Olive Oil Benefits
Olive oil has been prized for thousands of years for its health benefits. As to why remains a more open question. As a source of polyphenols, extra virgin olive oil is relatively low compared to berries and other sources of polyphenols like unrefined cocoa powder, as shown below: Polyphenol source amount per 100 g increase in polyphenols compared to olive oil. The numbers above indicate that when comparing the identical weights of various food sources, berries contain four to ten times more polyphenols than extra virgin olive oil. Unrefined cocoa powder contains more than 100 times the polyphenol levels compared to the same weight of olive oil. So, maybe it is not the polyphenol content that counts for the touted health benefits of extra virgin olive. If not, then what else might be in extra virgin olive oil? I believe the answer is the unique anti-inflammatory phenols contained in extra virgin olive oil. A little terminology is always helpful. A polyphenol is defined as containing two or more phenyl groups in a molecule. A phenolic compound has only one. Furthermore, most polyphenols are composed of polymers that are not absorbed, whereas a phenolic compound contains only monomers easily absorbed. There is nothing magical about a phenol group per se since benzene has a single phenyl group, and no one touts the health benefits of consuming benzene. It is the structure of the phenolic compounds that make extra virgin olive oil so unique. Here they are shown below: The first two compounds are tyrosol and hydroxy-tyrosol which are potent anti-oxidative compounds (1,2). The third structure is oleocanthal which has anti-inflammatory properties (3). To be correctly termed as a polyphenol means the compound must contain at least two phenyl groups, and none of the active compounds in extra virgin olive oil meets that criteria. For comparison, I have enclosed the structure of a true polyphenol with three phenyl groups. This specific polyphenol (a delphinidin) is found in blueberries, maqui berries, red wine, and black beans. Unfortunately, most of the delphinidins and other polyphenols found in fruits and vegetables are in the form of polymers. As a result they are poorly absorbed into the blood. It is only chromatographically purified extracts of the maqui berry that you will find delphinidins as monomers. That is why the polyphenols found in purified maqui extract are highly bioavailable, just like the phenolic compounds found in extra virgin olive oil (4). If the active ingredients don’t get into the blood, they will not do you much good. Getting back to extra virgin olive oil, what you are looking for is the levels of phenolic compounds, not the polyphenols. Most marketers of olive oils don’t have a clue what those levels are because they are challenging to analyze. We are currently doing 3rd party testing on the Zone Extra Virgin Olive Oil batch we just received from Italy and plan to post the results shortly. Even though its hard to test these compounds, one easy way to know it's a quality oil and contains phenolics is the cough test. Take about one teaspoon of extra virgin olive oil and put it on the tip of your tongue. It should taste like melted butter. The lack of any bitter taste indicates low levels of free fatty acids. Then use your tongue to flip it to the back of your throat. If it contains high levels of phenolic compounds, you will get a coughing response. The greater number of coughs you get from this test, the higher the levels of phenolic compounds. This simple test is why Italians refer to a “two-cough” extra virgin olive oil as their standard of excellence, not the total levels of polyphenols. The Zone Labs Organic Extra Virgin Olive Oil is a “two-cough” oil. References 1. Karkovic MA et al. “Hydroxytyrosol, tyrosol and derivatives and their potential effects on human health.” Molecules. 2019 24:2001. 2. Angeloni C et al. “Bioactivity of olive oil phenols in neuroprotection.” Int J Mol Sci. 2017 18:2230. 3. Pang KL, Chin KY. “The biological activities of oleocanthal from a molecular perspective. Nutrients. 2018 10:570. 4. Schon C et al. “Bioavailability study of maqui berry extract in healthy subjects.” Nutrients. 2018 10:1720.
Extra Virgin Olive Oil: Q/A Video with Dr. Sears
Extra virgin olive oil (EVOO), not refined olive oil, is one of the richest of all oils in terms of polyphenols. In this video Dr. Sears discusses why he considers EVOO one of the best oils out there, how it compares to other oils in the consumer marketplace, the health benefits, and how to pick a quality oil. See what he has to say.
