The carnivore diet, characterized by its emphasis on animal products, has gained traction as a nutritional approach with potential benefits. However, questions arise regarding the inclusion of certain foods, particularly those of plant origin. This article delves into the compatibility of olive oil with the carnivore diet, exploring the nuances, benefits, and considerations surrounding its consumption.
Understanding the Carnivore Diet
The carnivore diet is a dietary approach that revolves around the consumption of animal-based foods. The primary goal of the carnivore diet is to maximize fat and protein intake while minimizing carbohydrate consumption, thereby inducing a state of ketosis. In this metabolic state, the body relies on fat as its primary energy source instead of carbohydrates.
The carnivore diet primarily includes meat, fish, eggs, and certain dairy products. Strict versions of the carnivore diet exclude all plant-based foods, including fruits, vegetables, grains, and legumes, due to their carbohydrate content.
Olives: Nutritional Profile and Health Benefits
Olives are small, oval fruits traditionally grown in the Mediterranean region and California. They come in varying shades of green and black, depending on their ripeness. Green olives are unripe, while black olives have fully ripened on the tree. Black olives are more nutrient-dense, with a higher monounsaturated fat content and richer in fiber, vitamin E, and protective polyphenols.
Olives offer several potential health benefits, including:
Read also: Are Black Olives Keto?
- Rich in Protective Plant Compounds: Olives are rich in polyphenols, which exhibit antioxidant properties and may reduce the risk of chronic diseases like atherosclerosis and cancer.
- Rich in Heart-Friendly Fats: The predominant fat in olives is monounsaturated fatty acids (MUFA), particularly oleic acid, which has been linked to reduced inflammation and improved heart and gut health.
- Rich in Vitamin E: Olives are a useful source of vitamin E, which protects the body's cells from damage and may reduce the risk of chronic conditions like atherosclerosis and Parkinson's disease.
- Anti-Inflammatory Properties: Oleocanthal, a polyphenol found in olives, possesses anti-inflammatory properties similar to ibuprofen and has been associated with positive changes in individuals with rheumatoid arthritis.
- Support Heart Health: The high monounsaturated fat content in olives, particularly oleic acid, is associated with a reduced risk of heart disease by regulating cholesterol balance and reducing blood pressure.
- Fermented Food: Olives are a popular fermented food that introduces beneficial bacteria and enzymes to the intestinal microflora, potentially improving gut microbiome health, digestive system function, and immune function.
- May Support Bone Health: Animal studies suggest that plant compounds in olives may help prevent bone loss, and individuals following a Mediterranean diet appear to have a lower incidence of fractures.
- May Be Cancer Protective: The abundance of protective plant compounds and oleic acid in olives may contribute to cancer prevention.
- May Support the Aging Brain: Oleocanthol, found in olives, may support brain health as we age by reducing the risk of Alzheimer's disease and other conditions.
- May Help Regulate Appetite: Olives, rich in unsaturated fats and fiber, can help regulate appetite and improve satiety, potentially aiding in weight management and body composition.
One tablespoon (16g) of drained olives provides:
- 18Kcal/68KJ
- 0.1g protein
- 1.8g fat
- 0.6g fibre
- 15mg potassium
- 10mg calcium
Olive Oil: Extraction, Composition, and Benefits
Olive oil is extracted from olives and is available in different grades, with extra virgin olive oil being the highest quality. Extra virgin olive oil retains more of the antioxidants and bioactive compounds from the olives compared to refined olive oil.
Olive oil is primarily composed of monounsaturated fats, with oleic acid being the predominant fatty acid, making up 71% of the total oil content. It also contains vitamin E and vitamin K.
Olive oil offers several potential health benefits supported by scientific research:
- Rich in Healthy Fats: The predominant fatty acid in olive oil, oleic acid, is a monounsaturated fat that may reduce inflammation and oxidative stress and may even have beneficial effects on genes linked to cancer.
- High in Antioxidants: Olive oil is loaded with powerful antioxidants that are biologically active, which may help reduce your risk of chronic diseases that affect your cardiovascular and central nervous system. Antioxidants also fight inflammation and help protect blood cholesterol from oxidation - two benefits that may lower your risk of heart disease.
- Anti-Inflammatory Properties: Extra virgin olive oil may help reduce inflammation, which may be one of the main reasons for its health benefits. Key among them is oleocanthal, which has been shown to work similarly to ibuprofen, a nonsteroidal anti-inflammatory drug.
- May Help Prevent Stroke: A 2014 review of studies on 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease.
- May Help Prevent Heart Disease: Extra virgin olive oil is one of the key ingredients in the Mediterranean diet, which has now been shown to significantly reduce heart disease risk. It may help lower inflammation and increase HDL (good) cholesterol. Olive oil has also been shown to lower blood pressure, which is one of the strongest risk factors for heart disease and premature death.
- Not Associated With Weight Gain: Numerous studies have linked the Mediterranean diet, rich in olive oil, with favorable effects on body weight. Diets high in olive oil helped promote weight loss more than diets low in olive oil.
