Is olive oil healthy?
In this article, discover the truth about the health benefits of olive oil, the ‘liquid gold’, and learn to choose the best types for optimal health.
From olive tree to bottle
To get straight to the point and answer the core question of the article straight away: olive oil is healthy. To understand why this is the case and what the best olive oil is, let’s first take a brief look at what exactly it is.
Olive oil, remember, is made from olives. And olives are healthy. Once the olives are harvested, they go directly to the pressing plant. Here they are washed and any leaves and stems are removed.
The olives are first ground, then pressed and further processed to produce the popular oil.
Pressing is usually done at a temperature of up to 27 degrees, so that almost all aromas are preserved. Olive oil that is prepared mechanically often involves a first pressing and a second pressing.
With virgin oil, nothing has been heated and no other agents have been added. During a second pressing, the olive pulp is usually heated to extract the last drops of oil. After pressing, the olive oil is usually allowed to settle before it goes into the bottle.
In addition to pressing, there is another method, namely centrifugation. This is done in large centrifuges. With centrifugation there is no first or second pressing.
There are different types of olive oil. In principle you can divide them into three types:
- Extra virgin olive oil (EVOO)
- Virgin olive oil
- Refined olive oil (regular olive oil)
Extra virgin oil is oil obtained from the first pressing. Virgin olive oil is also oil from the first pressing, but slightly lower quality olives are used than extra virgin oil. The so-called refined oil is extracted from the second pressing.
This contains fewer nutrients and is less rich in taste. However, this oil would contain slightly fewer impurities, because these are removed during refining.
However, this mainly concerns phospholipids and gum. These components can cause rubbery particles that make the oil look less attractive. This is mainly about improving the look in the bottle or in the can.
Desirable components such as certain proteins and polyphenols are often lost during refining. We will return to the question of which olive oil is best to use in more detail later.
RESUME
Olive oil is made from olives by pressing or centrifuging them. When pressing, we speak of oil from the first and oil from the second pressing, the latter being of slightly lower quality.
Fat healthy
Olive oil consists mainly of fats. But don’t be alarmed. 100 grams of olive oil contains 100 grams of fat, but this mainly concerns ‘good fats’. Per 100 grams, olive oil contains 14.9 grams of saturated fat. The rest (about 70 percent) consists mainly of unsaturated fatty acids.
Unsaturated fatty acids are good for health and are healthy fats. The main monounsaturated fat in olive oil is oleic acid, a fatty acid with a single double bond.
Fatty acids with one double bond are also called monounsaturated fatty acids. Polyunsaturated fatty acids (polyunsaturated fatty acids) have multiple double bonds.
As a monounsaturated fat, oleic acid is an important representative of omega 9 fatty acids.
Polyunsaturated fatty acids can be divided into omega-3 fatty acids and omega-6 fatty acids and are even healthier than monounsaturated fatty acids.
The difference in fatty acids is what makes olive oil healthier than sunflower oil, according to some nutritionists.
Sunflower oil certainly has healthier properties and even contains more vitamin E than olive oil, but in terms of fatty acids it contains much more omega 6 than other oils. And we usually get more than enough of that in the Western diet.
If we look purely at that picture, olive oil may not be the healthiest vegetable oil available. We believe in giving credit where credit is due.
And linseed oil comes out best with less saturated fat and more monosaturated fat.
In addition, olive oil contains a fair amount of vitamin E (5.1 milligrams per 100 grams, depending on the quality) and vitamin K (0.055 milligrams per 100 grams). It appears that the more bitter the olive oil tastes, the more vitamin E it contains.
Vitamin E works as an antioxidant and thus protects your cells, blood vessels, organs and tissue. Moreover, vitamin E is good for your skin.
RESUME
Olive oil contains no less than 100 grams of fat per 100 grams. However, this mainly concerns unsaturated (healthy) fats. However, olive oil also contains some saturated fat (not so healthy) and hardly any polysaturated fatty acids. Olive oil is healthy, but linseed oil is even better in terms of fat ratios.
Which olive oil is healthy?
Because extra virgin olive oil contains no refined or chemical additives and is cold processed, nutrients are better retained. That is why you can say that this olive oil is the healthiest.
