Extra Virgin Olive Oil - Is Still Essential

In a study published in Nutrients, some smarty-pants researchers did a fancy review to gather up all the recent evidence about how awesome Extra Virgin Olive Oil (EVOO) is for preventing diseases. Turns out, those Mediterranean diets that are full of plants like veggies, fruits, nuts, and whole grains, along with a moderate amount of fermented dairy and fish, are the bomb at keeping chronic diseases at bay. And guess what? EVOO, a star player in the Mediterranean diet, is now getting all the credit for lowering the risk of stuff like heart disease, diabetes, strokes, and even that horrible chronic disease we all know. It's like a superhero in a bottle!

But here's the thing, we have no clue about how much EVOO we should be guzzling down to reap all these benefits. The research on that is as rare as a unicorn sighting. And get this. Most dietary recommendations barely even mention the difference between healthy fats like EVOO and other greasy oils. It's like they're keeping the good stuff a secret. So, it's time to celebrate the awesomeness of EVOO and demand some clarity on how much of this liquid gold we need to consume to keep the doctor away. Pass the garlic bread and let's start dunking it in EVOO like there's no tomorrow!

The Study Explained

In this snazzy systematic review, super smart researchers compared the effects of meals packed with Extra Virgin Olive Oil (EVOO) to those without on all the juicy stuff that puts your heart and metabolism at risk. We're talking cardiovascular disease, type 2 diabetes, metabolic syndrome and insulin resistance. They scoured the Cochrane Library, Embase, and PubMed databases like elite treasure hunters from January 2000 to December 2022 to find all the relevant data. Then they did some fancy data analysis and condensed it into a sexy narrative. For their study, they only wanted the crème de la crème of research – randomised controlled trials (RCTs) with real-life human subjects that were published in top-notch scientific journals in English and compared the effects of chowing down on EVOO versus other diets. They weren't interested in any of that in vitro or animal stuff – they wanted results that applied to us humans.

They also gave the boot to studies without randomisation, ones that only measured blood sugar after meals, and ones that focused solely on those fancy phenolic compounds in Olive Oil. They even said no to studies that used Olive Oil in pill form or mixed with other stuff. Nobody got time for that! They weren't into pomace or refined Olive Oil – it had to be that extra virgin goodness. Abstracts, presentations, and studies that talked about changing medications that could impact the factors they were looking at were also out of the picture. Oh, and they made sure to include studies that looked specifically at "Virgin Olive Oil" with specified phenolic content. They even checked the references of the studies they found to see if there were any other relevant gems to include. Phew, that's a lot of criteria to meet! The researchers used the Academy of Nutrition and Dietetics Quality Criteria Checklist (ANDQCC) to make sure those RCTs were top-notch quality. So, yeah, they did their homework and pulled out all the stops to bring you the most reliable and fabulous data.

The Studies’ Results

Out of the many articles we found, only a select few made the cut for our analysis. And let me tell you, these articles were rated 'positive' based on the ANDQCC assessment, so you know they're good. We even threw in some references to subgroups within the fancy-sounding Prevencion con Dieta Med (PREDIMED) trial. Now, let's talk about EVOO, the star of the show. It outshines all those other fats when it comes to managing things like cholesterol and blood pressure. It's like the superhero of the kitchen, swooping in to raise our protective high-density lipoprotein-cholesterol (HDL-c) and improve our glucose and weight control. Move over, other fats, EVOO is taking the crown! But here's the thing, it's not just the amount of monounsaturated fats in EVOO that makes it so special. It's also those little polyphenols hidden within that are doing all the heavy lifting. These polyphenols are like the secret sauce, reducing blood pressure and doing all sorts of good stuff. One study found that hypertensive patients saw a reduction in blood pressure with 161.0 mg/kg of phenol, while two other studies showed no effect with over 300.0 mg/kg of phenol. It's all about finding that sweet spot.

And that's not all. EVOO can also work its magic on your cholesterol. If your levels are sky high, EVOO can swoop in and lower that low-density lipoprotein cholesterol (LDL-c). And if you've got plenty of phenols in your EVOO, it can even raise your high-density lipoprotein cholesterol (HDL-c). It's like a superb tag team, fighting off the bad stuff and boosting the good stuff. Now, I know what you're thinking. How can EVOO help with weight loss if it's full of calories? Well, that's the beauty of it. Even though you might be eating more calories, incorporating EVOO into your daily diet can still help you shed those pounds. It's like a magic trick for your waistline. EVOO isn't just good for your heart. It's also good for your blood sugar. It can improve insulin sensitivity, making it a winner in the fight against type 2 diabetes. And if you're worried about metabolic syndrome, EVOO might just be your saving grace. It can improve things like insulin, fasting blood glucose, and something called the Homeostatic Model Assessment for Insulin Resistance (HOMA-IR). Sounds fancy, huh?

So, how much EVOO do you need to reap all these benefits? Well, buckle up because it's only 25ml per day, or about two tablespoons. That's it! Just a little splash of EVOO each day and you're on your way to better cholesterol, blood pressure, and weight control. If you want the full package deal, though, you might need over 300.0 mg of phenol per kilogram. But hey, super-foods need their superpowers, right? And here's a cool twist. While other oils may lower your LDL more effectively, EVOO actually makes your LDL particles healthier. They grow bigger and have a lower chance of getting oxidised. It's like armour for your cholesterol! So, there you have it. EVOO is the real deal. It's not just a tasty salad dressing but it's a health superhero as well, fighting off heart disease and diabetes one spoonful at a time. So go ahead, grab that bottle of EVOO and start reaping the benefits.

Final Thoughts

Behold, the grand finale of our groundbreaking study has arrived! After meticulously analysing mountains of data, we can confidently declare that incorporating Extra Virgin Olive Oil (EVOO) into your Mediterranean diet is the secret sauce to ward off chronic diseases. Yeah, it's time to rejoice! If you thought EVOO was just a fancy condiment, think again. Our findings suggest that a mere 2 tablespoons of this liquid gold daily can work wonders on your risk factors in as little as 3 weeks. BOOM! Talk about efficiency! Now, let's talk about reality checks. When it comes to reducing the risk of chronic diseases, EVOO reigns supreme over other dietary fats and even that stuff they try to pass off as Olive Oil (cough, refined-type olive oil, cough). Sorry, but it's time to bid adieu to those lesser options and embrace the true hero of the oil world.

But hey! It's not just about your health. Picture the vibrant streets of Mediterranean countries, where culinary magic unfolds. Those clever folks cook their veggies with EVOO, and guess what? It actually helps your body absorb those juicy fat-soluble carotenoids. Talk about a match made in culinary heaven! Now, our journey is not over yet. Gaze into the crystal ball of future research and see where we're headed. We crave knowledge about EVOO with known phenol content, exploring the untrodden paths with non-European participants who dare to have unhealthy risk factors. And yes, we demand larger sample sizes because bigger is always better! So, in a nutshell: EVOO is the superstar, the knight in shining armour, the Hercules of dietary excellence. It's time to embrace this liquid hero, unlock its potential, and change the course of your future. Your taste buds and your health will forever thank you for hopping on the EVOO train. All aboard, order your Organic Extra Virgin Olive Oil today!

''The olive tree is surely the richest gift of Heaven. I can scarcely expect bread.'' - Thomas Jefferson