The Mediterranean diet is often the primary focus of many scientific studies due to its protective effects against various age-related chronic diseases. Particularly, a high consumption of olive oil determines these properties. It contains substances that are particularly beneficial for our health, and its pleasant taste makes is tasty and suitable for everyone.
OLIVE OIL AND ITS HEALTH BENEITS
The daily consumption of extra-virgin olive oil (EVOO) helps to counteract the rise in post-meal blood sugar, especially when consuming foods with a high glycemic index, and for individuals living with Type 1 diabetes. Oleic acid, found in olive oil, reduces fasting blood sugar and insulin sensitivity, thus also improving blood circulation.
This has also been proven in healthy subjects. Another beneficial effect of olive oil is closely connected to the prevention of cardiovascular diseases. Specifically, the presence of monounsaturated fatty acids can improve the biosynthesis and metabolic process of cholesterol. Total cholesterol levels are reduced: oleic acid helps reduce “bad” LDL cholesterol, and the presence of polyphenols helps increase “good” HDL cholesterol. As a result, the formation of atherosclerotic plaques is minimized, which can obstruct blood vessels and lead to cardiocirculatory problems like stroke or heart attack. Oleic acid, polyphenols, and vitamin E contained in EVOO, in addition to protecting the arteries from oxidative damage, and atherogenesis, help decrease blood pressure. These observations have been proven by scientific research.
Other studies point to the protective effects of olive oil, especially EVOO, against tumors, as it contains various substances that can trigger the death of cancer cells. For example, oleic acid, squalene, and polyphenols have anti-tumor effects and can prevent the risk of breast and ovarian cancer. The polyphenols found in olive oil can even protect against colorectal cancer. Other investigations have linked the intake of EVOO and healthy bone density and with protective effects against osteoporosis. Furthermore, recent scientific research shows that olive oil has a protective effect against cognitive decline.
OLIVE OIL, DIGESTION, AND INTESTINE
Extra-virgin olive oil is the most digestible vegetable oil, thanks to the high content of monounsaturated fatty acids. The high concentration of oleic acid (65-80%) can reduce gastric secretion and prevent/heal gastritis and ulcers. Oleic acid stimulates the gallbladder and promotes fat digestion. Its chemical structure makes it fluid, and facilitates the passage along the intestinal mucosa, with a mildly laxative effect (if taken on an empty stomach). Furthermore, polyphenols in olive oil have an important anti-microbial activity.
THE RIGHT AMOUNT OF OLIVE OIL
According to experts, 10-20g/day (1-2 tbsp) EVOO is enough to experience health benefits.
Its high smoke point (180-210 ° C) also makes it suitable for cooking, extra virgin olive oil is also suitable for cooking, but the degradation of its bioactive compounds can lead to the formation of stomach irritants and be toxic to the liver. It’s better to consume raw EVOO during meals to preserve its nutritional properties.
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