Extra Virgin Olive  Oil

There is so much compelling research to suggest that eating extra virgin olive oil (EVOO) each day is great for overall health! I use it everyday in my cooking, whether that is for hot or cold dishes.

I love it so much that this year I sourced some incredible extra virgin olive oils from Fresh From Frantoi. They have kindly given me (and you) a €10 discount to use when buying their six high quality oils, these 6 bottles are all very high in beneficial polyphenols. The €10 off code is 'Emma2021' (until 1st December only). Click here for the link. Plus if you buy their oils you are invited to join Elizabeth from Fresh From Frantoi and myself for a private online EVOO tasting and discussion. The event is on the 13th January at 7pm (UK time).
If you would like to see Elizabeth and I talking about EVOO have a look at our instagram live here. 

Below is a round up of some of the evidence, but first let me dispel a myth - it is quite safe to cook with extra virgin olive oil. In a 2018 study on the stability of oils when exposed to cooking at high temperatures, the extra virgin olive oil was found to be the most stable. The extra virgin olive oil could safely withstand heat temperatures up to 210˚C. Here’s the reference.

Here’s an article written by Dr Joanna Macmillan on the safety of cooking with Extra Virgin Olive Oil. In the article she summarises that research shows cooking with extra virgin olive oil is quite safe up to 210ºC, and in fact cooking or heating Australian extra virgin olive oil up to 240ºC is safe too!

‘The Mediterranean peoples have reduced risks of bowel, breast and prostate cancer, as well as heart disease, stroke and diabetes.’ Dr Simon Poole. 
Quite a claim from Dr Poole (watch my instagram live with him here) - Let’s begin with a round up of some studies.  

Extra virgin olive oil has anti-inflammatory effects. Oleocanthal (unique to EVOO) which has a similar mode of action to ibuprofen. Beauchamp et al., 2005 reported that the consumption of small quantities of Oleocanthal (via EVOO) may be responsible for the lower prevalence of chronic diseases associated with a Mediterranean dietary pattern. These researchers noted that ingestion of 50 g of EVOO daily will provide approximately 10 mg of Oleocanthal, which is considered to be equivalent to a low (10%) dose of ibuprofen, for pain relief. 50g is about 3 ½ tablespoons.

Protection from ageing; Extra Virgin olive oil contains high levels of natural antioxidants such as vitamin E, which can help prevent cell damage caused by free radicals. 
Extra virgin olive oil helps with weightloss; the Mediterranean dietary pattern, which includes EVOO as the dominant oil/fat, has been associated with a lower Body Mass Index (BMI) and reduced levels of obesity. A randomised study in 2010 in 44 overweight women, showed that an olive oil-enriched diet with overall fat intake between 15 and 30% of total daily calories (as part of an overall Mediterranean dietary pattern) resulted in more weight loss than a standard low-fat diet. 

Vegetables and Extra Virgin Olive Oil Carotenoids are pigments that give colour to vegetables. They have proposed cancer fighting properties in the body. Carotenoids require dietary fat for absorption. Therefore, cooking in fat (i.e. EVOO) increases the absorption of carotenoids. Glucosinolates are well known bio-active substances from the cruciferous family (caulifower, cabbage, broccoli, Brussels sprouts, kale), with proposed cancer protective properties. Glucosinolates are water soluble and are better preserved and absorbed with fat (i.e. EVOO). It is widely recognised that premium EVOO makes vegetables and salads taste better and subsequently increases intake. This is one of the principles of the Mediterranean Diet.

The PREDIMED study, published in 2013, is a scientific research trial in Spain with 7400 men and women aged between 55-80 years, who were at high risk for cardiovascular disease but didn’t yet have it. The group was randomly divided into three, and each were given intensive dietary education on: 1. low fat diet (control group) 2. Mediterranean diet with 30g nuts per day (provided was 15 g of walnuts, 7.5 g of hazelnuts, and 7.5 g of almonds) 3. Mediterranean diet with 4 tablespoons extra virgin olive oil per day (provided) The trial was due to run for 6 years, however it was terminated after just 4 years and 8 months because those people eating the Mediterranean diet, and especially those eating the Mediterranean diet plus the specified extra virgin olive oil had a 30% less risk for developing cardiovascular diseases and breast cancer. So it was deemed unethical to keep the remaining third of the group on a low fat diet.
Ref: Olive Wellness Institute.