Extra Virgin Olive Oil And South Asian Cooking

How extra virgin olive oil is used in differing ethnic diets with major health benefits

^{Updated August 22nd 2024}

Discover the Magic of Extra Virgin Olive Oil in Ethnic Cuisines

Extra virgin olive oil has long been a staple in Mediterranean diets, but its benefits and versatility extend far beyond this regional cuisine. From Indian curries to Mexican salsas, Extra virgin olive oil can enhance a wide array of ethnic dishes, bringing a unique richness and depth of flavour. This blog post will explore why extra virgin olive oil is an essential ingredient for culinary adventurers and food enthusiasts looking to experiment with different ethnic diets. We’ll discuss the health benefits, versatility, and practical tips for incorporating extra virgin olive oil (EVOO) into your cooking repertoire.

The Global Appeal of Extra Virgin Olive Oil

Extra virgin olive oil isn’t just for Italian pasta or Greek salads. Its global appeal lies in its rich, fruity flavour and numerous health benefits. Plus, it complements a variety of ethnic diets, making it a must-have ingredient in any kitchen.

In many cultures, olive oil is revered for its versatility and nutritional value. For instance, the Mediterranean diet, renowned for its health benefits, relies heavily on EVOO. However, the use of this oil transcends Mediterranean borders, finding a place in kitchens worldwide.

Health Benefits of Extra Virgin Olive Oil

One of the main reasons for EVOO’s widespread popularity is its impressive health benefits. Rich in monounsaturated fats, antioxidants, and anti-inflammatory properties, it promotes heart health, reduces inflammation, and may even protect against certain cancers.

Additionally, EVOO contains oleic acid, which has been shown to lower the risk of heart disease. Its antioxidants, such as vitamin E and polyphenols, help combat oxidative stress and inflammation. Incorporating EVOO into your diet can improve overall health and well-being.

Cardiovascular diseases (CVDs) are the number 1 cause of death globally: more people die annually from CVDs than from any other cause. An estimated 17.9 million people died from CVDs in 2016, representing 31% of all global deaths. Of these deaths, 85% are due to heart attack and stroke. However there is one ethnic group that is at particular risk of CVD, the South Asian community. We are pleased to share the findings of The Masala study (Masala).

“Every South Asian has a very common experience unfortunately, and it’s that we all have someone in our first-degree circle that has either died suddenly or had premature cardiovascular disease,” said Dr. Abha Khandelwal, a cardiologist at the Stanford South Asian Translational Heart Initiative.

Experts are only now beginning to uncover why rates of heart disease are so high in this group. In 2013, a team of researchers at the University of California, San Francisco and North-Western University established a study that has followed more than 900 South Asians in Chicago and the Bay Area. Their ongoing study, known as Masala, for Mediators of Atherosclerosis in South Asians Living in America, has found that South Asians tend to develop high blood pressure, high triglycerides, abnormal cholesterol and Type 2 diabetes at lower body weights than other groups. South Asian men are also prone to high levels of coronary artery calcium, a marker of atherosclerosis that can be an early harbinger of future heart attacks and strokes.

“South Asians represent almost 20 to 25 percent of the world’s population, and this is a major public health problem in this huge population,” said Dr. Alka Kanaya, a professor of medicine at U.C.S.F. and one of the Masala principal investigators. Born in Mumbai and raised in California, Dr. Kanaya was inspired to launch the Masala project after seeing many of her friends and family members die from heart disease at relatively young ages.

Heart disease is the leading killer of adults nationwide, and South Asians, the second fastest-growing ethnic group in America, have a higher death rate from the disease than any other ethnic group. People of South Asian descent, which includes countries like India, Pakistan, Bangladesh, Nepal, Sri Lanka, Bhutan and the Maldives, have four times the risk of heart disease compared to the general population, and they develop the disease up to a decade earlier.

The Importance Of Ethnicity

The American Heart Association and other medical groups issued updated cholesterol guidelines that, for the first time, urged doctors to consider ethnicity when determining a patient’s cardiovascular risk and treatment options. Citing studies by the Masala researchers, the guidelines identified South Asians as a “high risk” group and “stronger candidates” for statin medications when other risk factors are present.

Some of the most striking findings to come out of Masala relate to body composition. Using CT scans, Dr. Kanaya and her colleagues found that South Asians have a greater tendency to store body fat in places where it shouldn’t be, like the liver, abdomen and muscles. Fat that accumulates in these areas, known as visceral or ectopic fat, causes greater metabolic damage than fat that is stored just underneath the skin, known as subcutaneous fat.

Studies show that at a normal body weight — generally considered a body mass index, or B.M.I., below 25 — people of any Asian ancestry, including those who are Chinese, Filipino and Japanese, have a greater likelihood of carrying this dangerous type of fat. Despite having lower obesity rates than whites, Asian-Americans have twice the prevalence of Type 2 diabetes, which promotes heart attacks and strokes.

