How Olive Oil Can Reduce Disease By Helping To Stabilise Blood Sugar Levels
Updated August 27th 2021
According to the American Heart Association (AHA) diabetes often lowers HDL (good) cholesterol levels and raises triglycerides and LDL (bad) cholesterol levels. Both increase the risk for heart disease and stroke. But, the high levels of polyphenols in cold pressed extra virgin olive oil can protect against coronary heart disease by reducing cholesterol absorption, which in turn can result in decreased delivery of cholesterol to the liver.
Foods Which Reduce The Risk Of High Cholesterol And Diabetes
According to a recent report in ActiveBeat.com Olive Oil is one of ten foods which can help reduce your levels of LDL (bad) cholesterol.
The report explains how olive oil contains heart-healthy phytosterols, which are plant-based compounds that help block cholesterol absorption.
Researchers at Biofortis Clinical Research, claim that consuming extra virgin olive oil (EVOO) decreases heart rate and diastolic blood pressure. The study monitored the effects of extra virgin olive oil on a group of 54 healthy male and female participants, for a total of 21 days and discovered that olive oil decreased LDL (bad) cholesterol by 11-percent. Interestingly enough, the same study found that corn oil was able to lower total cholesterol by roughly 9-percent.
Blood Sugar Levels And Extra Virgin Olive Oil
Regulation of blood sugar (glucose) especially after eating is one regulatory system that has a definite friend in Extra Virgin Olive Oil. One recent study on individuals diagnosed with impaired fasting glucose (IFG) helps explain the ability of Extra Virgin Olive Oil to improve blood sugar regulation.
Like this name implies, IFG is a condition in which blood sugar levels are too high, even when no food is being eaten and digested. However, in this particular study, participants were given a little less than one tablespoon of Extra Virgin Olive Oil along with a familiar lunch meal of pasta, salad, fruit, and a slice of ham. When the participants’ insulin and blood sugar levels were measured at one hour and two hours after lunch, their blood sugar levels were found to be significantly lower due to this added Extra Virgin Olive Oil.
Researchers for this study went one step further, however. They looked at potential ways in which Extra Virgin Olive Oil might have produced these desirable effects. What they found were higher levels of incretins, specifically glucagon-like peptide-1 (GLP-1) and glucose-dependent insulinotropic polypeptide (GIP) in the blood of participants after consuming Extra Virgin Olive Oil. Since these incretins are molecules that stimulate more insulin production, raising their levels resulted in more insulin secretion and more removal of sugars from the blood.
In short, these study participants achieved better insulin secretion and better regulation of blood sugar levels following their lunch meal through the addition of Extra Virgin Olive Oil.
How Can Extra Virgin Olive Oil Help Improve Blood Sugar Levels
Extra Virgin Olive Oil is probably the most extensively researched foodstuff on the planet and the health benefits are evidence based. Thanks to the recent spotlight on the Mediterranean Diet, extensive research has been done on the composition of best olive oil. What has been discovered is an extensive list of phytonutrients; one of the most praised is its polyphenols.
Beneficial effects of natural plant polyphenols on the human body have been evaluated in a number of scientific research projects. Bioactive polyphenols are natural compounds of various chemical structures. Their sources are mostly fruits, vegetables, nuts and seeds, roots, bark, leaves of different plants, herbs, whole grain products, processed foods (dark chocolate), as well as tea, coffee, and red wine. Polyphenols are believed to reduce morbidity and/or slow down the development of cardiovascular and neurodegenerative diseases as well as cancer. Biological activity of polyphenols is strongly related to their antioxidant properties. They tend to reduce the pool of reactive oxygen species as well as to neutralize potentially carcinogenic metabolites. A broad spectrum of health-promoting properties of plant polyphenols comprises antioxidant, anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects. Scientific studies present the ability of polyphenols to modulate the human immune system by affecting the proliferation of white blood cells, and also the production of cytokines or other factors that participate in the immunological defense. The aim of the review is to focus on polyphenols of olive oil in context of their biological activities.
Keywords: olive oil, Olea europea, polyphenols, oleuropein, hydroxytyrosol, anticancer therapy
Polyphenols have been shown to reduce morbidity and/or slow down the progression of cardiovascular, neurodegenerative, and cancer diseases. The mechanism of action of polyphenols strongly relates to their antioxidant activity. Polyphenols are known to decrease the level of reactive oxygen species in the human body. In addition, health-promoting properties of plant polyphenols comprise anti-inflammatory, anti-allergic, anti-atherogenic, anti-thrombotic, and anti-mutagenic effects. There is a body of research demonstrating their ability to modulate the human immune system by affecting the proliferation and activity of white blood cells, as well as the production of cytokines or other factors that participate in immunological defence.
