Introduction

“Is olive oil healthy?” This question has plagued generations, and the answers might surprise you. From choosing the right olive oil to the ideal amount to consume daily, we cover it all. Discover when and for whom olive oil is particularly beneficial and why it works differently for young people than for older people. But as with everything, there are pitfalls. When should you be careful? Which foods harmonize perfectly with olive oil and which combinations should be avoided? And is olive oil healthy in the short term or long term? Join me on this journey through the world of liquid gold and let's unravel the secret together.

Which olive oil should you use?

When it comes to choosing the right olive oil, quality is everything. There are many varieties on the market, but the one true gem among them is the "extra virgin olive oil". This olive oil is obtained through a cold-pressed process that does not use heat or chemicals. This means that all the valuable nutrients, antioxidants and flavor nuances are retained. Extra virgin olive oil is not only rich in flavor but also in health benefits. If you want the best for your body and your dishes, your choice should always be extra virgin olive oil.

Why should you avoid other olive oils?

• Processing : Many other olive oils are extracted through heat or chemical extraction processes that can destroy the oil's valuable ingredients.
• Loss of nutrients : Processing at high temperatures or with chemicals can result in the loss of antioxidants, vitamins and other valuable ingredients.
• Taste : Refined olive oils or olive oils of lower quality may have a less pronounced or even adulterated taste.
• Chemicals : The production of some olive oils uses chemicals such as hexane to extract more oil from the olives. These chemicals can leave residues in the final product.
• Inferior Blends : Some olive oils may be blended with cheaper oils to reduce cost, compromising quality and flavor.

Which olive oils should be avoided?

Olive oils that are not labeled “extra virgin” (DE), “extra virgin” (IT) or “extra virgin” (EN) should always be avoided. Find out the reasons for this here:

Virgin olive oil (not extra)

• This olive oil already has defects and may show one or more flavor defects, such as rancidity, wineiness, a metallic aftertaste or earthy and musty notes. The acidity ranges from 0.8% to 2.0%. For comparison: the acidity of extra virgin olive oil is less than 0.8%. Acidity is a crucial quality feature for olive oil. A lower value represents a higher quality olive oil as it indicates the use of fresh and healthy olives.

Refined olive oil

• Cold-pressed olive oil is obtained through a purely mechanical process in which – as the name suggests – no heat is used. This means that the valuable nutrients are well preserved. In contrast, refined olive oil is produced with the use of chemicals, including solvents such as hexane or petroleum spirit. Although these chemicals are removed during the refining process, this step requires heating the oil to over 200°C for several hours. This intensive process not only robs the olive oil of its characteristic taste, but also many of its natural ingredients. While virgin olive oils are impressive due to their rich fatty components, these are only present in minimal amounts or not at all in refined oils.

Olive oil mixture

• Olive oil sold without specific labeling is often a combination of refined and virgin oils. It is characterized by a minimal to no smell and taste, with the free fatty acid content being a maximum of one gram per 100 grams. This low value results from the conversion process of free fatty acids into monounsaturated and polyunsaturated fatty acids during refining. Although there are no fixed specifications for the mixing ratio, for economic reasons often only a small proportion of native oil is added.

Olive pomace oil

• Raw olive pomace oil is obtained from the solid residues, mainly peel, pulp and seeds, that remain after the virgin olive oil has been pressed. It is extracted with a solvent, usually hexane, and then distilled to remove the solvent. This process is similar to the production of seed oils. Refined olive pomace oil is created by refining the raw olive pomace oil, reducing the acidity and eliminating oxidized substances. Olive pomace oil, on the other hand, is a combination of refined olive pomace oil and virgin olive oil.

Lampante oil

• Lampante oil is the lowest quality of olive oil with high acidity and unpleasant taste and aroma. Historically it was used as fuel for oil lamps. It is classified as lampante oil if it does not meet certain legal requirements, such as an acidity of over 2% or undesirable taste and aroma values. These oils often come from damaged olives that have been left on the ground for a long time before they are harvested. Although there are strict chemical standards, the sale of lampante oil is prohibited; it must be refined before it can be consumed.

How much olive oil is healthy?

