Olive oil, extracted from ground olives, is a versatile ingredient used in cooking, as a drizzle for various dishes, and as a dip. Beyond its culinary applications, olive oil boasts numerous health benefits, including reducing inflammation, supporting heart health, and potentially offering anticancer effects while protecting brain health. This article explores the potential of olive oil, particularly Moroccan olive oil, to promote weight loss and overall well-being.
The Mediterranean Diet Connection
Many of olive oil's benefits are observed within the context of the Mediterranean diet. This eating pattern emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds. Fish is often included, with olive oil serving as the primary fat source, while red meat and sweets are limited.
Monounsaturated Fatty Acids (MUFAs) and Weight Management
Olive oil is rich in monounsaturated fatty acids (MUFAs), which are liquid at room temperature. Studies suggest that replacing saturated fats with MUFAs can lead to modest weight loss. Diets rich in MUFAs have also demonstrated the ability to prevent weight gain and fat accumulation in animal studies. It's important to note that the benefits of EVOO are reaped when it's used as a replacement ingredient for butter and other types of oil.
Medium-Chain Triglycerides (MCTs) and Appetite Regulation
Olive oil is also a source of medium-chain triglycerides (MCTs), which have been studied for their potential role in weight loss and maintenance. MCTs are quickly broken down and used for energy by the liver. Research suggests that MCTs may promote weight loss by increasing calorie and fat burning and by increasing the production of appetite-regulating hormones like peptide YY, which promotes feelings of fullness.
Olive Oil: How to Use It for Weight Loss
While some claim that olive oil massages or olive oil and lemon juice mixtures promote weight loss, these claims lack scientific support. However, incorporating olive oil into a healthy diet can be beneficial.
Read also: Lemon Olive Oil Cake (Keto)
One tablespoon (15 mL) of olive oil contains 119 calories and 13.5 grams of fat. While this can quickly add up, using olive oil in limited quantities can be beneficial. Studies have shown that following an olive-oil-enriched diet for at least 12 weeks can reduce weight more effectively than a control diet.
Olive oil can be used in various ways:
- As a salad dressing
- Mixed into pasta or soups
- Drizzled onto pizza or vegetables
- Incorporated into baked goods
- Cooking vegetables
Papa Vince EVOO: A Hydroxytyrosol Powerhouse
When choosing an olive oil for weight loss, consider Papa Vince Extra Virgin Olive Oil (EVOO). It's rich in hydroxytyrosol, a natural compound with exceptional antioxidant properties that enhances mitochondrial function and reduces oxidative stress.
The Power of Hydroxytyrosol
Hydroxytyrosol is a natural compound found in high-quality olive oil. It enhances mitochondrial function, which is crucial for metabolism and energy production. Compared to other polyphenols, hydroxytyrosol has a superior ability to neutralize free radicals and protect cells from oxidative stress. Oxidative stress can damage mitochondria, leading to impaired metabolism and difficulty in burning fat effectively.
Papa Vince EVOO boasts an exceptionally high hydroxytyrosol content-3X higher than other high-quality EVOOs-making it an ideal choice for those on a weight loss journey. High-quality olive oil is the only food that provides significant amounts of hydroxytyrosol; other sources like olive fruit, wine, and olive leaf extract contain only trace amounts.
Read also: Olive oil guide for Mediterranean cooking.
How Hydroxytyrosol Works
Hydroxytyrosol enhances mitochondrial function, crucial for metabolism due to its roles in ATP production and regulation of metabolic pathways. It also reduces oxidative damage in liver and muscle tissues, emphasizing the importance of maintaining organ health for overall metabolic efficiency.
By benefiting your metabolism with something that tastes good, you don't have to sacrifice enjoyment and flavor for your health, unlike many restrictive diets.
Hydroxytyrosol vs. MUFAs
While MUFAs are beneficial, hydroxytyrosol is a primary driver of olive oil's weight loss benefits due to its ability to significantly increase antioxidant capacity.
Addressing Common Misconceptions
One common misconception is that olive oil should be avoided due to its calorie content. However, the health benefits from antioxidants like hydroxytyrosol and the type of fats present in olive oil make it a valuable addition to a weight management diet.
