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6 advantages of the advice : “A spoonful of olive oil every morning”
Welcome to the twenty-first century, where the low-fat diet is gradually but steadily being phased out in favour of a higher-fat, lower-carbohydrate diet. For decades, we have been following the wrong advice to eat as little fat as possible while increasing the amount of sugar in everything we eat. Even a well-known brand of packaged macaroni and cheese contains sugar, which makes us wonder why pasta and cheese have to be sugary in the first place.
Why is fat important?
Fat is a macronutrient with many benefits, one of which is the absorption of fat-soluble vitamins A, D, E and K. It is also a component of every cell membrane in the human body. It gives you energy, reduces the absorption of other nutrients (so you feel full for longer after a meal) and helps your liver to function properly. Plus, let’s face it, fat enhances the taste of food.
Also, did you know that the human brain is more than half fat? For optimal health, the brain requires fats, especially critical fatty acids. Essential fatty acids are not synthesized by the body, so they must be obtained through a balanced diet.
Η μεσογειακή διατροφή βασίζεται σε μεγάλο βαθμό στο ελαιόλαδο.
Δεν είναι μυστικό ότι οι Νοτιοευρωπαίοι που τρώνε μεσογειακή διατροφή πλούσια σε λαχανικά, φρούτα, ψάρια και ελαιόλαδο έχουν μεγαλύτερο προσδόκιμο ζωής και υποφέρουν από λιγότερες ασθένειες. Οι Ιταλοί, οι Ισπανοί και οι Έλληνες καταναλώνουν κατά μέσο όρο περίπου 13 λίτρα ελαιόλαδο ανά άτομο ετησίως. Ενώ η συνολική υγεία των ανθρώπων επηρεάζεται από τη διατροφή τους, φαίνεται ότι η κατανάλωση εξαιρετικά παρθένου ελαιολάδου είναι το πιο σημαντικό συστατικό για τη μακροζωία και την υγεία τους.
Οι ερευνητές παρακολούθησαν δύο ομάδες ενηλίκων για πέντε χρόνια σε μια μελέτη που δημοσιεύθηκε το 2013. Η μία ομάδα ακολουθούσε τη μεσογειακή διατροφή, ενώ η άλλη ομάδα ακολουθούσε τη δίαιτα χαμηλών λιπαρών. Η ομάδα με τα περισσότερα λιπαρά είχε μειωμένο κίνδυνο καρδιακών παθήσεων και διαβήτη, καθώς και βελτιωμένη επιτυχία στην απώλεια βάρους.1. Olive oil has anti-inflammatory properties.
About 30 polyphenols are found in high quality extra virgin olive oil, which acts as an antioxidant and prevents inflammation in the body. The monounsaturated fatty acids in extra virgin olive oil help increase HDL (“good”) cholesterol, while lowering LDL (“bad”) cholesterol. In addition, added antioxidants have been shown to reduce the risk of heart disease.
2. Olive oil is beneficial for the skin.
The various benefits of olive oil have been recognized for generations in Mediterranean countries and have been used both inside and outside the body! They use it as an exfoliant in a sugar scrub or as a moisturizer on the skin. You don’t have to slather your entire body with olive oil to benefit from its anti-aging properties, such as antioxidants and vitamin E.
3. Weight loss using olive oil
Many people in the Mediterranean start their day with a quarter of a cup of olive oil. Olive oil contains oleic acid, which has a satiating effect. It also inhibits the absorption of other nutrients, so you’ll feel fuller for longer and won’t attempt to have that sugary midday snack as described above. While the calories in olive oil are high, your total calorie consumption during the day will be lower if you are not hungry.
4. Gallbladder health and olive oil
Eating olive oil can help in the production of pancreatic secretions and bile (which, by the way, is what gives poo its brown colour). Gallstones are less likely to form when you eat olive oil because bile is needed to break down fat and absorb it through the intestinal wall.
5. Olive oil for gut health
The polyphenols in extra virgin olive oil act as antioxidants, preventing free radicals from damaging cells or possibly causing cancer. Colon cancer was found to be slowed by olive oil consumption at different stages of the disease, according to a study. So why not use it to prevent cancer in the first place? This doesn’t mean you shouldn’t get the recommended colonoscopies after 50, but you should definitely include olive oil in your regular routine as a preventative step.
6. Olive oil can help balance your blood sugar levels.
Olive oil can help keep blood sugar levels under control. In one study, participants who ate a meal prepared with olive oil had lower blood sugar levels than those who ate a meal prepared with corn oil. Corn is a starch and raises blood sugar levels much higher than olives, so that makes sense.
How to use olive oil to start your day
Let’s talk about how to get olive oil after all this talk about its many benefits. Of course, we understand that consuming a full dose of olive oil on an empty stomach first thing in the morning can be a challenge. In fact, if you drink too much oil, it can upset your stomach if you’re not used to it. Here are some additional options you can consider.
Start with a tablespoon and gradually increase the amount. Another method is to mix olive oil with a cup of warm water and lemon juice in a blender. It makes it much more appealing and the lemon juice helps digest the oil. Lemon juice has also been linked to better liver function. A healthy liver produces more bile, which is needed for proper digestion of fats (and oils) in the small intestine.
Application of olive oil in the kitchen
When used correctly, extra virgin olive oil cold-pressed offers many advantages. However, you may not want to use it in cooking at high temperatures. While it appears to be more stable than other vegetable oils, when cooked at high temperatures, all oils break down and lose their nutrients and flavor. In addition, the oxidation that occurs during cooking can produce substances that target healthy body tissues. When cooking at extremely high temperatures, a more stable fat with shorter-chain fatty acids, such as coconut oil or avocado oil, may be preferable.
So instead of missing out on the health benefits of olive oil by cooking it, give yourself a shot to start your day.
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