What oil do you use? Most of us have heard that olive oil is the best oil, but why?
Lets face it, there are a number of olive oils on the supermarket shelves making it confusing to know which one to pick. Price point is where most people start, but is that a good place to start regarding your health
What’s in olive oil that makes it so healthy?
Olive oil contains compounds called polyphenols, vitamin E and other antioxidants that help fight inflammation. Remember chronic inflammation is what leads to diseases such as diabetes, heart disease and certain cancers. Antioxidants in simple terms help absorb what are called free radicals or compounds that cause inflammation. They are responsible for increasing the shelf life of the oil. Polyphenols work as antioxidants to reduce the risk for many health issues.
Polyphenols in Olive Oil
On a recent culinary trip to Greece I had the pleasure of visiting an olive farm called Milestone Olive Field where I was able to see how they harvest the olives and listened to a lecture on the importance of the polyphenols. According to Milestone researchers polyphenols are water soluble and are lost with the vegetation water during the processing. Milestone is careful to harvest early and refrigerate immediately to avoid losing the polyphenols.
According to a study published as recent as July 2019 the consumption of extra virgin olive oil rich in phenolic compounds improves metabolic controls in patients with type two diabetes. Olive oil is cardio-protective and neuro-protective and anti-inflammatory. Researchers are finding positive results that the high polyphenol count could contribute to helping Alzheimer’s and cancer patients. That would be priceless.
How to choose an olive oil
Purchase oils labeled extra virgin olive oil.
Check the date. You don’t want to buy expired oil but you do want oil that has been collected in the past year.
Look for containers that are either metal or tinted with a color (usually green). Olive oil goes rancid faster in a clear container and the oil will loose its flavor and aroma. Keep away from the heat and light, both of which break the oil down and cause rancidity.
Look for the term first cold press. This means it is extra virgin and it has not been heated. It is more likely to contain a higher polyphenol count.
Extra virgin olive oil does not improve with age.
Use it liberally on salads, drizzle over cheese, tomatoes, sautéing and yes use it for frying and sometimes in baking.
References:
https://www.ncbi.nlm.nih.gov/pubmed/27344308
http://www.ulm.edu/news/2017/0525-elixir-of-life.html