Health Benefits of Olive Oil

 ALL ABOUT OLIVE OIL

 The health and therapeutic benefits of olive oil were first mentioned by Hippocrates, the father of medicine.   He recommended it for curing ulcers, cholera and muscular pains. Then, for centuries, the nutritional, cosmetic and medicinal benefits of olive oil were endorsed by the Mediterranean people.  It was used to maintain skin and muscle flexibility, heal abrasions and soothe the burning and drying effects of sun and water.

 According to the Mediterranean alimentary guide, we should consume daily eight portions of whole wheat products, three fruits, six vegetables, two dairy products and only use olive oil to cook   Jacinthe Cote, member of Quebec’s Professional Order of Dieticians admits that “when you cook with olive oil, you have the advantage of incorporating more monounsaturated fat in your diet”.  The beneficial effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances.  Following, are more health benefits.

 Heart disease

Healthcare professionals long recognized that Mediterranean people suffer from less heart disease than other ethnic groups.  They cook with olive oil and consume lots of fruits and vegetables.  Olive oil contains no cholesterol and is made up of approximately 82% monounsaturated fats.   Jacinthe Cote explains that “these fats lower the amount of low-density lipoproteins (LDL) in the blood without lowering the level of high-density lipoproteins (HDL).  As a result, the ratio of “good” cholesterol to “bad” is improved, and the risk of heart disease is reduced.”  Furthermore, the important quantities of vitamin E and polyphenols act as antioxidants, inhibiting the development of heart disease by reducing the oxygen-related damage along artery walls. An ingredient in olive oil also makes the blood less likely to clot, reducing the chance that an errant blood clot will block an artery and lead to a heart attack or stroke.   

Digestion

Olive oil promotes the overall absorption of nutrients while helping the digestive system to function more efficiently.  It is very well tolerated by the stomach due to its high oleic acid content. The sphincter which separates the stomach from the oesophagus is less affected by olive oil than any other fat.  It also slows down acid overproduction in the digestive system thereby diminishing the potential for ulcers and other gastrointestinal problems.  Two tablespoons of olive oil taken in the morning on an empty stomach have a positive effect on chronic constipation.  Finally, because olive oil stimulates bile secretion and regulates the emptying of the gallbladder, it can reduce the risk of developing gallstones. 

Colon Cancer

A study conducted by researchers of England’s University of Oxford a few years ago showed evidence that olive oil is as good as fruit and vegetables in preventing colon cancer.  The team of experts compared cancer rates, diets and olive oil consumption in 28 countries including Europe, Britain, the United States, Canada and China.  The oil seems to reduce the amount of bile acid and increase the levels of the enzyme presumed to beneficially regulate cell turnover in the gut.

 Diabetes

Research has proved that people who include olive oil in their diet have a better control over their diabetes and lower levels of some fats in the blood, when compared with diets rich in carbohydrates. Using olive oil in preference to polyunsaturated vegetable oils would help provide a better balance of fats within cell membranes and reduce triglycerides.  Studies show a consumption of monounsaturated fat reduces total cholesterol and LDL when they replace saturated fat in the diet.  “In addition to these beneficial effects for the heart and blood vessels, monounsaturated fat contributes to a better control of blood glucose and diminishes insulin needs”, explains Jacinthe Cote.  

 Breast Cancer

A study published in the Journal of the National Cancer Institute several years ago demonstrated that increased olive oil consumption was associated with a lowered risk of breast cancer in Greek women by 25%.  Another study conducted jointly by Swedish and American researchers suggested monounsaturated fat can reduce a woman’s risk of breast cancer, whereas polyunsaturated fat, commonly found in fish, corn, safflower, and sunflower oils has the opposite effect.  For each additional 10 grams of monounsaturated fat eaten, a woman’s breast cancer risk was estimated to drop by 45%.   It is also believed the vitamin E in olive oil prevents the cellular damage that leads to breast cancer.

 Aging

On June 8th, 2008, a scientific seminar on the theme of the Mediterranean diet was held in Crete.  It was organized by the Hellenic Foreign Trade Board (HEPO), a non-profit organisation dedicated to the promotion of Greek products.  Isabelle Huot, doctor in nutrition, attended the conference where many international experts in preventive nutrition were gathered.  She reports that one of the guests, Dr Peter Boyle, director of the international centre for cancer research in France, was disappointed with the state of studies on nutrition and prevention of cancers.  He said people are aware that a smoke-free existence prevents 30% of cancers and that the role of good nutritional habits on the prevention of cancers is well known, yet the research was not decisive.  Fibres, fat substances, vitamin E and all isolated nutrients gave mitigated results which do not permit to make public recommendations.  « We should study food patterns », recommended Dr Boyle.  “A diet similar to the Mediterranean one – less meat, more fish, less saturated fat, lots of fruits and vegetables, cheese, wine and olive oil – is associated with improved longevity”.  