Olive Oil Q&A with Dr. Sears
Today Dr. Sears is answering your questions about oils and which ones to use. Q: With so many oils in the consumer marketplace, why do you consider olive oil the best of the best? A: Olive oil has been used for almost 4000 years and has the most clinical studies to validate its benefits. Extra virgin olive oil (EVOO), not refined olive oil, is the richest of all oils in terms of polyphenols. Most oils come from seeds, but olive oil comes from fruit. This gives olive oil a higher polyphenol content than most other oils. Also, the polyphenols in extra virgin olive are unique as they are very powerful anti-inflammatory agents that can’t be found fruits and vegetables. Q: What are your thoughts on some of the newer oils that have hit the market over the past few years like coconut oil, avocado oil, and nut oils? A: Only avocado oil has any polyphenols since it comes from a fruit. That said, the amount of polyphenols are significantly less than EVOO and lack the unique structure which gives olive oil its anti-inflammatory properties. Q: How does someone know what to look for in an olive oil product? A: It should taste like melted butter on the tip of your tongue but generate a very bitter taste when you flip the oil to the back of your tongue. Clarity and color are important too. If there is very little color it means the oil is refined and many of the polyphenols have been removed. Q: Are all olive oils the same? A: No. Authentic olive oil is very expensive to produce. What you’ll find is that some manufacturers will take olive oil and blend them with cheaper vegetable oils to dilute the olive oil and then label it as olive oil. This is why it is estimated that 70% of all olive oil in the U.S. is considered adulterated. Q: How do you know if olive oil is adulterated? A: It’s not always easy to tell. You have color and clarity, but this is where choosing a high-quality brand is your best guarantee of quality. When I set out to create Zone Extra Virgin Olive Oil, I sought out a few organic cooperatives in Italy known for their high quality extra-virgin olive oil. The olives were harvested in late fall, followed by processing over the winter. Then the various processed lots were tested for polyphenol content. Those lots that met our polyphenol requirements were bottled and brought to the U.S. under the Zone brand. Q: Is there a benefit to using organic olive oil? A: It takes a lot of energy for plants to produce polyphenols. Once you start using pesticides to increase the production of olives, the plants generally decrease the amount of polyphenols they produce as they don't have to work as hard. This effect is more profound in fruits than vegetables. This is one benefit of using an organic oil because the polyphenol content and benefits are generally higher. Q: What makes Zone Extra Virgin Olive Oil unique? A: We use an organic olive oil cooperative in Umbria, Italy where the oil is bottled on site and sent directly to us. It’s my guarantee that you are getting the best quality oil that Italy can produce that year. Q: You mention cooking with olive oil destroys the polyphenols. Are there other oils you recommend cooking with instead since olive oil has a low smoke point? A: Since heat destroys polyphenols the best oil to use for cooking is high-oleic safflower oil which is rich in monounsaturated fat and has a high smoke point. You could also use refined olive oil which has minimal polyphenols but good temperature characteristics. If you want to use EVOO and maximize the polyphenols it contains I recommend drizzling on top of food after its been cooked. Q: If EVOO has polyphenols do I still need to take my polys? A: Yes. I recommend consuming 1000-1500mg of polyphenols per day. The polyphenols in EVOO are unique anti-inflammatory agents which can be one source, but it’s almost impossible to get that many polyphenols in olive oil alone. This is why I recommend consuming about 10 servings of fruits and vegetables per day in addition to getting polyphenols from sources like cocoa, which is good for gut health, and berries such as maqui, which activate key enzymes (AMPK) important for health.