- May Help Prevent Alzheimer’s Disease: A 2024 review found that olive oil may reduce the risk of developing Alzheimer’s disease and cognitive impairment. It may do this by reducing beta-amyloid plaques, neuroinflammation, and oxidative stress.
- May Help Treat Type 2 Diabetes: A 2019 study found that people with prediabetes who took 55 mL of oleanolic acid-enriched olive oil each day were 55% less likely to develop diabetes than participants in the control group. A 2017 meta-analysis also found that olive oil supplementation significantly helped reduce blood sugar levels and fasting plasma glucose in people with type 2 diabetes.
- May Help Prevent Cancer: A large 2022 meta-analysis found that people who consumed the highest amount of olive oil were 31% less likely to develop cancer.
- May Help Treat Rheumatoid Arthritis: A 2023 study found that olive oil was linked with lower inflammatory markers and disease severity in people with rheumatoid arthritis, especially for more severe disease activity.
- Has Antibacterial Properties: Olive oil contains compounds that may inhibit or kill harmful bacteria. One of these is Helicobacter pylori (H. pylori), a bacterium that lives in your stomach and may cause stomach ulcers and stomach cancer.
Olive Oil and the Strict Carnivore Diet
The strict carnivore diet excludes all plant-based foods, including olive oil. This is because olive oil is derived from olives, which are fruits and therefore considered plant-based. Proponents of the strict carnivore diet argue that even refined plant-based products like olive oil contain compounds that may trigger adverse reactions in the body.
Read also: The Black Olive Keto Guide
In the strict carnivore model, olive oil is out of bounds. It comes from olives, which are plants, making it a no-go.
Olive Oil and the Flexible Carnivore Diet
Some individuals following the carnivore diet adopt a more flexible approach, sometimes referred to as the "animal-based" or "ketovore" diet. This approach allows for the inclusion of certain plant-based foods, such as olive oil, in moderation.
In flexible versions-sometimes called ketovore or animal-based carnivore-olive oil may get a pass. Some find animal fats too heavy or difficult to digest in large amounts, so olive oil offers variety without introducing carbs.
Those who follow a flexible carnivore diet may choose to include olive oil for several reasons:
- Source of Healthy Fats: Olive oil provides a source of monounsaturated fats, which are considered heart-healthy.
- Flavor and Variety: Olive oil can add flavor and variety to meals, making the diet more palatable and sustainable.
- Digestive Aid: Some individuals find that olive oil aids in digestion.
- Nutrient Source: Olive oil contains vitamin E and antioxidants.
However, it's crucial to note that even within a flexible carnivore diet, olive oil should be consumed in moderation. Excessive consumption of olive oil may displace nutrient-dense animal fats and add unnecessary calories.
Read also: The Carnivore Diet: An Autoimmune Solution?
Considerations for Including Olives and Olive Oil in a Modified Carnivore Diet
If you choose to include olives or olive oil in a modified carnivore diet, consider the following:
- Quality: Choose high-quality, extra virgin olive oil that is minimally processed and free from additives.
- Quantity: Consume olives and olive oil in moderation, limiting the intake to 1-2 tablespoons per day.
- Timing: Incorporate olives and olive oil strategically, such as using them for light sautéing or as a finishing drizzle.
- Individual Tolerance: Monitor your body's response to olives and olive oil, and discontinue use if you experience any adverse effects.
- Overall Diet: Prioritize animal-based foods and ensure that olives and olive oil do not displace essential nutrients from animal sources.
Alternatives to Olive Oil on a Strict Carnivore Diet
For those adhering to a strict carnivore diet, several animal-based fats can be used as alternatives to olive oil, including:
- Beef tallow
- Butter
- Ghee
- Lard
- Bone marrow
These fats are 100% animal-derived and align perfectly with the carnivore framework.
The Role of Olives in the Mediterranean Diet
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations. In general, you’ll eat:
- Lots of vegetables, fruit, beans, lentils and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A good amount of fish, especially fish rich in omega-3 fatty acids.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish or beans instead of red meat.
- Little or no sweets, sugary drinks or butter.
- A moderate amount of wine with meals (but if you don’t already drink, don’t start).
Researchers have linked these eating patterns with a reduced risk of coronary artery disease (CAD). Today, healthcare providers recommend this eating plan if you have risk factors for heart disease or to support other aspects of your health.
The Mediterranean Diet encourages you to eat plenty of some foods (like whole grains and vegetables) while limiting others. Here are some examples of foods to eat often with the Mediterranean Diet: vegetables, fruit, beans, lentils and nuts, whole grains, like whole-wheat bread and brown rice, extra virgin olive oil (EVOO) as a source of healthy fat, fish, especially fish rich in omega-3 fatty acids, natural cheese and yogurt.
Potential Drawbacks
The biggest drawback is that olive oil isn’t animal-based, which breaks the strict carnivore principle. Some also argue that plant compounds like polyphenols could trigger sensitivities.