Morocco Gold Extra Virgin Olive Oil Is High In Polyphenols
Our latset harvest has produced a low acidity level of 0.2% together with the highest level of polyphenols yet seen in our extra virgin olive oil.
|3,4 DHPEA-EDA||85 mg/kg|
|Ligstroside aglycone (p, HPEA-EA)||20 mg/kg|
|Oleuropein aglycone (3,4 DHPEA-EA)||71 mg/kg|
|Oleocanthal p, HPEA-EDA||65 mg/kg|
|Polyphenols Total||644 mg/kg|
Tyrosol : A Key Polyphenol In Morocco Gold Extra Virgin Olive Oil
Tyrosol is a phenylethanoid, a derivative of phenethyl alcohol. It is a natural phenolic antioxidant present in a variety of natural sources. The principal source for human diet is in high quality extra virgin olive oil like Morocco Gold. As an antioxidant, tyrosol can protect cells against injury due to oxidation.
Along with hydroxytyrosol, tyrosol is one of the most abundant polyphenols in extra virgin olive oil, where they occur as such, or in the form of esters of elenolic acid. There is an increasing level of research into these polyphenols and their properties to determine which is the most significant contributor towards the range of health benefits associated with high quality extra virgin olive oil.
Tyrosol is a colourless solid at room temperature, melting at 91–92°C and slightly soluble in water. Hydroxytyrosol on the other hand appears as a clear colourless liquid at room temperature. It is now believed that this affects the rate of ‘uptake’ when ingested with hydoxytyrosol acting more quickly in the gut, however tyrosol accumululating intercellularly over time to provide longer term protection due to its higher concentration and good bioavailability.
Health Benefits Of Tyrosol
Its beneficial properties for human health are strongly related to the ability of the molecule to scavenge free radicals and reactive oxygen/nitrogen species as well as to activate endogenous antioxidant systems in the body. Free radical scavenging properties have been convincingly confirmed in studies on rats with alloxan-induced diabetes mellitus.
Extra Virgin Olive Oil & Diabetes : A Further Study
In a further study, conducted at Sapienza University in Romen, researchers examined the health benefits of a traditional Mediterranean diet, including extra virgin olive oil for people with diabetes
This was a small study involving only 25 participants, all of whom ate a typical Mediterranean lunch consisting primarily of fruits, vegetables, grains and fish on two separate occasions. For the first meal, they added 10g of extra virgin olive oil. For the second, they added 10g of corn oil. After each meal, the participants blood glucose levels were tested. The rise in blood sugar levels was much smaller after the meal with extra virgin olive oil than after the meal with corn oil.
“Lowering blood glucose and cholesterol may be useful to reduce the negative effects of glucose and cholesterol on the cardiovascular system,” said Francesco Violo, lead author of the study.
The findings were consistent with previous studies, which have linked extra virgin olive oil to higher levels of insulin, making it beneficial to people with type 2 diabetes.
More surprising, however, were the reduced levels of low-density lipoprotein (LDL), or “bad” cholesterol, associated with the extra virgin olive oil meal.
The researchers stressed that consuming extra virgin olive oil on its own is not going to provide the benefits observed during the study. Rather, it has to be consumed within the context of a balanced diet.
What is blood sugar (glucose)?
Blood sugar (glucose) is the key to keeping the working of the body in good condition. When blood sugar levels start to fluctuate, the body starts showing signs of unhealthy functioning.
Glucose plus healthy fat (monosaturated fats such as are found in Extra Virgin Olive Oil) is the preferred source of energy in the body. While glucose is important, it is also important to keep it in moderation. When we eat, our body immediately starts processing glucose. Enzymes breakdown with the help of pancreas.
In some people (diabetics) people cannot completely rely on pancreas to work. Diabetes is a condition where the pancreas doesn’t produce adequate insulin.
Maintaining glucose levels is important for normal functioning of the body. The ideal range of sugar levels is 90-130 mg/dL while fasting, whereas post meals, it needs to be less than 180 mg/DL.
Reasons why blood sugar rises:
- Heavy meals
- Underlying illness
- Sedentary lifestyle
- Skipping medication
Further ways to lower blood sugar:
You should have foods you enjoy but keep a check on what goes inside the body because food can help in diabetes care and diabetes management. As well as Extra Virgin Olive Oil certain lifestyle choices that help manage blood glucose levels include;
- Raw cooked food: Opt for low carb vegetables such as eggplants, tomatoes, sprouts and mushrooms. You can top it with some pepper or garlic seasoning.
- Green leafy food: If you enjoy salads, then you can try a spinach salad. They are rich in health and low in carb. You could top it with some chia seeds for the extra crunch.
- Low calorie drinks: Water is best, but you do need an alternative sometimes. You could try some cinnamon tea. They are low carb and also keep you feeling full.
- Nuts & Seeds: Nuts prevent heart disease and control blood sugar levels. Seeds like flax seeds help improve fasting glucose levels and lower bad cholesterol.
- Exercise: A sedentary lifestyle is the major cause of diabetes. It is essential that you invest in some low duty exercise daily along with your medication.
Individuals who are suffering from diabetes and related issues usually show drastic improvement in their development when they self-participate in diabetes management. It is recommended to track your blood glucose levels regularly using a glucometer as to a keep track of your blood glucose level patterns.
In the next of our series of articles that looks at the science behind the health-related benefits of high-quality Extra Virgin Olive Oil like Morocco Gold we look at the positive impact on blood sugar (glucose) levels.