The history of the olive oil culture

The olive oil culture began in Turkey dating back to Roman practices. Turkish cuisine uses olive oil as a key ingredient in many of their recipes. Turkey is one of the leading producers of olive oil in the world. Olive oil was most commonly used for religious and spiritual purposes 2000 years ago. The holy book – ‘Quran” also mentions the use of olive oil in this context. An interesting fact is that Turkey has a separate food group allocated for food cooked in olive oil. Yet, surprisingly they consume less olive oil than what they produce.

All about olive oil

The fruits, leaves and oils of the Olea europaea are a good source of antioxidants and phenolic compounds. It is said to have a protective effect against many diseases and is a major part of the diet in mediterranean countries. There are many varieties of olive oil which are available for use but extra virgin olive oil is the most widely traded across the globe. 

Olive oil is extracted by applying a high pressure to the olive fruits to separate the fruit and the oil. There are different techniques to extract olive oil. Raw olive oil has an intense dark colour, mild flavour and high amount of free fatty acids. The method of chemical extraction produces olive oil which is pure but has no polyphenols, vitamins, phytosterols etc.  

Types of olive oil

There are 5 commonly marketed varieties of olive oil. The smoking point of each oil varies and the oil chosen must be based on the intended use. The smoking point of olive oil is around 190-207℃.

It is important to remember that polyphenolic compounds and antioxidant activity which olive oil possesses are sensitive to heat. The type of cooking method (the duration and temperature) can also alter the benefits. It is important to consider these factors. 

A study revealed that the Mediterranean diet primarily uses olive oil for sauteing which helps in the symbiotic transfer of nutrients and polyphenols such as oleuropein derivatives, pinoresinol etc. from oil to food like tomatoes and carrots. Frying when done correctly can also improve the nutrient quality of the oil and food.

Nutrient profile of olive oil  

The components present in olive oil may individually provide various health benefits. Olive oil is a rich source (98%) of MCT’s (medium chain triacylglycerols) like palmitic acids, oleic acid esters, linoleic acids, stearic acids etc. It is the richest source of MUFA. The soluble fraction of olive oil is made of phenolic compounds. It also contains oleuropein which is a bioactive antioxidant. 

*Nutrient value per tablespoon (13.5g) olive oil 

Potential health benefits of olive oil

1. Anti-inflammatory property

• Inflammation is the key reason for the development of several diseases in the body. 
• Regularly consuming olive oil can help reduce inflammatory markers and cytokines. 
• This is because polyphenolic compounds have anti-mutagenic, anti-inflammatory, anti-thrombotic, anti-atherogenic and anti-allergenic effects.
  
• Extra virgin olive oil contains 36 polyphenolic compounds.
  
  

2. Chemopreventive

• Fatty acids present in olive oil can reduce prostaglandins in the body leading to inhibition of tumours production.
• Polyphenols can retard the development and progression of cancer by directly influencing the immune system.
  
  

3. Liver diseases

• The liver is the chief organ for detoxification and various metabolic pathways. It is often affected by free radicals which can lead to liver diseases like liver cirrhosis, cancer, hepatitis etc. 
• Palmitate and oleate are fatty acid esters present in the liver. In any liver disorder, the concentration of oleate is lesser.
  
  

4. Neurodegenerative diseases

Neurological disorders like stroke, Parkinson’s, Azheimer’s disease are caused due to inflammation. The anti-inflammatory benefits which olive oil provides can be used to prevent neurological disorders. It can also retard the manifestation of Multiple Sclerosis.

5. Cardiovascular diseases 

Phenolic compounds present in extra virgin olive oil prevent LDL oxidation. Oleic acid may also play an important role by reducing the number of circulating LDL levels. This is because phenolic compounds act as antioxidants. The possible mechanisms for this are:

• Inhibiting lipid peroxidation caused due to heavy metals and free radicals.
• Restraining superoxide and related chain reactions
  
  

Olive oil also helps with hypertension. A study revealed that individuals who took olive oil for 12 weeks had normal systolic and diastolic pressures.

6. Diabetes Mellitus

Diabetes is an inflammatory condition. The MUFA and PUFA content of olive oil may be responsible for the cardioprotective and hypoglycaemic effects. Diabetes and dyslipidemia often go hand in hand. A study was conducted on 45 individuals. They were asked to have 30mL of olive oil/day. 4 weeks of consumption showed improved levels of fasting blood sugar, total cholesterol and low density lipoproteins. The beneficial effect induced by olive oil was more dominant in individuals with diabetes than healthy individuals.

7. Gut health

Extra virgin olive oil may help improve intestinal health by supporting the growth of the good gut microbiota. 

Is olive oil the sole reason for the Mediterranean diet’s benefits?

The Mediterranean diet is a cornerstone diet used in the treatment of many diseases. Olive oil is the primary source of fat in the Mediterranean diet. However the overall dietary pattern one follows in a Mediterranean diet is responsible for better health. Dietary fibre may affect the gut microbiome, the balanced dietary composition of macro and micro nutrients are some reasons. A healthy and active lifestyle along with other habits such as eating a balanced and sustainable diet with a focus on home cooked meals may be other reasons.

Is olive oil overhyped?

Olive oil in comparison to other oils such as vegetable and seed oils is healthy. However it is very expensive if you opt for the best – Extra virgin olive oil. However, there needs to be no special mask to understand that olive oil is still an oil with a few benefits. It is important to understand that any oil when used for frying increases free radicals and inflammation in the body after consumption. The Mediterranean diet uses 25-30mL of olive oil/day. The daily consumption of any oil should not exceed 2 tablespoons per person. The use of an excess of any oil leads to an increased body weight, obesity and its related diseases. Caution must be practised. 


Mayuri,
Dietetic Researcher, Simplyweight