From warding off chronic disease to boosting brain health – here’s everything you need to know about the upsides of olive oil
Whether used as a drizzle over salad, a dip for bread or to roast vegetables, olive oil has been hailed for its health-boosting effects for centuries. It was praised an elixir of youth and health in ancient Greece and swathes of studies in recent decades seem to have upheld the claim, concluding that it dramatically lowers the risk of disease and an early grave. While its illness-evading effects were originally thought to be largely thanks to it being a cornerstone of the Mediterranean diet, more recent research suggests that olive oil itself has beneficial effects.
The latest wellness craze has even seen it infused into coffee, poured over ice cream and even taken as a shot to supposedly boost skincare and weight loss, if you’ve bought into that TikTok trend.
Here, dietitians explain the best ways to harness olive oil’s health-boosting effects:
What does the research show?
Decades of research have shown that following the Mediterranean diet, which involves consuming up to four tablespoons of olive oil per day, slashes the risk of chronic diseases.
However, more recent studies have shown that just half a tablespoon of olive oil (7g) a day, regardless of what else makes up a diet, protects both the heart and the brain. This seven-gram serving was linked to a 14 per cent lower risk of developing cardiovascular disease and an 18 per cent reduced chance of suffering coronary heart disease, compared to those who never or rarely consume it, in a 2020 study , who tracked the diets of 93,000 people for more than two decades. A follow-up paper by the same team in 2022 revealed that half a tablespoon daily also slashed the risk of dying from Parkinson’s or Alzheimer’s by 29 per cent, dementia by 28 per cent and cancer by 17 per cent.
The effects of olive oil are thought to be down to its high proportion of monounsaturated fats, which are vital for lowering levels of low-density lipoprotein (LDL) cholesterol.
This
“bad”
type of cholesterol raises the risk of suffering a heart attack or stroke when concentrations in the blood are too high. Scientists have speculated that a healthy heart has a knock-on effect of protecting the brain. Additionally, olive oil has anti-inflammatory properties, due to the antioxidant oleocanthal, which scientists have compared to ibuprofen, and the fatty acid oleic acid, which reduces inflammatory markers throughout the body and are also beneficial for brain health.
What’s the best way to add olive oil to your diet?
Selecting olive oil for a dressing is one of the best ways to access its health benefits, according to experts. As with all varieties of oil, exposing it to a high heat by frying or roasting triggers changes to its chemical structure, as well as its flavour and nutritional content.
“Olive oil tends to have a lower smoking point, strong flavour and high content of antioxidant components that are beneficial to health."These components can be destroyed to some extent by heat.”
Olive oil starts to burn, lose nutrients and produce harmful compounds at a lower temperature than most other oils because it is minimally processed. Virgin and extra virgin olive oils reach smoke point between 160 and 190C, while standard olive oil is thought to withstand 200 to 240C.
For comparison, rapeseed oil can withstand temperatures of up to 250C, while sunflower oil can tolerate 230C. However, a nutrition expert says virgin olive oil is
“very stable”
up to 210C. It is suitable for most uses. The only reason to use another oil is if you require a neutral flavour, in which case a cold-pressed rapeseed oil is a good choice.
How much olive oil is healthy?
A nutrition scientist recommends limiting your intake to no more than four tablespoons per day, used as a dressing or for roasting.
“Frying requires a lot more added fat, so, in general, is best avoided, even when using olive oil."
Others seeking to harness the benefits of olive oil have taken to adding it to their morning coffee.
Starbucks even hopped on the trend last year, offering three coffee-based drinks mixed with extra virgin olive oil after its chief executive became inspired while holidaying in Italy. It came on the heels of the Bulletproof coffee trend, part of the Bulletproof diet which advocates adding butter to coffee to increase energy levels and keep hunger pangs at bay. The truth is it doesn’t matter how [you] take your olive oil, just make sure it’s extra virgin and make it your daily, go-to oil.
What type should I go for?
Olive oil is made by crushing olives that are usually picked in Italy, Spain or Greece. Extra-virgin oils, the finest variety which has the best taste and highest price tag, are processed at a low heat, which, in theory, better preserves their health-boosting compounds. They are also free from chemical solvents, such as hexane, which are used to extract oil from olives for standard olive oil. Virgin olive oil is made in the same way as the extra virgin version but is more acidic.
Scientists note that no studies have pulled apart whether these pricier options, translate into better protection against diseases or an early grave, compared to standard olive oil.
However, some recommend forking out the extra cash. It is worth investing in a good quality extra virgin olive oil, but this does not mean it needs to be very expensive. There are versions that are cheaper with equally good benefits. Some vital compounds and vitamins are lost during processing, meaning that extra virgin olive oil is needed to gain the health benefits.
Are rapeseed, sunflower and coconut oils just as good for health?
Cheaper oils such as rapeseed and sunflower are, like olive oil, types of unsaturated fats and can therefore reduce cholesterol. Rapeseed oil has a similar fatty acid composition (interestingly with less saturated fat) than olive oil. If pressed it can also contain antioxidants which help to preserve the oil and may have health benefits. Made from rape plants grown in fields, it is generally cheaper than olive oil, but is lacking in flavour so is not great to add to salads. It can, however, withstand high temperatures without losing its antioxidants, he notes. Extra virgin olive oil would be better as a dressing, whereas oils like rapeseed oil [are better] if cooking at higher temperature. It is about using the right cooking fat in a modest amount for the dish you are cooking. Sunflower oil, another cheaper option, which is made from pressing seeds of the sunflower, is high in vitamin E and rich in omega 3. However, it needs a bit more processing and would possibly have less benefits
.
While there has been an explosion in demand for coconut oil in recent years, it is extremely high in saturated fat – containing a higher proportion than butter which can increase levels of “bad” cholesterol and the risk of heart disease. As a result, some dietitians say it should only be used in moderation, if at all. And for those of us who are watching our weight, moderation is always the best policy no matter which oil we’re using. Despite its health benefits, olive oil is still an added fat. For people who need a restricted fat or lower calorie diet, olive oil (and any fats) should be limited.
Adapted from: Telegraph
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