EVOO in particular is rich in polyphenols, one of which is called oleocanthal. A difficult word that you don’t have to remember. But when we look at the possible beneficial health effects of olive oil, it will certainly be mentioned. Then you know that.
By the way, extra virgin may not simply be put on the label. There are all kinds of rules attached to this. For example, the acidity may not be higher than 0.8 pH. Extra virgin oil is also called unrefined, cold-pressed olive oil or extra virgin olive oil.
Refined olive oil is oil obtained by refining the oil from the first pressing. This involves removing impurities from the oil.
This is done by heating. This can cause loss of flavor and nutrients. Refined olive oil is said to be the least healthy.
Most studies done on the health benefits of olive oil use extra virgin oil because it is the least processed type.
RESUME
Extra virgin olive oil is the healthiest olive oil. This is because this unprocessed, unheated variety contains the most antioxidants.
Health benefits of olive oil
Now that we understand a little better what types of olive oil there are and which olive oil is best, let’s look at the possible beneficial health effects of olive oil.
Good for your heart
A diet in which olive oil is the main source of fats could reduce the risk of cardiovascular disease. There are several explanations for this.
A small study among 25 healthy men showed that polyphenols (antioxidants) from olive oil can prevent the oxidation of LDL cholesterol (the bad cholesterol) in the blood.
During oxidation, oxygen from the blood reacts with (excess) LDL cholesterol. This oxidation process can damage arteries. Oxidizing LDL cholesterol may be a risk factor for the development of cardiovascular disease.
In addition, olive oil could improve the health of your blood vessels and prevent unwanted blood clotting. It is also worth mentioning that olive oil could lower blood pressure. High blood pressure (hypertension) is a risk factor for heart disease.
For a stable blood sugar level
It appears that olive oil may have a beneficial effect on healthy blood sugar levels and could also improve your insulin sensitivity. If your insulin sensitivity is good, insulin works better, keeping your blood sugar levels more stable.
In this way, healthy olive oil could protect against the development of type 2 diabetes.
May have an anti-inflammatory effect
Olive oil may protect your body against inflammation. For example, polyphenols from olive oil could reduce inflammation in the gastrointestinal tract. In addition, they may promote the growth of good intestinal bacteria.
The substance oleocanthal (from EVOO) is known as a natural anti-inflammatory. It would even have the same effect as ibuprofen.
Oleocanthal could therefore provide relief from rheumatic diseases. About 3.5 tablespoons (50 ml) is equivalent to 10% of the effectiveness of an adult dose of ibuprofen.
Can support brain function
Olive oil may also promote brain health. For example, oleocanthal (a natural compound that only occurs in extra virgin olive oil) is said to inhibit a substance that causes proteins in the brain to clump together.
If certain proteins accumulate in the nerve cells, Alzheimer’s disease can develop.
It is thought that olive oil may help against other forms of dementia due to its anti-inflammatory properties. Studies indeed suggest a positive effect on mice. We don’t yet know for sure what happens in humans.
The nutrients from the liquid gold could also improve your mood. The Mediterranean diet, supplemented with extra virgin olive oil could help prevent depression.
The unsaturated fats from olive oil also ensure that your brain works more efficiently, the Brain Foundation states on their website.
For strong bones
We think it is quite a surprising health benefit of olive oil that it can potentially contribute to the maintenance of strong bones. A study showed that the polyphenols in olive oil may reduce osteoporosis.
The oil could therefore naturally help prevent osteoporosis, a condition in which bone mass is greatly reduced.
It would destroy cancer cells
There are studies in which the consumption of olive oil appears to have a beneficial effect on preventing cancer. This is believed to be because the antioxidants in olive oil can reduce oxidative damage caused by free radicals.
There are also studies that show evidence that oleic acid (remember: the most important monounsaturated fatty acid from the oil) can reduce the growth of cancer cells. The latest research took place on cell cultures.
We do not know whether cells in the body (and therefore not in a tube) react the same, because this research cannot be translated one-to-one to humans.
More research is needed, but it is now clear to us that olive oil contains some powerful and healthy substances. Although the secret to a long and healthy life does not lie in a single food product.
