are highly processed. The processing can expose them to high heat and chemical solvents, which degrades their quality and produces harmful byproducts.
Oils on the "NO" list include:
- Corn oil
- Cottonseed oil
- Grapeseed oil
- Peanut oil
- Safflower oil
- Soybean oil
- Sunflower oil
- Partially hydrogenated vegetable oils
Recommended Oils at a Glance
| Feature | Recommended Oils (e.g., EVOO, Avocado Oil) | Avoided Oils (e.g., Soybean, Corn Oil) |
|---|---|---|
| Source | Olives, avocados, coconuts, nuts | Industrial seeds like corn, soy, canola |
| Fatty Acid Profile | Rich in beneficial monounsaturated fats (MUFAs) and some saturated fats | High in inflammatory omega-6 polyunsaturated fats |
| Processing | Cold-pressed, unrefined | Highly refined, processed with heat and chemicals |
| Polyphenols | High levels, especially in quality EVOO | Very low or non-existent |
| Lectin Content | Naturally low or lectin-free | Potential source of harmful lectins, depending on the source |
| Health Impact | Anti-inflammatory, supports heart health | Pro-inflammatory, potentially toxic when overconsumed |
How to Incorporate Dr. Gundry's Recommended Oils
Integrating these healthy fats into your diet is simple and delicious. Here are some ideas:
- For Cooking: Use high-heat oils like avocado oil for sautéing and frying. For lower-to-medium heat cooking, coconut oil is a great choice.
- For Finishing: Drizzle high-quality, high-polyphenol EVOO over finished dishes, salads, and vegetables to preserve its beneficial compounds.
- For Dressings: Use walnut, macadamia, or high-quality olive oil for creating flavorful, nutrient-dense salad dressings.
- Take a "Shot": For maximum benefits, Dr. Gundry encourages taking a daily "shot" of high-polyphenol olive oil straight from the bottle.
- Add to Beverages: Incorporate MCT oil or a drizzle of EVOO into your coffee or smoothies for added healthy fats and energy.
Conclusion: Embracing Healthy Fats with Dr. Gundry
For anyone following a Gundry-approved or lectin-free diet, the choice of oil is a critical factor for success. The core principle is to prioritize high-quality, cold-pressed oils like extra virgin olive oil, avocado oil, and coconut oil, while completely eliminating processed vegetable and seed oils. By focusing on these beneficial fats, you can support a healthy inflammatory response and move toward optimal health. Making a conscious shift in your pantry and cooking habits is a powerful step towards embracing the healthy fat-focused approach advocated by Dr. Gundry and the Plant Paradox protocol. To learn more about Dr. Gundry's approach to health, visit the official Gundry MD site.
The Takeaway
- Prioritize EVOO: Dr. Gundry's top recommendation is high-quality, high-polyphenol extra virgin olive oil for its anti-inflammatory benefits.
- Use Caution with Avocado Oil: While approved, consumers must be vigilant about choosing 100% pure avocado oil due to the prevalence of fraudulent products.
- Consider Coconut and MCT Oil: These fats are approved, but coconut oil may not be suitable for those with the ApoE4 gene.
- Explore Other Nut Oils: Walnut, perilla, and macadamia nut oils are also part of his recommended list.
- Eliminate Seed and Vegetable Oils: Strictly avoid all processed vegetable and seed oils, such as corn, soy, and sunflower, which are high in inflammatory omega-6s.
- Choose Freshness: Look for cold-pressed, unrefined oils in dark containers to ensure maximum freshness and potency.
Frequently Asked Questions
Question: Why does Dr. Gundry recommend high-polyphenol olive oil over standard EVOO? Answer: High-polyphenol olive oil, which often has a more bitter and robust flavor, contains a higher concentration of antioxidants, offering stronger anti-inflammatory benefits compared to standard olive oil.
Question: Are all brands of avocado oil safe to use on a Gundry diet? Answer: No. Dr. Gundry advises caution because many commercially available avocado oils are mixed with cheaper, less healthy oils. It is crucial to select a high-quality brand that guarantees 100% purity.
Question: Why does Dr. Gundry caution about coconut oil for people with the ApoE4 gene? Answer: Dr. Gundry suggests that for individuals carrying the ApoE4 gene, the specific saturated fat profile of coconut oil may not be as beneficial as it is for the majority of the population. This is a specific genetic consideration.
Question: Can I cook with extra virgin olive oil? Answer: Yes, high-quality EVOO is surprisingly stable and suitable for low-to-medium heat cooking. It is less prone to oxidation than many other oils. However, for high-heat cooking, high-quality avocado oil is a better choice.
Question: Why are vegetable and seed oils so harmful according to Dr. Gundry? Answer: According to Dr. Gundry, most vegetable and seed oils are highly processed, high in inflammatory omega-6 fatty acids, and can degrade into toxic compounds when exposed to heat, contributing to systemic inflammation.
Question: What does it mean for an olive oil to be "single-origin"? Answer: A single-origin olive oil is produced from olives grown in a single, specific region, without being blended with oils from multiple different countries. This helps ensure quality and traceability.
Question: Are there any other approved fats besides oils? Answer: Yes, Dr. Gundry also approves of other fats like grass-fed ghee, grass-fed butter (particularly French or Italian), and the fats found naturally in avocados, nuts, and pastured animal products.
Citations
Creative in My Kitchen. (2021). How to Pick the Best Olive Oil for Your Health (Tips from Dr. Steven Gundry). https://creativeinmykitchen.com/how-to-pick-the-best-olive-oil-helpful-tips-from-dr-steven-gundry/ DrGundry.com. (n.d.). Oils / Vinegars. https://drgundry.com/oils-vinegars/ YouTube. (2023). Avocado Oil: A Superfood with a Catch! | Dr. Gundry Podcast. https://www.youtube.com/shorts/6K0iBPOcN8s YouTube. (2024). Dr. Gundry Exposes The Shocking Truth About Vegetable Oil. https://www.youtube.com/watch?v=lyj_4ZFONfw Servants University. (n.d.). Foods to Avoid – Dr. Gundry's “No List”. https://www.servantsuniversity.com/foods-to-avoid/