Heart risks tended to be greatest in South Asians, the Masala researchers found. In one recent study, in the Annals of Internal Medicine, they found that 44 percent of the normal weight South Asians they examined had two or more metabolic abnormalities, like high blood sugar, high triglycerides, hypertension or low HDL cholesterol, compared to just 21 percent of whites who were normal weight.

The Masala researchers also found that using the standard cut off point to screen for diabetes, a B.M.I. of 25 or greater, would cause doctors to overlook up to a third of South Asians who have the disease. “Many of them may never get to that B.M.I. and they will have had diabetes for years,” Dr. Kanaya said.

The findings helped prompt the American Diabetes Association to issue updated guidelines in 2015 that lowered their screening threshold for diabetes, to a B.M.I. of 23 for Asian-Americans. A public awareness campaign, organized by the National Council of Asian Pacific Islander Physicians, called Screen at 23 has drawn attention to the issue, and a.t least three states, including California, Massachusetts and Hawaii, have enacted policies to promote more aggressive health screenings of Asian-Americans. Representative Pramila Jayapal of Washington, the first Indian-American woman to serve in the House, recently introduced a bill to provide more funding for South Asian heart health awareness and research.

Most of the participants in the Masala study are first-generation immigrants, and the researchers found that their cultural practices also impact their disease rates. Cardiovascular risks tended to be highest in two groups: those who maintained very strong ties to traditional South Asian religious, cultural and dietary customs, and those who vigorously — embraced a Western lifestyle. Those with lower risk are what the researchers call bicultural, maintaining some aspects of traditional South Asian culture while also adopting some healthy Western habits.

The Versatility of Extra Virgin Olive Oil

Extra Virgin Olive Oil’s versatility makes it perfect for experimenting with various ethnic cuisines. Whether you’re drizzling it over a salad, using it as a marinade, or cooking with it, EVOO enhances the flavours of countless dishes. Its ability to adapt to different cooking methods and flavour profiles makes it an indispensable ingredient in any kitchen.

From sautéing vegetables to baking desserts, EVOO can be used in numerous ways. Its high smoke point allows for safe cooking at high temperatures, making it suitable for frying and roasting. The subtle, fruity notes of EVOO can elevate the flavours of any dish, making it a versatile choice for culinary adventurers.

Incorporating EVOO in Mediterranean Cuisine

The Mediterranean diet is celebrated for its delicious and healthful dishes, with EVOO playing a starring role. Classic recipes like Greek salad, Italian bruschetta, and Spanish gazpacho all rely on high-quality EVOO to bring out the best in their flavours.

Greek Salad with EVOO

A traditional Greek salad combines fresh tomatoes, cucumbers, red onions, olives, and feta cheese, all drizzled with EVOO. The oil’s fruity notes enhance the natural sweetness of the vegetables and add a rich, luxurious finish.

Italian Bruschetta

Bruschetta, a popular Italian appetizer, features toasted bread rubbed with garlic and topped with tomatoes, basil, and a generous drizzle of EVOO. The oil’s peppery and fruity flavors elevate the simple ingredients, creating a delightful burst of taste with every bite.

Spanish Gazpacho

Gazpacho, a cold Spanish soup made from tomatoes, cucumbers, bell peppers, onions, and garlic, benefits greatly from a splash of EVOO. The oil’s smooth texture and rich flavor complement the freshness of the vegetables, resulting in a refreshing and satisfying dish.

EVOO in Middle Eastern and North African Dishes

Middle Eastern and North African cuisines are known for their bold flavors and aromatic spices. EVOO is a common ingredient in many dishes from these regions, adding depth and richness to their complex flavor profiles.

Moroccan Tagine

A traditional Moroccan tagine features slow-cooked meats, vegetables, and dried fruits, all seasoned with a blend of spices. EVOO adds a layer of richness without overpowering the dish, allowing the spices to shine through.

Lebanese Tabbouleh

Tabbouleh, a vibrant salad made from parsley, tomatoes, onions, and bulgur wheat, is traditionally dressed with EVOO and lemon juice. The oil’s fruity and peppery notes enhance the freshness of the ingredients, making it a perfect accompaniment to grilled meats and vegetables.

Enhancing Asian Cuisine with EVOO

Asian cuisine is diverse and vibrant, with each region offering its unique flavors and ingredients. EVOO can be seamlessly incorporated into various Asian dishes, enhancing their taste and nutritional value.

Indian Curries

Indian cuisine is known for its rich, aromatic curries, often cooked with ghee or vegetable oil. Replacing these fats with EVOO can add a unique depth of flavor while providing additional health benefits. The oil’s fruity and peppery notes complement the spices, creating a harmonious dish.

Japanese Tempura

Tempura, a Japanese dish featuring lightly battered and fried vegetables or seafood, can be made healthier by using EVOO for frying. The oil’s high smoke point ensures a crispy, golden exterior without compromising the delicate flavors of the ingredients.

