The Benefits of Using Olive Oil
Fats have been given a pretty bad rap in our diet obsessed, low-fat promoted society. We have been brainwashed into believing that the fats we eat are instantly going to make us pack on pounds into infinity. However, this could be further from the truth. Fats are ESSENTIAL in our bodies and in the foods we eat. Choosing the right types of dietary fats regulates body temperature and energy, insulates our organs, maintains healthy skin and hair, aids in the absorption of fat-soluble vitamins (A,D,E,K) and supports and brain health.
There is one oil I will be discussing today: Olive oil.
Olive oil is indeed one of the healthiest oils on the planet. Olive oil is the highest in monounsaturated fats. Monounsaturated fats are known for their beneficial effects on cardiovascular disease risk markers. They have been shown to reduce LDL and triglycerides and increase HDL, decrease oxidized LDL, reduce inflammation, and lower blood pressure, and they may reduce the incidence of heart disease. (1)
Polyphenols
Olive oil also contains two important fat-soluble nutrients: Vitamins E and K. One tablespoon of olive oil contains approximately 10% of the recommended daily value of each of these. It has more than just vitamins and fats: it’s also famous for its polyphenols.
Polyphenols are phytochemicals, meaning they are created by plants. Like other antioxidants, they help to fight oxidative stress and may fight against aging-related diseases like heart disease, high blood pressure and cholesterol. (2, 3)
Several of the polyphenols found in olive oil—including hydroxytyrosol, oleuropein and luteolin—have shown to be especially helpful in avoiding unhealthy blood clotting by keeping our blood platelets in check. Hydroxytyrosol also helps protect our blood vessels from being damaged by overly reactive oxygen molecules by triggering changes at a genetic level. (3)
Gut Flora Function
New research is showing that polyphenols in olive oil may help balance the bacteria in our digestive tract; slowing the growth of unwanted bacteria. Some of these polyphenols are specifically able to inhibit the growth of the Helicobacter pylori bacterium; the bacterium that leads to stomach ulcers and other unwanted digestive problems. Another category of polyphenols called secoiridoids, continues to be a focus in research on prevention of digestive tract cancers. (4, 5, 6)
Brain Health
It isn’t new research that proves olive oil can improve human brain health. Epidemiological studies support the idea that the Mediterranean diet, known to be rich in olive oil, is protective against Alzheimer’s disease and dementia. (7) The anti-inflammatory polyphenol known as Oleocanthal is known for being able to clear proteins associated with the development of Alzheimer’s disease. The phenols in extra virgin olive oil counteract amyloid aggregation and toxicity in both human and animal studies. Replacing unhealthy fats with olive oil can reverse this trend, leading to increased mental wellness.
Which Olive Oil to Choose?
While olive oil contains mostly monounsaturated fatty acids, researchers believe that it is actually the phenolic compounds that stabilize the oil as it’s heated. Purchasing extra-virgin olive oil versus pure olive oil is important as extra-virgin olive oil goes through less processing and does not go under any heat or chemical treatment. Be sure to choose a bottle that is dark, not clear.
Should you cook with olive oil?
The concern is that the monounsaturated fat in olive oil is less stable than the saturated fat found in butter or coconut oil. Monounsaturated fats are more prone to oxidation (think "rancid” inflammatory fats) if cooked at high temperatures. However, monounsaturated fats are still fairly stable in comparison to polyunsaturated fats such as vegetable oils (canola, soybean, sunflower). The high antioxidant compounds found in olive oil may offer a protective effect against oxidation as well. Olive oil is usually best left unheated and used as dressings or to drizzle on food.
Ultimately, choosing to cook with olive oil is up to the consumer. While its usually best not to cook any fats at extremely high heat, olive oil would be a better choice than a polyunsaturated fat that is more likely going to oxidize into a trans fatty acid. The key to keeping olive oil from oxidizing is to store in a dark container away from light exposure.
Ways to include olive oil into your diet:
Drizzle on salads, such as olive oil + vinegar
Dip freshly sliced bread into olive oil as an appetizer
Lightly sauté vegetables
Spread some on a sandwich or make a grilled cheese instead of cooking spray
Fry eggs with olive oil