Benefits of Drinking Olive Oil
Drinking olive oil in moderation can offer several benefits:
Read also: Olive Oil and Weight Management
- Increased Satiety: Olive oil can increase satiety, reducing overall calorie intake.
- Improved Digestion: Its anti-inflammatory properties can soothe the digestive tract and promote smoother digestion.
- Enhanced Nutrient Absorption: Olive oil can improve the absorption of fat-soluble vitamins such as A, D, E, and K, which are essential for a healthy metabolism and immune function.
Olive Oil vs. Supplements
Consuming hydroxytyrosol in its natural form in olive oil is superior to taking it as a supplement. Hydroxytyrosol is more easily absorbed by the body when ingested as part of olive oil, which acts as a protective matrix that helps prevent its degradation during digestion. Olive oil also contains oleic acid, vitamin E, and various polyphenols, all of which work together to enhance health outcomes.
Incorporating Olive Oil into Your Daily Routine
Here are some practical tips for incorporating olive oil into your daily routine:
- Take a Tablespoon Before Meals: Drinking a tablespoon of olive oil before meals can help increase satiety.
- Mix into Beverages: Mix it into smoothies, herbal teas, or coffee.
- Incorporate into Recipes: Use it as a base for salad dressings, drizzle it over cooked vegetables, or use it in place of butter in baking.
Aim for 1-2 tablespoons of olive oil per day.
Cooking with Extra Virgin Olive Oil
Cooking with EVOO enhances the flavor and nutritional value of your meals.
- Drizzle Over Finished Dishes: Use EVOO as a finishing oil for salads, pasta, grilled vegetables, or soups.
- Sautéing and Stir-Frying: EVOO is perfect for sautéing vegetables, meat, and seafood.
- Baking: Substitute butter or other oils with EVOO in baking recipes.
- Marinades and Dressings: Create delicious marinades and salad dressings using EVOO as a base.
- Roasting and Grilling: Brush EVOO onto vegetables, fish, or meat before roasting or grilling.
Is All Olive Oil Created Equal?
Not all olive oil is created equal. Extra Virgin Olive Oil (EVOO) is the highest quality, made from pure, cold-pressed olives. It is the highest in polyphenols, including hydroxytyrosol, which makes it the most beneficial for health.
When choosing an olive oil, prioritize quality, purity, and transparency. Look for olive oils that are made from the finest olives, first cold-pressed to preserve their natural nutrients and flavors.
The Health Benefits of Extra Virgin Olive Oil
Extra virgin olive oil contains more healthy fat (unsaturated) than unhealthy fat (saturated). It’s also higher in antioxidants than other types of olive oil. Zumpano recommends 1 to 4 tablespoons of EVOO per day, but notes that the amount that’s healthiest for you depends on a variety of factors that include your age, sex, weight, activity level and overall caloric needs.
Let’s delve deeper into the health benefits of EVOO.
Rich in Antioxidants
EVOO contains more than 20 types of polyphenols, a category of plant-based chemical compounds that help protect your heart and reduce inflammation throughout your body. Polyphenols are a type of antioxidant. Antioxidants are almost like a shield around your cells, like a blanket around them to protect them from oxidative damage.
Contains Healthy Fats
Olive oil contains mostly monounsaturated fat, a type of unsaturated fat that’s been linked to benefits, like:
- Improved blood sugar control.
- Lower cholesterol levels.
Eases Inflammation
One of the main antioxidants in virgin and extra virgin olive oil is olecanthal, which has such powerful anti-inflammatory properties that it has even been compared to ibuprofen. Oleic acid has also been shown to reduce inflammation.
May Protect Against Cancer
Oxidative stress plays a role in the development of cancer. And oleocanthal, in particular, is thought to play a role in the cell death of cancer cells. That doesn’t mean EVOO is a magic pill that will prevent cancer; nothing is. But it means that as part of a healthy diet, EVOO is one of many plant-based foods that can help your body stay well and fight disease.
Good for Cardiovascular Health
Olive oil has been studied from a cardioprotective standpoint, and it has been shown to reduce lipids and blood pressure, all of which are really helpful for your heart.
