It’s no secret that we love to cook! When it comes to making meals, olive oil is a staple in our kitchen. In fact, we are olive oil-geeks and have tons of different varieties and brands to cook with. Olives were brought to America by the Spanish and Portuguese explorers during the 15th and 16th centuries. They were introduced into California by the Franciscan missionaries in the late 18th century. Olive oil is made from the crushing and pressing of olives. There are different varieties of olive oil including extra virgin olive oil, virgin olive oil, pure olive oil, and light olive oil. We always use cold pressed extra virgin olive oil because it has the most nutrients (and hasn’t been exposed to harsh heat). Here are some of the health benefits of olive oil.
- In many parts of the world, a high fat intake is associated with the development of chronic degenerative diseases. In the Mediterranean region where olive oil is the main fat used, rates of chronic disease are lower than in other cultures. In fact, cultures consuming olive oil have been found to have much lower rates of heart disease, atherosclerosis, diabetes, colon cancers, and asthma.
- Studies on olive oil and atherosclerosis reveal that particles of LDL cholesterol found in the oil are less likely to become oxidized. Extra virgin olive oil contains polyphenolic phytonutrients that further protect LDL from becoming oxidized. Oxidized cholesterol sticks to artery walls so preventing oxidation is a good way to prevent atherosclerosis.
- It has been shown that olive oil had better effects on blood sugar than healthy meals that were low in fat. When olive oil is used to enhance a low-saturated fat, high-carbohydrate diabetic diet, the diet still has beneficial effects on blood sugar control.
- A good diet with olive oil helps to keep triglyceride levels low.
- Regular use of olive oil has been associated with lower rates of asthma and rheumatoid arthritis.
- A preliminary study focused on overweight men suggests that substituting olive oil for saturated fat can translate into a small but significant loss of body weight and fat mass.
- Extra virgin olive oil is the least refined of all the varieties of olive oil. It retains the most nutrients including antioxidants such as oleuropein and hydroxytyrosol.
References
Mateljan, G. (2007). The Worlds Healthiest Foods. Seattle, WA: George Mateljan Foundation.
