3 Reasons To Have Olive Oil On His Table
Olive oil, essential in a Mediterranean diet, has many health benefits.
Olive oil is the preferred source of fat in the Mediterranean diet. It provides mono-unsaturated fatty acids including oleic acid. Virgin olive oil also provides antioxidant and anti-inflammatory phenolic compounds. It seems to play a role in the protective effect of the Mediterranean diet on cardiovascular disease.
But, apart from cardiovascular health, does olive oil have other recognized benefits?
Extra virgin olive oil would reduce the risk of fracture
Consumption of extra virgin olive oil could reduce the risk of fractures related to osteoporosis. This is suggested by Spanish researchers who analyzed the effect of consumption of olive oil and its different varieties on the risk of fractures related to osteoporosis in a Mediterranean senior population, The PREDIMED study.
Participants, 870 people aged 55 to 80, all had high cardiovascular risk, with no history of cardiovascular disease. Among them were smokers, obese or overweight people, hypertensive people. They followed one of the following three diets: a Mediterranean diet with a high consumption of extra virgin olive oil or a combination of nuts, or a diet low in fat.
During follow-up, which lasted 8.9 years on average, there were 114 cases of fractures related to osteoporosis. One-third of the people who ate the most extra virgin olive oil reduced their risk of fracture by 51% compared to the one-third who consumed it the least. But the total consumption of olive oil was not associated with the risk of fracture. Compounds specifically present in extra virgin olive oil could have benefits for bone health. The current olive oil (found in Spain), composed of 80% refined oil, would therefore not be as favorable.
Olive oil is recommended against diabetes
Researchers at the University of Rome in Italy have shown that extra virgin olive oil improves the levels of glucose and cholesterol in the blood. For this, they tested the effect of extra virgin olive oil added to a meal of the Mediterranean type. 25 people (12 men and 13 women) participated. They ate a typical Mediterranean meal with or without extra virgin olive oil (10 g). In another part of the study, the volunteers had a Mediterranean meal with 10 g of olive oil or 10 g of corn oil.
Results: In the first part of the study, 2 hours after the meal, those who had taken the meal with olive oil had significantly less glucose and LDL cholesterol in the blood, and more insulin per Compared to those who had not had olive oil. In the second part of the study, olive oil improved lipid and glycemic profiles, compared to corn oil: there was a lower increase in glucose, more insulin and less LDL With olive oil.
Therefore, extra virgin olive oil improves blood glucose after a meal. Prevention of diabetes due to the Mediterranean diet could be due to the antioxidant properties of olive oil: among the components of extra virgin olive oil, oleuropein would reduce oxidative stress; The researchers also suggest exploring the properties of other components (polyphenols).
Olive oil has anti-cancer properties
A Mediterranean diet rich in extra virgin olive oil would significantly decrease the risk of breast cancer compared to a low-fat diet according to the Spanish PREDIMED study on 4,152 healthy women at the start of the study.
In this study, a group of volunteers followed such a diet, olive oil accounting for 15% of their calories; Another group followed a Mediterranean diet rich in nuts; The last diet was a low-fat diet. After 5 years of follow-up, 35 women developed cancer. Women in the “olive oil” group were the least affected, with a risk reduction of 68% compared to the “low fat” group. There was also a reduction in risk in the “nuts” group, but this was not statistically significant.
Olive oil is rich in compounds called polyphenols which, experimentally, are antioxidants, anti-inflammatory and anti-cancer.
According to this study, whenever the Mediterranean diet includes 5% extra calories provided by olive oil, the risk of breast cancer decreases by 28%.
J.F. García-Gavilán, M. Bulló, S. Canudas, M.A. Martínez-González, R. Estruch, S. Giardina, M. Fitó, D. Corella, E. Ros, J. Salas-Salvadó . Extra virgin olive oil consumption reduces the risk of osteoporotic fractures in the PREDIMED trial. Clinical Nutrition. 2017.
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