Olive oil has been around since before biblical times and is still a major part of the diet in many countries. Most notably, Greece has the highest consumption per capita, at approximately 24 liters per person. A household of 5 people may use 25 gallons per year. Spain consumes roughly 15 liters per person a year, while Italy consumes 13 liters per capita. Greece, Spain and Italy are three of the countries that make up the Mediterranean region of Europe.
The popular “Mediterranean Diet” focuses on olive oil as the primary source of fat. Even though a large portion of the diet may consist of breads and grains, and a moderate daily consumption of wine, people in that region of the world have very low incidences of heart disease, cancer, diabetes, and other conditions caused by chronic inflammation. The reason for this is that the “Mediterranean Diet” is not so much a diet as it is a way of life. Fresh, seasonal, locally grown fruits and vegetables, nuts, beans, and seeds makes up the bulk of the diet. Fish and/or poultry is limited to twice a week, and red meat is only consumed a few times a month (and in small quantities). Dairy, eggs, and processed foods are kept to a minimum. Wine is normally consumed with a meal and generally no more than 2 glasses for men and one for women. Regular physical activity to promote fitness and overall well-being is as much a part of the “diet” as any of the food.
From a health and nutrition point of view, the Mediterranean way of life sounds ideal. But let me pause for a moment to point out something important. The Mediterranean Diet is a traditional way for the cultures of the Mediterranean area to eat. The diet consists of foods that were local and readily available. To stick to this traditional diet today means to limit processed foods and other foods that are now shipped in from other regions (not locally and sustainably grown). It also means not over-indulging in meat and sugary desserts.
The same general principals can apply to wherever you live by choosing seasonal and locally grown fruits and vegetables, and limiting processed foods. The amount of animal protein and fat needed greatly depends on the climate in which you live; colder regions would naturally consume more animal products. And of course, be physically active.
Traditionally, olive trees were only grown in Europe, particularly in the Mediterranean region; consequently, that is where olive oil was first produced. So does that mean that North Americans and other parts of the world could not benefit from consuming olive oil? Not at all.
Olive oil is now being made in the United States from olive trees grown in California, Texas, Georgia, and Florida. Which is great news for Americans because that means we are more likely to be able to get very fresh olive oil, which has greater health benefits than olive oil that was made months or years before you bought it.
In 2010, the USDA (United States Drug Administration) put in place The U.S. Standards for Grades of Olive Oil and Olive-Pomace Oil. Of the eight classifications, the only two worth mentioning are U.S Extra Virgin Olive Oil and U.S. Virgin Olive Oil; the other 5 have very limited health benefits. Still, despite these standards, there is a lot of conflicting information on how to prepare food with it.
Extra virgin olive oil is high in vitamins E and K and contains the most health boosting polyphenols because it is oil from the first press of the olive. Polyphenols are powerful anti-oxidants that fight free radicals and lower inflammation, which reduces the risk factor for everything from heart disease and cancer to Alzheimer’s and other age related diseases. Cold pressed means that no heat was used in extracting the oil.
Virgin olive oil is made from the second press of the olives, and contains lower levels of polyphenols than extra virgin olive oil.
Olive oil produced from the third or more press has significantly lower levels of polyphenols and is likely produced using heat and chemicals; as in the case of “light” olive oil, which is simply labeled “olive oil”. The more refined the oil, the less health benefits it has.
When choosing olive oil, look for cold pressed extra virgin olive oil in a glass bottle that is dark in color. It should be unrefined, and organic is best. It should be as fresh as possible; shelf life for olive oil is two years. Exposure to heat, light and air will cause it to lose its potency faster. Unfortunately, most companies do not put dates on their products.
All oils have a smoke point. That is the temperature at which the oil begins to smoke. That is also the temperature at which it loses its health benefits and can even cause adverse reactions in the body. As oil breaks down, it becomes rancid. Rancid oil can cause an inflammatory response in your body, which is the exact opposite of the health benefits it normally provides. Instead of reducing inflammation, it actually increases it.
The smoke point for unrefined extra virgin olive oil can vary from 320°F to 420°F. The reason for the variation is how much free fatty acid the oil contains. The free fatty acids are monounsaturated fats, which are healthy fats. They are necessary for heart, brain, and neurological health. They are critical to absorption of important fat-soluble vitamins E, D, A, K as well as carotenoids. Olive oil is high in oleic acid, also known as Omega-9 fatty acid, and has powerful anti-inflammatory benefits.
