The Benefits of Olive Oil for our Health

Olive oil has been a beloved kitchen staple for centuries, prized for its rich flavor and numerous health benefits that promote overall well-being. With its abundance of polyphenols, antioxidants, and monounsaturated fats, olive oil has earned the nickname "liquid gold." As a registered dietitian, I can attest to the importance of incorporating olive oil into a balanced diet. So, why has olive oil been making waves in the wellness world recently? Let's delve into the reasons behind olive oil's surge in popularity and explore its many benefits.

Why the Sudden Obsession with Olive Oil?

What's all the hype about? Extra virgin olive oil (EVOO) is renowned for its impressive nutritional profile and health perks. Unlike seed oils, EVOO undergoes minimal processing and is packed with nutrients.

Here's why olive oil's benefits are gaining global recognition:

• Fat Profile: EVOO is primarily composed of monounsaturated fats, such as oleic acid, which have been shown to promote heart health by lowering LDL (bad) cholesterol levels while increasing HDL (good) cholesterol. These fats are less prone to oxidation, helping reduce inflammation and support cardiovascular health.


• Antioxidants: EVOO is rich in antioxidants like vitamin E and polyphenols, which help fight oxidative stress and neutralize free radicals that can harm cells and contribute to chronic diseases. Studies suggest that these antioxidants may lower the risk of heart disease and certain cancers.


• Phenol Compounds: A standout feature of EVOO is its high concentration of phenolic compounds, including oleocanthal and oleuropein, known for their anti-inflammatory and antioxidant properties. Research indicates that these phenolic compounds in EVOO play a role in supporting heart health and potentially extending lifespan by combatting oxidative stress and inflammation.

The resurgence of olive oil reflects a broader trend towards embracing whole, unprocessed foods that promote long-term health and vitality. By choosing EVOO, you're not only adding a flavorful touch to your meals but also nourishing your body with its health-boosting properties.

Trend #1: Olive Oil in Coffee (Starbucks, we see you!)

The Pros: Incorporating a healthy fat like olive oil into your coffee may support hormone balance and blood sugar regulation. The rich fat content in olive oil can slow down the absorption of added sugars from coffee creamers/syrups, potentially reducing cortisol spikes, stabilizing mood, and curbing cravings throughout the day.

The Cons: However, adding olive oil to coffee can significantly increase its calorie content. Popular coffee drinks from chains already tend to be calorie-dense, and adding olive oil could further elevate the calorie count. For instance, 1 tablespoon of olive oil contains around 119 calories, totaling 833 calories over a week, not including additional additives like milk/syrups/flavors.

The Takeaway: If you enjoy olive oil in your coffee and prefer it over traditional additives, go for it, considering its simple ingredients and healthy fat content. However, most people prefer a creamy and sweet touch to their coffee.

The ideal choice is to opt for organic dairy or plant-based milk and sweeten it with natural options like honey or maple syrup, or non-nutritive sweeteners like stevia or monk fruit. Pair your coffee with a protein and fat-rich meal to support hormone balance and blood sugar levels.

Trend #2: Olive Oil Ice Cream

The Pros: The trend of drizzling olive oil over ice cream has gained popularity on platforms like TikTok. Influencers swear by this combination of olive oil and flaky salt as a delicious ice cream topping.

The Cons: While adding olive oil to ice cream introduces healthy fats, it also boosts the calorie content of an indulgent treat.

The Takeaway: Those seeking a healthier yet indulgent option may appreciate the Ninja Creamy, a gadget that allows you to create "healthy" ice cream recipes at home. These recipes are high in protein, low in sugar, and can satisfy your ice cream cravings.

Trend #3: Olive Oil Shots for Glowing Skin

The Pros: Taking olive oil shots for skin health has become popular on platforms like TikTok. Olive oil is rich in nutrients like vitamins A and E, along with healthy fats that may support skin hydration.

The Cons: However, olive oil may not be suitable for all skin types. Its high oleic acid content can clog pores and lead to acne breakouts, especially for acne-prone individuals. Additionally, olive oil may feel greasy on the skin and not absorb well.

The Takeaway: While olive oil can benefit internal health, its effectiveness as a topical treatment is debated. Consider using targeted skincare products for skin concerns and consume olive oil for its internal benefits.

How TO Teap The Benefits of Olive Oil

As a registered dietitian, here's how I like to incorporate olive oil into my daily routine:

• As a salad topper: Olive oil not only enhances flavor but also aids in absorbing fat-soluble vitamins from vegetables.


• For low-heat cooking: Use olive oil in dishes that require gentle heating to preserve its nutrients and flavor.


• Mixed with tahini or hummus: Create a nutritious dip by combining olive oil with tahini or hummus for a dose of healthy fats, fiber, and protein.

What I Look for in Olive Oil and Mistakes to Avoid

To maximize the health benefits of olive oil, follow these tips when selecting and cooking with it:

Choose smaller glass bottles: Opt for smaller glass bottles to minimize exposure to microplastics and oxidation, preserving the oil's quality.

Opt for tinted glass: Select bottles made from tinted glass to protect the oil from light and maintain its quality over time.

Look for organic and reputable brands: Ensure you're purchasing organic olive oil from trusted brands to guarantee purity and quality.

Avoid high-heat cooking: Olive oil has a low smoke point, making it unsuitable for frying or high-heat cooking. For such methods, consider using alternatives like avocado oil or ghee.

Alternatives to Support Glowing Skin

While olive oil offers internal benefits, its effectiveness as a topical treatment is uncertain. To support skin health, focus on consuming olive oil for its internal benefits and use targeted skincare products for topical concerns.

For skin support, consider HUM's Red Carpet formula, which provides essential fatty acids from black currant oil and vitamin E to promote healthy skin texture and hydration, enhancing your skin's radiance.

Final Thoughts on the Benefits of Olive Oil

Olive oil is more than just a passing trend—it's a timeless ingredient with a myriad of benefits. From supporting heart health to promoting skin radiance, olive oil is a versatile addition to any wellness routine. Whether drizzled on salads, used in dips, or incorporated into beauty treatments, olive oil is an essential ingredient that continues to captivate enthusiasts worldwide.