First, Olive Oil:
The Amazing Benefits of Olive Oil
(But Be Aware of Fake Olive Oil)
Olive Oil is considered a superfood source.
It is rich in healthy monounsaturated fats. The key fatty acid in olive oil is oleic acid. This fatty acid has been found to be responsible for lowering inflammation.
Research also suggests that oleic acid can reduce levels of important inflammatory markers like high sensitivity C-reactive protein (hs-CRP) and Interleukin-6.
Reduced Stroke Events Associated with Consumption of Olive Oil
Thirty-two cohort studies (42 reports) including 841,211 subjects found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke.
Cardiovascular Benefits
Olive oil intake has also been shown to lower blood pressure. In one study, olive oil reduced the need for blood pressure medication by 48%.
Study found that a single dose of high polyphenol olive oil increased endothelial function (cells lining the interior of blood vessels), decreased bad” LDL cholesterol from oxidation and moderated blood glucose.
Diabetes Benefits
Several studies have found that olive oil, combined with a Mediterranean diet, can reduce the risk of type 2 diabetes and improve insulin sensitivity.
Olive Oil and Helicobacter pylori
A study in humans suggested that 30 grams of extra virgin olive oil, taken daily, can eliminate Helicobacter pylori infection in 10–40% of people in as little as two weeks.
The results of lab studies showed olive oil’s phenolic compounds were effective against eight strains of H. pylori, including three that are resistant to some antibiotics.
Caveat: Choose Your Olive Oil Wisely
Turns out many companies that make extra virgin olive oil dilute their product with unhealthy, cheaper, lower grade oils like canola, safflower or sunflower oils.
Brands that passed the University of California test were: Bariani, California Olive Oil, Kirkland Organic, Lucero, Lucini, McEvoy Ranch Organic, Olea Estates Ottavio. Look for the seal of approval by the California Olive Oil Council (COOC Certified Extra Virgin).
If in doubt you can test for fake olive oils yourself. Simply refrigerate the oil. It should become more solid as it gets colder. If your oil doesn’t become thick and cloudy in the refrigerator you know it’s probably fake or lower grade oil.
In addition you can look for the seal denoting approval by the California Olive Oil Council, labeled as “COOC Certified Extra Virgin”
Seals of approval from the Italian Olive Grower’ Association, the Extra Virgin Alliance (EVA) and UNAPROL also signal a good pure product.
My advice: stick with high quality brands that passed the University of California test of that have earned a seal of approval from one of the organizations I just mentioned.
References:
https://pubmed.ncbi.nlm.nih.gov/23278117/
https://www.nature.com/articles/1602724
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586551/
https://pubmed.ncbi.nlm.nih.gov/25274026/
https://pubmed.ncbi.nlm.nih.gov/8517637/
https://pubmed.ncbi.nlm.nih.gov/13129466/
https://pubmed.ncbi.nlm.nih.gov/15447913/
https://pubmed.ncbi.nlm.nih.gov/15380903/
https://pubmed.ncbi.nlm.nih.gov/10737284/
https://pubmed.ncbi.nlm.nih.gov/19531025/
https://pubmed.ncbi.nlm.nih.gov/22759331/
Caution: Do NOT Cook with Olive Oil except at very low heat.
Best for cooking is Avocado Oil followed by Coconut Oil.
If an oil smokes in the pan etc. it has turned into a “trans-fat” and is not healthy for you. Throw it out and start over. High heat cooking is not good for foods anyway and destroys nutrients.
Avocado is very light and not a strong flavor and has a higher smoke point. Coconut oil is high in medium chain triglycerides also know as MCTs or MCT oil. MCTs are good for your brain and memory, anti-inflammatory and helps circulation among many others. It can stay on the counter for many months and not go rancid.
Other commercial oils will go rancid if left unrefrigerated so that is why they “hydrogenate” them. That breaks the double carbon bonds and adds a hydrogen that is very hard to remove so oxygen cannot combine and cause the oil to spoil or go rancid. That allows them to not refrigerate, not use brown glass, and leave them on the shelves of the store for much longer, months, and still make a profit off of old oil!
Read Labels: Some Coconut oil is hydrogenated!
Processed seed oils are killers!
They contribute to heart problems, brain problems, inflammation, joint swelling, etc. etc. Avoid them at all costs!
A medical doctor and researcher studied heart attacks for 50 years and at the end said his final conclusion was…
“If you never eat a hydrogenated oil, you will never have a heart attack!”