 Types of Olive Oils

All olive oils are graded in accordance with the degree of acidity they contain. The best are cold-pressed, a chemical-free process that involves only pressure, which produces a natural level of low acidity.

 Extra virgin olive oil, the top grade of olive oil, comes from the first cold pressing of olives without using chemicals. It has all of the health benefits, flavor, and aroma attributed to olive oil.  Interestingly, because extra virgin olive oils are cold pressed, the vitamins remain in their natural state. Extra virgin olive oil is particularly rich in the phenolic antioxidants as well as squalene and oleic acid, thus providing considerable protection against colon, breast and skin cancer, coronary heart disease and aging by inhibiting oxidative stress.  It must be 1% or less in overall acidity. It’s considered the finest and fruitiest of the olive oils. Extra virgin olive oil can range from a crystalline champagne color to greenish-golden to bright green. In general, the deeper the color, the more intense the olive flavor.  Isabelle Huot affirms that olive oil tolerates heat much better than the other varieties. “Extra-virgin oils are healthier ”, she continues.  “They are richer in antioxidants”. 

 Virgin olive oil is also first-pressed oil, with a slightly higher level of acidity of between 1 and 3 percent. It is made from olives slightly riper than those used for extra-virgin oil and is produced in exactly the same manner.

 Fino olive oil is a blend of extra virgin and virgin oils.

 Pure Olive OilAlso called commercial grade oil. It is solvent-extracted from olive pulp, skins, and pits; then refined. It is lighter in color and blander than virgin olive oil. It is more general-purpose olive oil. Although some extra virgin or virgin olive oil is added to give it some flavor, it has little or no health benefits and is generally tasteless. “Pure” refers to the fact that no non-olive oils are mixed in.

 The ideal packaging should be dark glass, which prevents exposure to light, a basic cause of quality deterioration.  Furthermore, it should be kept away from heat and should remain corked when not in use to prevent oxidation. Make sure oils are kept in a dark, cool place (between15 and 18 degrees C (59 to 65 F).    Good oil bought in a store with quick movement of stock should last six months, but could lose flavor in only six weeks.    Superior oil companies stamp a best-before date on their labels.  If an oil has lost its finest flavor, it will probably still be usable in cooking, but you will have to boost seasonings to enhance your recipe.  Do not refrigerate olive oil – it changes color and turns cloudy.  Rancidity – a nasty, bitter, stale taste – occurs in over-age oils. 

 Beware of Frauds

Olive oil is a gigantic, lucrative industry, infested with dishonest, unscrupulous entrepreneurs, desirous to multiply their profits at the mercy of consumers, which often live on the other side of the globe.  

A recent analysis of the Canadian Inspection Agency showed an increase in the alteration of olive oil. The Agency noted the use of canola, sunflower oil or the fabrication of oil with olive residues rather than with the pulp.   In 2002-2003, inspectors tested forty-nine olive oil samples. Only two were falsified. In 2006-2007, 15 of the 45 samples tested in the laboratories had been altered.  Two thirds obeyed the rules.  In the industry, everyone is aware of the situation; unfortunately the imbroglio remains a taboo subject. 

 Olive oil is the ideal product for cheaters.  One of the reasons is that it went from a luxury item reserved to connoisseurs to a product of great consumption in a relatively short period of time. 

It is very expensive to produce olive oil.  You cannot expect to pay the same price for a gallon of olive oil as for a gallon of canola oil.  Merchants are thus tempted to offer extra-virgin oil at the same low price to attract new clients.  The phenomenon is largely expanded worldwide. 

 In 2007, Italian authorities tested oils from 757 producers to discover that 205 had cut their olive oil.  In some cases, experts discerned motor oil mixed with olive oil.  Crooks also cheated about the origin of oil.  African oil became Italian olive oil.  In other cases, acerbic oil had been recycled with fresher oil.  To change the color, chlorophyll had often been added.   Contrary to popular belief, it is not easy to recognize counterfeited oil.  Laboratories testing the oils must calculate the rate of oleic acid to discover the scam.  In North America, there is only one laboratory capable of such proficiency.

How can the consumer protect himself against such frauds?  There exists no magic formula, but one of the ways is to be careful with extra-virgin oils offered at derisory prices.  Another precaution is that undated oil should never be purchased.  It is also preferable to buy veritable extra-virgin oil directly from the manufacturer for the reason that his name will be written on the bottle.  Professor John Spink, of Michigan University, ponders that too many intermediaries between the manufacturer and the consumer increase the risk of fraud.  He also believes there is less danger to come across false products in big grocery chain stores on account that they have the resources to control the origin of products that is found on their shelves.  They don’t wish to see their name tarnished by a product recall.  Small specialized businesses where each bottle is meticulously chosen are also more scrupulous as to the origin of their oils. 

For another health article, please visit:  http://www.bukisa.com/articles/233902_health-benefits-of-bananas

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