I guess that you are already well aware that extra virgin olive oil (EVOO) is touted as being very good for our health. It has long been a cornerstone of the Mediterranean diet, renowned for promoting longevity and overall health. But is it really as simple as that? Can the health benefits be affected by how we use it and which types and brands we select?
In this blog, we will explore these issues in more depth so you can be better informed on your choices.
EVOO – is it all it is cracked up to be? Historical context and modern evidence.
In ancient Greece Olive oil was known as an "elixir of youth and health." Today scientific evidence supports its health benefits, indicating that regular consumption of EVOO may lower the risk of heart disease, Alzheimer's, and even cancer.
EVOO is consumed more widely in southern European countries, but do these countries have better life expectancy than their northern counterparts? Generally, the answer is yes, although Sweden also ranks highly. Interestingly, Swedes, despite low EVOO consumption, enjoy the healthiest years in the EU, followed by Italians and then the Maltese. One of the main differences between the Nordic and Mediterranean diets is the use of rapeseed (Canola) oil instead of EVOO as it is better suited to northern climate. So, could it be that one of the reasons that the Swedes live longer higher quality lives is their diet or specifically due to rapeseed oil? Well, the jury is still out on rapeseed oil as some argue that it contains high levels of Omega-6 which is the inflammatory fat as opposed to Omega-3 fatty acids.
Could the focus on fatty fish, rich in Omega-3, in the Nordic diet be cancelling out that possible Omega-6 negative effect? Overall, the research around the Nordic diet remains limited and inconsistent, although on the whole it seems to provide similar health benefits to the Mediterranean diet.
Meantime what we do know is that among all edible plant oils, EVOO has the highest percentage of monounsaturated fat (similar to avocado oil), and important polyphenols, which lower "bad" LDL cholesterol and increase the "good" HDL and offer anti-inflammatory properties that support heart and more.
Differences between EVOO and regular olive oil: Not all the olive oils are the same.
In the case of EVOO, it's the lack of chemical refinement that maintains both its sensory and health properties. "First-pressed" and "cold-pressed" are terms that emphasize that EVOO is an unrefined, natural product which has undergone a single, simple milling process without any processing to alter its quality.
Regular olive oil, on the other hand, has been refined, bleached, deodorized and then blended with 5% to 15% EVOO. "Pure" or "light" are marketing terms used for olive oil that has been refined and mixed with a small amount of EVOO to yield a product that's lighter in flavour, aroma or colour.
Health benefits of extra virgin olive oil.
Rich in healthy monounsaturated fats
EVOO is abundant in monounsaturated fats, particularly oleic acid. These fats can help reduce inflammation, improve heart function, and lower LDL cholesterol levels, blood pressure and prevent blood clotting, which in turn reduces the risk of cardiovascular diseases and stroke.
Loaded with antioxidants and polyphenols
EVOO is high in antioxidants like vitamin E, carotenoids, and polyphenols. These compounds combat oxidative stress and inflammation, with heart and neuro- protective properties. Polyphenols in EVOO, particularly oleocanthal, have been shown to protect against cognitive decline and cancer.
Supports Gut Health
EVOO promotes a healthy gut microbiome by nourishing beneficial bacteria, which can improve digestion and reduce the risk of gastrointestinal conditions like irritable bowel syndrome (IBS).
How to use extra virgin olive oil for maximum health benefits.
To maximize the health benefits of extra virgin olive oil, it’s crucial to use it correctly.
Avoid High-Heat Cooking
EVOO has a relatively low smoke point (around 375°F/190°C), meaning it can burn at high temperatures. When overheated, EVOO not only loses its delicate flavour, but its polyphenols and other beneficial compounds also break down, reducing its health benefits. For this reason, it’s best to avoid deep-frying or high-heat cooking with EVOO.
Pair with antioxidant-rich foods
EVOO can enhance the absorption of fat-soluble nutrients, such as vitamins A, D, E, and K. Drizzle it over antioxidant-rich fresh salads to boost nutrient absorption and further promote health benefits. It can be use to finish cooked dishes (soups, roasted vegetables, grilled fish) for added flavour or to lightly sauté and stir fry at low to medium heat for a short time.
How much
Use it in moderation due to its calorie density; we recommend consuming 1 to 2 tablespoons per day as part of a balanced diet. For individuals with specific health goals, such as improved cardiovascular health, studies have shown that consuming up to 4 tablespoons daily can be beneficial.
Do not reuse olive oil or any plant-based oil
Once olive oil has been used for cooking, it should not be reused. Reheating the oil repeatedly can cause it to oxidize, forming harmful compounds that may be detrimental to your health.
Choosing the best extra virgin olive oil.
Not all EVOOs are equal when it comes to polyphenol content. Polyphenols are the key compounds responsible for many of the oil's health benefits. To choose EVOO with the highest levels of polyphenols, keep the following in mind:
Harvest date
The fresher the oil, the higher the polyphenol content. Avoid bottles without a harvest date, as they may be older and less potent.
Early harvest oils
Early-harvest oils, made from green, unripe olives, have significantly higher polyphenol levels than oils made from fully ripe olives. These oils tend to taste more bitter and pungent, a hallmark of high antioxidant content.
Cold-Pressed
Choose cold-pressed oils to ensure that the polyphenols and other nutrients haven’t been damaged by heat during extraction.
Look for organic certifications
Organic olive oils, grown without synthetic pesticides or chemicals, may have higher polyphenol levels since they’re cultivated in nutrient-rich soils without harsh chemical treatments.
How to store extra virgin olive oil to maintain freshness.
EVOO is sensitive to light, and air, which can cause it to degrade over time. To preserve its flavour and nutrients:
Store it in a cool, dark place (e.g., a pantry).
Use dark glass airtight containers to minimize exposure to ultraviolet light, air and to harmful chemical that can seep into the oil from plastic containers. This improves oil quality and longevity.
Consume within 12–18 months of the harvest date for optimal freshness.
Conclusion.
EVOO is a nutritional powerhouse that can provide a wealth of health benefits when used correctly. Consuming around 1-2 tablespoons daily is sufficient to enhance heart health, reduce inflammation, and protect against oxidative stress. However, to get the most out of your EVOO, choose high-quality, polyphenol-rich varieties, avoid cooking at high temperatures, and never reuse the oil.
But as ever while adding to your daily regime can help other aspects of your diet and lifestyle are important too and its benefits will be negatived if you eat it along with a diet consisting of mainly UPFs for example.
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