Olive Oil- Liquid Gold
I have always used olive oil for cooking and salad dressings but only recently dived deeply into its specific benefits. If you don’t have time to read the article her are some practical takeaways:
Yes, you can cook with olive oil, in fact its great for all cooking, even deep frying, because it is so stable.
Extra virgin olive oil is best.
Here in Australia, we are blessed with world-class high-quality olive oil, so you can buy locally produced olive oil.
The Research-Backed Benefits of Good Olive Oil
Olive oil, often referred to as "liquid gold," has been a cornerstone of the Mediterranean diet for centuries, celebrated not just for its flavour but also for its considerable health benefits. Recent scientific research continues to validate its role in promoting health and preventing disease. But not all olive oils are created equal; the quality matters. Here, we dive into the science-backed benefits of good olive oil—particularly extra virgin olive oil (EVOO)—and why it deserves a place in our daily diet.
1. Rich in Antioxidants and Healthy Fats
Good olive oil, especially EVOO, is loaded with monounsaturated fats, primarily oleic acid, which has been shown to reduce inflammation and support heart health. Additionally, it’s a rich source of polyphenols—potent antioxidants that protect cells from oxidative damage. Studies indicate that these compounds can lower the risk of chronic diseases, including cancer and cardiovascular conditions.
2. Supports Heart Health
Many studies highlight the cardiovascular benefits of olive oil. It’s a key component of the Mediterranean diet, which has been linked to reduced rates of heart disease. EVOO can improve cholesterol profiles by raising HDL (good cholesterol) and lowering LDL (bad cholesterol). Also, its anti-inflammatory properties help maintain healthy blood vessels and reduce the risk of atherosclerosis.
Key Study:
A landmark study, the PREDIMED trial, showed that individuals who consumed a Mediterranean diet enriched with extra virgin olive oil had a significantly lower risk of heart attack, stroke, and cardiovascular death compared to those on a low-fat diet.
3. Protects Brain Health
Emerging research suggests that the antioxidants and healthy fats in olive oil play a vital role in brain health. EVOO has been shown to reduce the risk of neurodegenerative diseases, such as Alzheimer’s. Its anti-inflammatory effects may combat brain inflammation, a factor implicated in cognitive decline.
Key Study:
A 2017 study published in Annals of Clinical and Translational Neurology found that a diet rich in EVOO improved memory and learning in mice and reduced the formation of amyloid-beta plaques, a hallmark of Alzheimer’s disease.
A 2024 study published on the JAMA Network, showed that in US adults, higher olive oil intake was associated with a lower risk of dementia-related mortality, irrespective of diet quality.
4. Anti-Inflammatory Effects
Chronic inflammation is a driver of many modern illnesses, including arthritis, diabetes, and cardiovascular diseases. EVOO contains oleocanthal, a compound with anti-inflammatory properties comparable to ibuprofen. Regular consumption of good olive oil may help reduce inflammation in the body, providing relief for conditions like arthritis.
5. Supports Digestive Health
Olive oil’s beneficial effects extend to the digestive system. It aids in the absorption of fat-soluble vitamins (A, D, E, and K) and supports gut health. Some studies suggest that EVOO may have a mild protective effect against gastric ulcers and may help balance gut microbiota.
6. May Reduce the Risk of Type 2 Diabetes
Incorporating EVOO into your diet may help regulate blood sugar levels and improve insulin sensitivity. Research shows that diets rich in olive oil can lower the risk of developing type 2 diabetes and improve glycemic control in people already diagnosed with the condition.
Key Study:
A study published in Diabetes Care found that a Mediterranean diet enriched with olive oil reduced the incidence of type 2 diabetes by over 40% in high-risk individuals.
7. Skin and Hair Benefits
While most of the benefits of olive oil are tied to its consumption, its topical use shouldn’t be overlooked. Rich in vitamin E and antioxidants, olive oil can nourish the skin and hair, combat dryness, and protect against environmental damage.
Choosing the Best Olive Oil
Not all olive oils are created equal. To reap the full health benefits, choose high-quality extra virgin olive oil:
Look for "Extra Virgin": This indicates minimal processing and a higher concentration of nutrients.
Check the Harvest Date: Fresher oil has more potent antioxidants.
Opt for Dark Bottles: Light and heat degrade olive oil, so dark glass bottles help preserve quality. I also like to store my best quality olive oil in the fridge.
How to Incorporate Good Olive Oil into Your Diet
Drizzle it over salads, roasted vegetables, or grains.
Use it as a dip for whole-grain bread.
Add it to soups or stews for a finishing touch.
Use it for all your cooking - frying, baking, roasting, even deep frying. This is because olive oil is a very stable oil and is less likely to break down and form harmful compounds.
Final Thoughts
Good olive oil is more than just a culinary staple; it’s a health-boosting elixir backed by science. By incorporating high-quality EVOO into your diet, you can enjoy its myriad benefits—from heart and brain health to glowing skin. The research is clear, as well as a long history of being highly valued in Mediterranean countries.