The International Olive Council test standard of free fatty acids (FFAs) for extra virgin olive oil is ≤0.8%. The test standard for virgin olive oil is ≤2%. The lower the FFA content, the higher the smoke point. For cooking and baking, extra virgin olive oil will provide greater health benefits since it will have a higher smoke point than virgin olive oil. While this would imply that for cooking at low temperatures or when consumed unheated virgin olive oil is better, however, virgin olive oil contains much less polyphenols and is less effective at reducing inflammation. Extra virgin olive oil has more health benefits all the way around.
Oil bottled in a clear bottle has less health benefits than oil bottled a dark bottle because exposure of the oil to light causes the polyphenols to break down. And remember, when oil breaks down it becomes rancid. Rancid oil causes an inflammatory response in your body which can aggravate arthritis, cause cognitive problems, lead to depression, cancer, heart disease, diabetes, obesity, and other conditions associated with chronic inflammation.
Don’t forget to check the date printed on the bottle. If it is labeled “Best Before Date (BBD)” or “Sell By Date”, it is difficult to know what exactly that means in reference to when it was produced. Two years is the maximum shelf life for olive oil; and hopefully it has been protected from heat and excessive light. But choose the latest date possible to help ensure that it will retain its natural health benefits for as long as possible.
To get the most health benefits from your olive oil, it is best consumed unheated/uncooked. It makes excellent salad dressings, and can complement bread when used as a dipping oil (add lovely Italian spices for a wonderful treat). According to new research, the monounsaturated fat in olive oil, when used as a salad dressing, makes the nutrients of the salad more bioavailable and easily used by the body.
I want to share with you one of the homemade salad dressings that we love at our house. It’s so good for you because it is made with extra virgin olive oil, fresh lemon juice (which is a wonderful alkalizer), red wine vinegar (which is great for digestion), and garlic and spices that also provide amazing health benefits. Raw extra virgin olive oil can take a little time to get used to, so definitely adjust the ingredients to season to taste. Plus, add as many raw veggies to your salad greens as possible; we love carrots, tomatoes, mushrooms, onions, and sugar snap peas but the possibilities are endless!
Easy Italian Dressing
1 cup extra virgin olive oil
Juice of ½ lemon
¼ cup red wine vinegar
2-3 cloves of garlic pressed or finely chopped
¼ tsp salt
Pinch of rosemary
Pinch of basil
Pinch of oregano
Pinch of thyme
(Or any of your favorite Italian seasonings)
Shake well before each use to mix the oil and vinegar and stir up the spices.
It is best to make this dressing the day before so that the spices can flavor the oil.
Do not refrigerate.
References
Argriculture, U. S. (2010, April 28). United States Standards for Grades of Olive Oil and Olive-Pomace Oil. Retrieved from Olive Oil Times: oliveoiltimes.com/library/UDSA-standards.pdf
Cooking with Extra Virgin Olive Oil and Olive Oil. (n.d.). Retrieved from About Olive Oil: www.aboutoliveoil.org/cookingwitholiveoil.pdf
Mediterranean Diet Pyramid. (n.d.). Retrieved from Oldways: polwayspt.org/resources/heritage-pyramids/mediterranean-pyramid/overview
Nordqvist, C. (2014, August 30). What Are the Health Benefits of Olive Oil? Retrieved from Medical News Today: www.medicalnewstoday.com/articles/266258.php
Quality and Testing. (n.d.). Retrieved from About Olive Oil: www.aboutoliveoil.org/download_ec_qualitytesting.pdf
Tallmadge, K. (2013, July 06). Is Your Olive Oil As Healthy As You Think? Retrieved from Livescience: www.livescience.com/37998-olive-oil-health-benefits.html
Tannenbaum, K. (2013, July 25). Top U.S. Olive Oils You Should Know About. Retrieved from Delish: www.delish.com/food/news/a39976/best-american-made-olive-oils/
The Emerging Health Attributes of the Mediterranean Diet and Olive Oil. (n.d.). Retrieved from About Olive Oil: www.aboutoliveoil.org/ooemerginghealthbenefits.pdf