The optimal amount of olive oil in the diet depends largely on the type of diet one is following. Olive oil is an excellent source of healthy fats, but how much you should consume varies depending on what macronutrient distribution you're aiming for:

Mediterranean diet:

• This diet, inspired by the eating habits of Mediterranean countries, emphasizes healthy fats. She recommends that about 35-40% of daily calorie intake come from fats, with olive oil being a primary source. Carbohydrates make up around 45-50%, and proteins around 15-20%.

Ketogenic diet:

• In this extremely low-carb diet, up to 70-80% of calories come from fats, with olive oil being a good option. Carbohydrates are limited to around 5-10% while proteins make up 20-25%.

Balanced diet:

• In a balanced diet, fats should make up around 20-35% of your daily calorie intake. Carbohydrates are in the range of 45-65%, and proteins make up 10-35%.

Calorie intake and number of teaspoons of olive oil per day

These tables serve only as an overview and do not represent a specific recommendation. Regardless of the diet you choose, olive oil can be integrated as a healthy fat. The exact amount should correspond to the diet goals and macronutrient distributions. If you are unsure, we recommend consulting a nutritionist or doctor. Note that calorie intake comes from different foods. More olive oil may mean adjusting other calorie sources.

When is the best time to take it?

Olive oil can be taken at different times of the day depending on individual preferences and health goals. Here are three common times people consume olive oil and their respective benefits:

In the morning on an empty stomach:

Drinking olive oil on an empty stomach is traditionally recommended to promote digestion and reduce inflammation. But are these benefits scientifically proven? Recent studies support the ancient belief that taking it on an empty stomach is particularly beneficial:

• Promotes Digestion: Olive oil can help with constipation and improve overall digestion.
• Supports weight loss : Due to the high content of oleic acid, it can increase the feeling of satiety and thus help with diets.
• Protects the liver : Olive oil has anti-inflammatory properties that may protect against fatty liver disease.
• Ulcer prevention : The polyphenols in olive oil can prevent stomach ulcers.
• Strengthens the cardiovascular system : Olive oil can reduce the level of bad cholesterol and thus prevent cardiovascular diseases.

How to use: One teaspoon of EVOO can be taken about 30 minutes before breakfast, either alone or mixed with fresh lemon juice. Drinking virgin olive oil on an empty stomach can strengthen the body through its health benefits. Try it out and experience the effect for yourself.

With meals:

When olive oil is added to meals, it can not only improve the taste of the food but also promote the absorption of fat-soluble vitamins (such as vitamins A, D, E and K). It can also help to increase the feeling of fullness after a meal and thus prevent food cravings.

Before bedtime:

Drinking olive oil before bed can not only have a calming effect on the mind, but it also offers numerous health benefits that intensify as you sleep. You particularly benefit from these positive effects in the evening.

It is recommended to take a tablespoon of olive oil every evening 30 minutes before bed. You should not eat an hour before taking it or drink it 20 minutes beforehand to ensure the optimal effect of the unsaturated fatty acids in the body overnight.

What is there to consider for young, middle-aged and older people?

Each stage of life presents specific nutritional and health challenges. Olive oil can provide valuable benefits at all stages of life, but the method of use and recommended amount may vary:

Young people

• During this growth phase, nutrients are crucial for the development of the body and brain. Olive oil can help improve the absorption of vitamins and minerals from other foods. For teenagers, it can also help combat skin problems such as acne as it has anti-inflammatory properties. Another benefit of early exposure to healthy foods like olive oil is that it can lay the foundation for a lifelong preference for healthy eating habits

Middle age:

• During this phase of life, metabolism and body weight can change. It is important to maintain a balanced diet to minimize the risk of cardiovascular disease, diabetes and other health problems. Olive oil, as part of a Mediterranean diet, can help lower LDL cholesterol and reduce inflammation in the body.

Older people:

• Digestive problems, bone weakness and memory problems can occur with age. The vitamin E contained in olive oil can provide antioxidant benefits and thus counteract cellular damage. The monounsaturated fatty acids contained can also support bone health and improve memory performance.

Regardless of age, the quality of the olive oil should always be taken into account. A high-quality, cold-pressed extra virgin olive oil offers the most health benefits

 

When should you be careful when taking it?

