Extra Virgin Olive Oil Vital Health Component Of Mediterranean Diet
Updated 9th November 2023
Summary:
- New study finds extra virgin olive oil key health benefit driver in Mediterranean Diet.
- Extra Virgin Olive Oil key for decreasing blood pressure, LDL-c, LDL oxidation, fasting blood glucose, and improving insulin sensitivity.
- 25 year extra virgin olive oil benefits study shows two tablespoons per day will improve risk factors in three weeks.
- The best extra virgin olive oil with a high polyphenol content is crucial to achieving health benefits.
Contents:
- New Research Shows Extra Virgin Olive Oil Has Distinct Benefits To Chronic Diseases
- Researchers Advocate Benefits of Two Tbs Extra Virgin Olive Oil Per Day
- Choosing The Best Extra Virgin Olive Oil For Your Mediterranean Diet
- The Polyphenol Content In Morocco Gold Extra Virgin Olive Oil
- Other Important Factors When Choosing The Best Extra Virgin Olive Oil
New Research Shows Extra Virgin Olive Oil Has Distinct Benefits To Chronic Diseases
New research has found that, compared to a low-fat diet, other oils, or olive oil, extra virgin olive oil has several distinct health benefits that all align with the benefits associated with the Mediterranean diet.
According to the study, Dr Mary Flynn, published in Nutrients journal, that extra virgin olive oil was superior for decreasing blood pressure, LDL-c, LDL oxidation, fasting blood glucose, and improving insulin sensitivity.
Dr Flynn- who has been researching Extra Virgin Olive Oil for the past 25 years, collaborated on this research with Prof Catherine Itsiopoulos.
The key clinical implications from the report included:
- In prescribing diets to decrease the risk or treatment of a chronic disease, Extra Virgin Olive Oil would be a far superior choice compared with other dietary fats, low-fat diets, or refined olive oil.
- The daily use of Extra Virgin Olive Oil starting at approximately two tablespoons a day will improve a plethora of risk factors in as few as three weeks.
- In addition, recommending the use of Extra Virgin Olive Oil to cook vegetables will increase the absorption of carotenoids, which are fat-soluble, and could increase vegetable consumption by increasing their palatability.
- Vegetables in Mediterranean countries are traditionally cooked in extra virgin olive oil, which has been shown to transfer the olive oil phenols to the vegetables, which increases the antioxidant capacity of the meal.
Researchers Advocate Benefits of Two Tbs Extra Virgin Olive Oil Per Day
According to Lifespa.com, Mary Flynn, PhD has been researching the health benefits of extra virgin olive oil for decades. Her studies suggest consuming a minimum of two Tbs of extra virgin olive oil (EVOO) each day can improve your health. This amount of Extra Virgin Olive Oil, she says;
- May lower blood sugar
- May lower inflammation
- May lower oxidation
- Can improve blood lipids (LDL, HDL)
- May help support weight loss
Choosing The Best Extra Virgin Olive Oil For Your Mediterranean Diet
When choosing the best extra virgin olive oil for your Mediterranean Diet, taste is key. But it’s not just about flavour – the level of polyphenols, which are plant compounds with antioxidant properties, is also important in selecting a quality oil.
The high polyphenol content of Morocco Gold extra virgin olive oil is dependent on three factors. First is the variety of the olive, secondly the climate and terroir of the growing region and thirdly the actual time in the growing season that the crop is harvested.
Morocco Gold is pressed from the Picholine Marocaine, the only type of olive to go into Morocco Gold extra virgin olive oil. Oil from this variety is renowned for its high polyphenol count, oxidative stability and longevity.
Thirdly, our olives are picked when the fruit is young and green. As the olives age on the tree, the colour of the olive changes to red and then black, the size of the olive increases thus producing more oil, but the polyphenol level decreases. There is a great deal of expertise within the farming community where we source our oil to ensure that the harvest is collected at the optimum time to maximise the polyphenol level in Morocco Gold extra virgin olive oil.
The Polyphenol Content In Morocco Gold Extra Virgin Olive Oil
We are delighted to say that this year’s 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 |
| Hydroxytyrosol | 5 mg/kg |
| Lignanes | 26 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 |
| Tyrosol | 372 mg/kg |
| Polyphenols Total | 644 mg/kg |
Other Important Factors When Choosing The Best Extra Virgin Olive Oil
When choosing the best extra virgin olive oil for your Mediterranean Diet, it’s also important to look for oils that are single source and cold pressed, meaning they come from a specific region and are produced without heat or chemicals that could compromise the oil’s health benefits. Look for olive oils that come from a single source, as it ensures a consistent flavour profile. And be sure to choose oils that are cold pressed, as heat can degrade the oil and diminish its health benefits. By keeping these factors in mind, you’ll be well on your way to selecting an olive oil that not only tastes great but is also good for you.
A high-quality extra virgin olive oil can be a versatile ingredient in cooking and salad dressings, while also offering potential health benefits for heart health, brain function, and more.
For more information on the health benefits of extra virgin olive oil and The Mediterranean Diet as well as recipe inspiration head over to our main pages here.
