One of My Favorite Ingredients Is Also One of the Healthiest
I collect olive oils the way people collect wines. This photo is a few from my collection. I find them in all sorts of places, most recently a new “single origin” at Trader Joe’s which has a beautiful color, aroma and flavor. I was coveting the oil I got from the owner of the Casa Alba, the AirBnB where we stayed in Chania, Crete. It’s made from the olives he grows in his groves. I only used it for special salads or as a finishing oil, until I discovered the bottle was nearly empty and learned that my husband was pouring on everything. A very sad moment for me. My love for the stuff goes way back, and knowing that it’s not just delish, but also nutrish (see what I did there?) I wanted to share some interesting information about one of my all-time favorite ingredients.
In Greece, the average annual consumption of this ingredient is 5.5 gallons per person per year, about a 1/4 cup per day. It’s a key ingredient in the Greek diet. On the island of Ikaria, which is a Blue Zone, people literally forget to die. The average age is well into the 90s, most people still walk for errands and other chores daily, interact socially, attend church and grow their own foods. They have very few to no co-morbidities, meaning, illnesses or afflictions associated with aging, and when they do die, it’s usually peacefully, in their sleep. So it’s no surprise that olive oil is significant in the health and well-being of this population.
As the premier source of fat in the Mediterranean diet, olive oil contains monounsaturated fatty acids, which are healthy fats that have been shown to improve joint, heart, and brain function. It can lower blood pressure, protect against low-density lipoprotein (LDL), or “bad,” cholesterol, and improve the function of the blood vessels, reducing the buildup of fatty plaque in the arteries, and overall is tied to a lower risk of heart disease.
A recent study suggested that oleocanthal, a nutrient in olive oil, is shown to have anti-inflammatory properties similar to ibuprofen, which reduces the risk of joint-degenerative diseases and neurodegenerative disease, potentially reducing the risk of developing pre-cancerous and cancerous cells. It’s also shown to be beneficial in reducing the formation of plaques which cause Alzheimer’s and other brain degenerative diseases. Olive oil helps reduce chronic inflammation, which is a major contributor to the development and progression of many conditions, including pre-diabetes, type 2 diabetes, arthritis, autoimmune conditions and obesity. Pretty amazing stuff! The trick is to know what you’re buying, as with anything else, reading labels is key. There are four main types of olive oil available:
extra virgin olive oil, which is known for its excellent taste and fragrance, and is made from the first pressings of the olives. The best quality extra virgin olive oils are from a single source or growing region ( known as “origin” similarly to wine). It’s the least processed, and the extraction method preserves vitamins and nutrients, although it is not ideal for high heat cooking due to its lower smoke point.
virgin olive oil, which is distinguished for its good taste and is also obtained from the first pressings of the olives, and can be blended from different growing regions.
pure olive oil, which is generally a mix of refined and virgin oil, also called pomace.
refined olive oil, which is mainly for commercial use and can be a combination of various oils, typically processed with chemicals to extend shelf life, which removes most of the beneficial components.
Extra virgin and virgin olive oils are produced using the extraction method, which is a cold-press technique.
The Mediterranean region is the largest producer of olive oil. South America, Australia, and California also produce high quality olive crops. My preference is Greek, single origin extra-virgin olive oil from the Kalamata region. I prefer to use olive oils which are PDO, or Protected Designation of Origin, which means that it has been produced the same way for generations and cannot be called by that particular name outside of that region. My favorite, Kalamata, for example. Any producer outside of the Kalamata region of Greece cannot call their olive oil “Kalamata”. Just like any bubbly wine produced outside of the Champagne region of France is simply that, bubbly wine.
How does olive oil compare to other types of oils? Oils like canola, grapeseed, and vegetable oil are highly processed with chemicals and heat to obtain longer shelf life and to minimize flavor, which also negates any nutritional benefit. Unfortunately when dining out, you can’t avoid these oils. Avocado oil, on the other hand, is high in oleic acid content, similar to olive oil, and it has a higher smoke point, which is recommended for high heat cooking methods. Coconut oil also contains high levels of saturated fat, and helps to increase HDL cholesterol (high-density lipoprotein, the good kind). It has a high smoking point as well, and it’s a healthier option for frying. I stopped using any type of seed or processed oils a long time ago because they cause inflammation, disrupting the gut and digestive function, which is the key to overall health. If you did nothing else for your diet, eliminating these processed cooking oils and switching to olive, avocado and coconut oils would be a great start and a significant improvement in gut health.
My favorite all-around olive oil is called Mythology, and I purchase it in a gallon-size tin at a local importing market for about $40. You don’t have to spend a lot of money to find good quality. Taking a little time to read labels and understand the nuances makes a big difference in what you purchase. Next time you’re shopping for olive oil, look for these specific distinctions on the label, good olive oil is an investment in your overall health, and makes your meals delish and nutrish! (Oops I did it again!)