When taking olive oil and other natural products, it is always advisable to take individual circumstances and health conditions into account. Here are some circumstances in which caution should be exercised:

• Allergies : Some people may be allergic to olive oil or certain components in the oil. Signs of an allergy can include a skin rash, itching or difficulty breathing.
• Drug interaction : Olive oil can affect the way certain medications work. If you take medication regularly, consult your doctor before taking olive oil.
• Digestive problems : Despite its generally beneficial effects on digestion, olive oil can cause diarrhea or other gastrointestinal distress in some people.
• Overconsumption : As with all foods, moderation is key. Excessive consumption of olive oil can lead to weight gain due to its high calorie content.
• Storage and quality : An expired or improperly stored olive oil can lose its health benefits and even have harmful effects. Always pay attention to the expiration date and store the oil in a cool, dark place.

In summary, anyone considering consuming olive oil therapeutically or in large quantities should first speak to a doctor or nutritionist. It is important to make informed decisions about your own health.

Ideal combinations: Which foods go well with olive oil and which don't

Olive oil, especially extra virgin, is much more than just a simple cooking oil. It can intensify the flavor of foods and increase their nutritional benefits. But while some foods pair perfectly with olive oil, there are others that it doesn't work so well with.

Harmonizes perfectly with olive oil:

• Salads : A drizzle of olive oil over a fresh vegetable salad not only helps bring out the flavors but also facilitates the absorption of fat-soluble vitamins like vitamins K and E.
• Grilled Vegetables : Vegetables like peppers, zucchini, and eggplant benefit from a coating of olive oil before grilling. It helps keep the vegetables tender and gives them a smoky finish.
• Fish, meat, and seafood : Many Mediterranean recipes use olive oil as a base for marinades or sauces to complement the flavor of fish and seafood.
• Pasta and Rice : A little olive oil added just before serving can add an extra depth of flavor to the dish.
• Bread : A simple dip made with olive oil and balsamic vinegar or herbs is a delicious alternative to butter.

Less suitable for combinations with olive oil:

• Sweet Baked Goods : While there are some cake recipes using olive oil, its distinctive aroma can overwhelm the taste of delicate pastries or desserts.
• Frozen Foods : Heating olive oil at very high temperatures, as is often the case with frozen products, can affect the flavor and quality of the oil.
• Spicy dishes : In dishes that already have a dominant flavor, the subtle aroma of the olive oil could be masked.

In conclusion, combining olive oil with different foods can improve not only the taste but also the nutritional quality of a dish. It's worth experimenting and discovering how this valuable oil can best be used in your kitchen.

Short and Long Term Health Benefits of Olive Oil?

Olive oil, especially extra virgin olive oil, is not only an essential part of the Mediterranean diet, but is also valued worldwide for its numerous health benefits. Although many people use olive oil primarily for its flavor and culinary versatility, it also offers notable health benefits in both the short and long term.

Short-term benefits:

• Improve Digestion : Olive oil can aid digestion and prevent constipation by easing bowels.
• Energy boost : As a healthy source of fat, olive oil can provide a quick source of energy without greatly affecting blood sugar levels.
• Anti-inflammatory : The polyphenols found in olive oil can help reduce inflammation in the body and relieve pain associated with conditions such as arthritis.

Long-term benefits:

• Heart health : Regular consumption of olive oil can lower LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol), thereby reducing the risk of cardiovascular disease.
• Supporting Bone Health : Some studies suggest that olive oil may help protect against osteoporosis.
• Protection against oxidative stress : The antioxidant properties of olive oil can help protect cells from damage caused by free radicals, reducing the risk of many chronic diseases.
• Weight management : Olive oil can promote a feeling of satiety, making it easier to control food intake and maintain a healthy weight.

In conclusion, olive oil is not only a delicious and versatile food, but also a health elixir that offers short and long-term benefits. However, it is important to note that olive oil is best consumed in bulk and should be considered as part of a balanced diet.

Conclusion

Olive oil, often praised as "liquid gold," is an essential part of the Mediterranean diet and offers both short- and long-term health benefits. It promotes digestion, supports brain and organ development, reduces inflammation and strengthens the cardiovascular system. Particularly noteworthy is the "extra virgin olive oil", which is obtained through cold-pressed processes and therefore retains most of the health and taste benefits. At different stages of life, from youth to old age, olive oil offers specific benefits, from supporting nutrient absorption to improving bone health. It also intensifies the aroma of many dishes and promotes the absorption of fat-soluble vitamins. However, quality is crucial when choosing and it should always be consumed in large quantities. Overall, olive oil is a healthy and tasty oil that has both culinary and health benefits.