RESUME
Olive oil can have beneficial effects on our health. Olive oil is said to be good for your heart and your head. It could even prevent a number of lifestyle diseases such as cardiovascular disease and diabetes.
Lose weight with olive oil
Now that you know that olive oil consists mainly of (predominantly) healthy fats, you might not think that olive oil can be good for losing weight. However, there are studies that suggest that a diet enriched with olive oil can help with weight loss.
We said earlier that the oil can support your intestines, which certainly benefits weight loss. In addition, olive oil can contribute to a more stable blood sugar level, making you less likely to snack.
Olive oil as a beautifier
You’ve probably heard before that olive oil can also be healthy for your skin and hair. It is not without reason that liquid gold (or a residual product thereof) is often used in beauty products. Olive oil hydrates your skin and can provide a beautiful shine (also for your hair).
According to some studies, it may also promote wound healing and prevent skin aging. You can use olive oil directly on your skin (or hair).
How much olive oil can you use per day?
According to several experts, about half a tablespoon (5 ml) of olive oil per day would provide the most health benefits. You need an average of approximately 40 ml of spread and cooking fats per day to get all the necessary nutrients. 40 ml is approximately 4 spoons. That’s quite something.
It is healthy to vary with different types of fats. For example, sprinkle olive oil over your salad, use sunflower oil for baking and spread vegetable butter on your bread.
We are sometimes asked whether it is healthy to drink olive oil or to take a tablespoon of olive oil on an empty stomach.
Taken on an empty stomach, olive oil is said to form a protective film and reduce the acidity of the stomach. We could find no scientific evidence for this.
Anyway, drink olive oil. Because olive oil is healthy, drinking a spoonful of olive oil should certainly not do any harm. The only question is whether you should want it.
Personally, we think it’s much better to just pour that spoonful of olive oil over your salad or pasta dish. Or dip it with a piece of bread. Seems tastier to us. In addition, drinking oil can also cause complaints, such as stomach and intestinal complaints.
RESUME
Olive oil is healthy but can also contribute to your looks. It could help in your fight against the pounds and make your skin and hair glow. To fully benefit from all the benefits, 7 ml (just under a tablespoon) of olive oil per day would be sufficient. Seems feasible to us.
Are there also disadvantages?
Even though olive oil is healthy, it still contains saturated fats and a lot of calories.
Excessive consumption can make it difficult to lose weight . Moreover, due to its possible blood pressure-lowering effect, olive oil may not be the best choice if you already have low blood pressure.
Is frying in olive oil healthy?
Opinions are somewhat divided about frying in olive oil (and how healthy that is). For example, the Nutrition Center states that it is better to use EVOO in cold dishes and that regular olive oil and virgin olive oil are suitable for frying.
According to the Nutrition Center, extra virgin oil is less suitable for heating at very high temperatures. EVOO could decompose above 180 degrees, causing unhealthy substances to be formed.
However, a study in which two types of extra virgin olive oil were heated at 180 degrees for 36 hours found that the oil retained most of its compounds and nutritional properties. The average temperature of a pan when we fry something is between 200 and 230 degrees.
In a study in which various vegetable oils were heated at 240 degrees for 6 hours, EVOO was found to remain the most stable. So you should be able to bake in EVOO for a while. But to be on the safe side, we are sticking to the advice of the Nutrition Center for now.
In any case, it is a fact that EVOO is often a bit more expensive. If you have an expensive oil, it can be a shame to use it in hot preparations, because some of the flavor is often lost.
RESUME
You can fry in regular and virgin olive oil. But there are doubts about extra virgin. There are studies that indicate that baking in extra virgin should be possible. The Nutrition Center has not (yet) adjusted their advice to this, so we opt for the safe side.
Olive oil healthy, conclusion
Olive oil can certainly be called healthy. It appears to play a role in the health of our cardiovascular system (the heart, blood vessels and blood). It could also combat inflammation and possibly support our gray matter.
But no matter how healthy olive oil is, there are no miracle cures. The trick to sustainable weight loss and a healthy lifestyle that remains fun lies in variety and the occasional guilty pleasure. Olive oil alone won’t get you there, even though we really believe that the stuff ‘lubricates things nicely’ inside.