There are a few factors at play, starting with the polyphenols we discussed earlier. A 2017 study showed that the polyphenols in EVOO can help protect against:
- Hypertension (high blood pressure).
- Atherosclerosis (the buildup of plaque in your arteries).
- Thrombosis (blood clots).
Next up is oleic acid, the main fatty acid in olive oil. It makes up about 73% of the oil itself, and it’s also heart-healthy. Oleic acid is a monounsaturated fat that has been shown to help to lower bad cholesterol, raise good cholesterol and reduce risks of heart disease and stroke.
EVOO also provides oleuropein, a compound known for its ability to help lower blood pressure. It has been shown to protect low-density lipoprotein (aka LDL or “bad cholesterol”) from oxidation.
Could Help You Live Longer
A 2022 study found that over a 28-year period, high olive oil consumption was associated with an 8% to 34% lower risk of death related to disease. Specifically, participants who consumed a lot of olive oil were 19% less likely to die of cardiovascular disease and 17% less likely to die of cancer than people who didn’t consume much of it.
Moroccan Olive Oil: A Treasure Trove of Wellness
Moroccan olive oil, with its rich tradition and dedication to quality, offers a unique culinary and health experience. It is rich in polyphenols, antioxidants that fight inflammation and oxidative stress, offering protection against chronic diseases. It also contains oleocanthal, a natural compound known for its anti-inflammatory properties.
Extra Virgin Olive Oil With
One way to use extra virgin olive oil to lose weight is to combine it with other natural ingredients.
Lemon
Lemon contains hesperidin, a flavonoid that contributes to improve the function of lymphatic drainage and, with it, the retention of liquids.
Ginger
Ginger is a root that produces a thermogenic effect in the body, activating your nervous system and, as a consequence, activate all processes that produce energy (which also supplies fat).
Cucumber
Cucumber's high-water content makes it have a low amount of calories. In addition, cucumber contains a lot of fibre that helps eliminate toxins from the body.
Cayenne Pepper
Cayenne pepper is a digestive stimulant that stimulates the production of juices and gastric enzymes that digest the food you eat, eliminating the toxins that are generated in your body. It also speeds up metabolism and fat burning.
In Smoothies
Detoxifying green shakes to reduce weight are full of vitamins, minerals, fibre and other nutrients that help keep your weight at bay.
Other Benefits of EVOO
EVOO is olive oil loved by sports nutritionists and dietitians alike. And it’s not just good for weight, olive oil improves hair health, supports mental focus, and helps with recovery.
EVOO and Metabolic Syndrome
One of the most interesting developments is the discovery of EVOO’s role in easing the symptoms of metabolic syndrome (MS). While there are many ways in which EVOO can improve MS symptoms, its ability to modify lipidic metabolism is one of them.
EVOO and the Digestive System
These powerful micronutrients - a crucial part of any diet - proactively strengthen the human digestive system. These pathways are responsible for metabolizing energy and controlling the onset of obesity.
EVOO as an Anti-Cancer Agent
Recent research shows that the phenolic compounds found within EVOO can trigger anticoagulant activities within the body. EVOO’s phenolic compounds fight allergies so you can enjoy lasting relief. These include asthma, food allergies, and eczema.
EVOO and Mental Health
Numerous sources speak of the effect of polyphenolic compounds on mental health. On a biological level, these polyphenolic compounds work to gradually improve the user’s mental well-being by modulating and strengthening brain plasticity, cognition, mood, and behaviors. The source further hails polyphenols for their ability to combat and improve the symptoms of depression.
EVOO and Inflammation
When it comes to inflammation, polyphenols are incredibly powerful. According to Healthline, chronic inflammation is considered a leading cause of diseases like metabolic syndrome, Alzheimer’s, arthritis, heart disease, cancer, and obesity. According to scientists, 3.4 tablespoons, or 50ml, of Oleocanthal showcases a similar effect as 10% of Ibuprofen’s adult dosage.
EVOO and Constipation
Medical News Today talks about how the fats in high-phenolic olive oil may smoothen the inside of your bowel, which makes it much easier for stools to pass through. Experts suggest consuming a tablespoon of high-phenolic olive oil every morning, on an empty stomach, to relieve constipation.