Thai Stir-Fries

Thai stir-fries, known for their vibrant flavors and fresh ingredients, can benefit from the addition of EVOO. The oil’s fruity notes enhance the natural sweetness of vegetables and the umami flavors of soy sauce and fish sauce, creating a well-balanced dish.

Adding EVOO to Latin American Dishes

Latin American cuisine is characterized by its bold flavors and diverse ingredients. EVOO can be used to enhance the taste and nutritional value of many traditional dishes from this region.

Mexican Salsas

Salsas are a staple in Mexican cuisine, adding flavor and heat to various dishes. Incorporating EVOO into your salsa recipes can create a smoother texture and richer flavor. The oil’s fruity notes complement the acidity of tomatoes and the heat of chili peppers, resulting in a well-rounded sauce.

Brazilian Feijoada

Feijoada, a traditional Brazilian stew made from black beans, pork, and beef, can benefit from the addition of EVOO. The oil adds a layer of richness and helps to meld the flavors of the various ingredients, resulting in a hearty and satisfying meal.

This discrepancy plays out in their dietary behaviors. Almost 40 percent of Masala participants are vegetarian, a common practice in India that is widely regarded in the West as heart healthy. But vegetarians who eat traditional South Asian foods like fried snacks, sweetened beverages and high-fat dairy products were found to have worse cardiovascular health than those who eat what the researchers call a “prudent” diet with more fruits, vegetables, nuts, beans and whole grains (and, for nonvegetarians, fish and chicken). People who eat a Western style diet with red and processed meat, alcohol, refined carbohydrates and few fruits and vegetables were also found to have more metabolic risk factors.

Dr. Namratha Kandula, a Masala investigator at Northwestern, said she hopes to study the children of the Masala participants next because they tend to influence their parents’ health and lifestyle habits, and the researchers want to understand whether health risks in second-generation South Asians are similar or not. But for now, some experts say their goal is to increase outreach to South Asians who may be at high risk and neglecting their health.

“As a South Asian Bay Area resident, I see that we focus a lot on success and academic achievements in our families,” said Dr. Khandelwal at Stanford. “But we don’t necessarily look at our health success, and your health is something that you can’t easily get back.”

Why Extra Virgin Olive Oil (EVOO) Contributes To Heart Health

The heart-healthy benefits of extra virgin olive oil have been known for centuries. The Mediterranean diet, which has long been known for its health benefits, includes extra virgin olive oil as a key ingredient. Extra virgin olive is high in oleic acid, a monounsaturated fat that has been shown to lower bad cholesterol levels and reduce inflammation. In addition, extra virgin olive oil contains antioxidants that help to protect the heart and blood vessels from damage.

Extra virgin olive oil is the best olive oil to consume. This is because it is made from the first cold pressing of olives and has not been exposed to high temperatures or chemicals during processing. As a result, it retains more of its beneficial nutrients.

“All oils are fats, and will have some composition of saturated fats, polyunsaturated fats, and monounsaturated fats. So, while one tablespoon of any oil will provide about 120 calories, the quality of these calories is not equal,” said Kary Woodruff, registered dietitian at the Salt Lake Intermountain Live Well Center.

“Some types of fats, for example, may increase our risk for heart disease, while others may provide a protective benefit,” Woodruff said.

Saturated fats can be found in butter coconut oil and hydrogenated oils. The fat can increase your LDL cholesterol level in your blood stream. Unsaturated fats, which olive oil has, can help with HDL “good cholesterol” levels.

“Extra virgin olive oil is a great source of monounsaturated fatty acid and has shown to help reduce one’s risk for heart disease,” Woodruff said.

Olive oil also helps with giving antioxidants that can protect red blood cells from damage – otherwise that damage could lead to heart disease, heart attacks and stroke.

Extra Virgin Olive Oil & The Food & Drug Administration

The FDA is now allowing health labels for consuming olive oils with high levels of oleic acid like Morocco Gold extra virgin olive oil to reduce coronary heart disease.

The hope is that this will encourage people to eat more nutritious and healthy foods and that, in turn, will help to drive down rates of chronic illnesses associated with poor diets, including coronary heart disease.

Statement from FDA Commissioner Scott Gottlieb, M.D., on a new qualified health claim for consuming oils with high levels of oleic acid to reduce coronary heart disease risk

As Commissioner of the U.S. Food and Drug Administration, I remain committed to finding new ways to reduce the burden of chronic disease through improved nutrition. Using the FDA’s labelling tools to foster innovation toward healthier foods that consumers want is one of the primary goals of the FDA’s Nutrition Innovation Strategy that I first announced in March.

FDA Commissioner Scott Gottlieb, M.D

The FDA responded to a petition for a new qualified health claim for edible oils containing high levels of oleic acid, a monounsaturated fat that’s been shown to have cardiovascular benefits when it replaces heart-damaging saturated fat.