Why olive oil?
Fats are a healthy part of our diet. In fact, our bodies require fats in our food for normal functioning.
In the 1950s and 60s, Dr. Ancel Keys embarked on an international “Seven Countries Study” to determine which lifestyle is associated with the best health. He and his colleagues found that people who live a “Mediterranean lifestyle” had the longest and healthiest lives. It was a comprehensive observational study* that looked at diet, exercise, community, and measured numerous physiologic parameters over the participants lifetimes (blood pressure, weight, cholesterol, among many others).
They found that a foundational component of the Mediterranean lifestyle was community and exercise, emphasized no smoking, and healthy eating. Healthy eating took the form of fresh fruits and vegetables, nuts, whole grains, fats from olive oil, protein in the form of seafood primarily, and some dairy (in this part of the world, it was full fat, not low fat). The Mediterranean diet includes some red meat and desserts, but much less than a typical American diet.
Because olives grow best in the Mediterranean climate, the people who live there consume large quantities of olive oil (compared to the American diet) that is made fresh. Olive oil made in the traditional ways has a lovely taste aside from improving mouth feel and food texture, so is more of a condiment in many ways than how it’s used in the US.
When the components of this oil were studied, it seems the best health impacts come from consuming olive oil that is freshest and least processed (often called “extra virgin olive oil” – see more below), only with mechanical processing and not using chemicals or heat. Once the olive oil is extracted, it has to undergo chemical testing to make sure it meets certain standards.
The International Olive Council regulates the production of olive oil in Italy, Greece, Spain, and some other European Union countries. The United States is not part of this Council, but the USDA has the Olive Oil and Olive-Pomace Oil Grades and Standards, which has similar regulatory oversight. The state of California has its own Olive Oil Commission of California, which has one the world’s strictest mandatory standards.
The term “Extra Virgin Olive Oil” or “EVOO” is only given when the oil meets standards as set out by these regulatory bodies. This should be indicated on the label.
Why it’s good for you – links to evidence
We have since found that olive oil has beneficial effects on markers that we use to help us stay healthy. For example, olive oil consumption seems to reduce our blood pressure and lower LDL (the “bad” cholesterol), both associated with fewer heart attacks and strokes.
In fact, studies have shown that when olive oil is consumed as part of a healthy diet, people who have more olive oil in their diet also have fewer strokes. Eating olive oil may not be the only reason for fewer strokes, but this certainly does appear to be linked.
How much do you “need” for an effect
In the Predimed Study (link above), the amount of olive oil associated with the best outcome was about 50 grams, or 3.5 tablespoons of olive oil daily. In the Italian diet, this is easy as olive oil is a major ingredient in many of their meals.
My philosophy on food and health with respect to olive oil:
I reject the “food as medicine” concept. Healthy food is a human right, and should never be promoted as an intervention for illness. This puts a premium on healthy food where it should simply be available to everyone.
Olive oil is only part of a healthy diet. Yes, there appear to be health benefits in people who consume more olive oil than other fats, but don’t forget that fresh fruits, vegetables, nuts, whole grains, and protein are also important. Variety is the spice of life!
Do not worry about “doses” of olive oil and making sure you consume “the right amount.” It is easy to obsess over what you eat. Eating should be joyful, not a painful duty. I include olive oil where it makes sense with the meal I am eating, and replace other fats with olive oil where it is possible and tastes good.
Pay attention to whether the olive oil is “extra virgin” as discussed above, and do look for whether the oil has been approved by the USDA or Olive Oil Commission in California. Try to purchase it from a reputable source. Store it in a cool, dark location. It lasts 12-24 months if unopened, but try to use it within 2-3 months after opening.
Enjoy having olive oil with meals where it fits and tastes good, and try not to obsess over the details.
*Observational studies are ones in which a group is identified and followed over time for a particular outcome. In the Seven Countries Study, men and women volunteers were simply followed over time (with standard measurements being made throughout) and their time and cause of death noted. Dr. Keys wanted to identify potential lifestyle activities that were associated with better outcomes.
photo: Nick Fraser/Wikipedia
