Issue #202: Plan Your Next Summer Barbecue
Good morning. It’s Tuesday, June 20th.
Today’s Quick Win
From the Lab: Smoke Points
Speed Read: ChatGPT isn’t AI
Tuesday QR: Grilled Mahi Mahi Tacos
“Barbecue may not be the road to world peace, but it’s a start.”
The average number of home fires involving grills, hibachis or barbecues per year 2017-2021. Grilling is awesome - it gets you outside, brings people together and just tastes better. But remember to be safe. (Source)
From the Lab
Nothing beats a summer barbecue. When we moved into our new house, I was pretty pumped when the former owner told me he went all the way to Texas to find a grill big enough to host some massive BBQ’s.
My happy place
You can really grill anything - steak, chicken, fish, veggies, even pizza.
But how you do it matters - both for taste and for your health.
Seed Oils - Good or Bad?
If you’re grilling a high-end steak (make sure it’s grass-fed), just a little salt and pepper is all you need. But when you’ve got other meat, or veggies we use oil to prevent the food from sticking.
There are three things to consider when choosing an oil for grilling (or cooking in general).
1. Omega-6/Polyunsaturated Fats
Omega-6 has exploded in our diets. While necessary in small doses, omega-6 increases inflammation and there’s a whole list of potential problems with too much of it, including the big 4 killers - heart disease, diabetes/obesity, cancer, neurodegenerative (brain) disease - plus, IBS and autoimmune disease.
The ideal ratio of Omega-6 to Omega-3 is less than 4:1 (see Issue #22 on Omega-3), but vegetable oils like soybean, corn, and safflower oil have ratios more like 75:1.
If you read things like “well avocados have a lot of omega-6” - let’s put that in context:
PRO TIP - avoid these oils as much as possible: corn, canola, cottonseed, soybean, sunflower, safflower, and grapeseed.
For a full list of issues with omega-6 - specifically linoleic acid, read here.
2. Smoke Points
The next thing to consider when grilling is the smoke point. Different oils “smoke” at different temperatures.
When a fat “smokes” it oxidizes and creates a free radical - which basically means the molecule has an unpaired electron. Not going to get too technical here - but these unstable molecules crush our mitochondria and accelerate aging of our cells.
So what are the right oils for grilling?
The best options are:
Avocado Oil (smoke point of 520 degrees)
Ghee (450 degrees)
Olive oil - a common cooking oil, actually smokes between 325-375 degrees. So leave the extra virgin for the salad dressing, not the grill.
3. Trans Fat
Trans fats are technically banned from the U.S., but are still out there. Basically, when you add hydrogen to a vegetable oil it becomes a solid at room temp (think Crisco). Food companies love it because it’s cheap and lengthens shelf life.
But trans fats absolutely increase heart disease and should be avoided at all costs. If the label says “hydrogenated…” don’t eat it.
BONUS: Olive Oil Quality
Similar to supplements, there’s a ton of scams when it comes to what’s really in the bottle of seed oils. A few years ago, it was reported that 80% of Italian olive oil was “fake” or of lower quality.
There’s even a book on the scandalous world of olive oil, “Extra Virginity.”
When buying any oil - look for a reputable brand, harvest date and source location. Even with a good brand, it might not be legit - so do a taste test and make sure you’ve got the good stuff.
Bottom Line
Grill with Avocado Oil or Ghee*
Use high-quality Extra Virgin Olive Oil as dressing
Avoid Seed/Vegetable Oils high in omega-6 (basically anything else)
*Coconut oil is ok too - the smoke point is lower, but the oxidation is less. The distinct taste may or may not go with what’s on the grill
Thrive25 Partner Spotlight
Primal Kitchen is my go-to for all condiments when it comes to grilling season. They put a clean, healthy spin on everything from classics like ketchup and mayo to spicy BBQ sauce and this lime chipotle avocado oil that’s well…awesome.
Get 10% off your entire order at Primal Kitchen. Click HERE.
Speed Read
Health & Longevity in the News
What to Eat from Dr. Li: Didn’t get a chance to read Eat to Beat Disease? Then check out these food ideas from Dr. William Li - he favors a combined diet from Mediterranean and Asia Blue Zones. (CNBC)
Cannabis + Sleep: There’s plenty of research and plenty of varying results. Like alcohol (Issue #194), different strains of THC/CBD act like sedatives - so you enter sedation and can’t get to restorative sleep. To date, most studies on cannabis and sleep include a mental or physical ailment - cannabis softened that pain so it was easier to “sleep.” More to come from us on the subject. (WSJ)
ChatGPT Isn’t AI: AI is finally here! Oh wait, maybe you’ve questioned it too, but ChatGPT isn’t conscious and doesn’t have any physical capabilities. So maybe we pump the breaks. Language Models (LLMs) are a component of AI, but they aren’t true AI. Regardless, ask ChatGTP to answer a question “in the voice of Matthew McConaughey” and you won’t be disappointed. (Big Think)
Tuesday QR | Grilled Mahi Mahi Tacos
It may not seem quick, but the active time is pretty low. Find some time during the day to make ahead the spice mixture and prep the pineapple salsa. Then an hour before dinner, finalize and refrigerate the salsa and Mahi Mahi marinade. This is a great tasting grilled fish taco full of nutrients - protein, omega-3, vitamins B3/B6/B12, and antioxidants.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs LLC does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.