Cooking Oil Guide: How To Choose The Right Oil
Shopping for cooking oils can seem overwhelming with the variety of ones to choose from. Each has its own benefits, flavors, and cooking properties. With more oils coming to market, we’ll break down what to know, our recommendations and things to consider. You might be surprised to find that what you think is the healthiest oil may actually lose its benefits once you expose it to heat. When it comes to using oils, the goal is to use the least amount of non-inflammatory fat to give food great taste. The healthiest oil to use is Extra Virgin Olive Oil because it is rich in non-inflammatory monounsaturated fat and polyphenols. Guide to Cooking Oils Oils aren’t much different in terms of the amount of fat and calories they provide with most clocking in around 4.5 grams of fat and 40 calories per teaspoon. Where the difference arises is in the amounts of monounsaturated, polyunsaturated and saturated fats and their smoke point, the temperature at which an oil begins to burn or smoke. Extra Virgin Olive Oil: Best for dressings. Extra Virgin Olive Oil (EVOO) is primarily a monounsaturated fat rich in polyphenols, most specifically hydroxytyrosol. Considerations: We suggest limiting this superior oil as a cooking oil since the high heat will degrade the remarkable health benefits of the polyphenols. Instead use the least amount of oil you can during the cooking process so that you can add more Zone Organic Extra Virgin Olive Oil to the finished meal. An alternative (and cheaper) choice for cooking is the use of refined (or light) olive oil. All the polyphenols have been removed from this type of olive oil, but it is relatively inexpensive, and readily available in most supermarkets. It does have a lower smoke point (320-405°F) than other oils so you want to keep that in mind pending the degree of heat. A good proportion of the extra virgin olive oil market in the U.S. is adulterated with cheaper cooking oils. This adulteration decreases the levels of both the monounsaturated fats and polyphenols. Our Recommendation: Zone Organic Extra-Virgin Olive Oil, which we import from a certified organic cooperative in Umbria, Italy. It meets our exact requirements for polyphenols. Then we re-certify its polyphenol content before it is sold to consumers. Clinical Benefits of Olive Oil: EVOO is a central component to the Mediterranean diet which has been linked to longevity and a lower incidence of chronic disease1. Daily use has recently been associated with an improved metabolic and inflammatory profile in overweight individuals with Type II diabetes2. In a recent article, it was demonstrated that EVOO protects a mouse model that develops early Alzheimer’s disease from cognitive decline3. Corn, Soy, Safflower, Sunflower Oil and Canola Oil: Avoid if possible. Standard cooking oils that you find on the supermarket shelves such as corn, soy, safflower, and sunflower oil tend to be rich in omega-6 fats. Considerations: These oils may be inexpensive to purchase but are easily oxidized by high heat to generate free radicals which can be detrimental to our health. The remaining oil that’s not oxidized supplies high levels of omega-6 fats which act as the starting materials to be transformed into powerful inflammatory hormones that drive inflammation. Canola oil has lower amounts of omega-6 fatty acids, but still double (approximately 21%) the amount found in olive oil. Palm and Coconut Oil: Avoid if possible These oils have been gaining popularity, but they are rich in saturated fats which has negative consequences for our health. Considerations: Oils rich in saturated fat may be more heat resistant than oils rich in omega-6 fats, but they contain some level of palmitic acid. Higher levels of palmitic acid in any cooking oil result in greater levels of inflammation because palmitic acid is the most inflammatory of all saturated fats. This heightened inflammation is especially true for the brain. Palm oil has the highest levels of palmitic acid, but butter, lard, and bacon fat aren’t too far behind. Coconut oil has lower levels of palmitic acid, but its short chain fatty acids rapidly deplete the liver of all of its glycogen stores making it difficult to maintain stable blood sugar levels. High-oleic Oils (Safflower and Sunflower): Best for cooking. High-oleic oils are becoming more popular commercially due to their high concentration of monounsaturated fats (82-90% oleic acid)4. Considerations: High- oleic oils are genetic variations of the standard (and cheaper) sunflower and safflower oils These are the best fats for cooking because of their ability to withstand higher temps and their lower amounts of saturated fat They are bred to be very rich in monounsaturated fats and are very resistant to the oxidative damage caused by high heat. For those concerned about genetically modified organisms (GMO), high-oleic sunflower oil is an attractive cooking oil since its non-GMO in addition to being high in vitamin E. Summary The key to wellness is to have great tasting food while keeping your hormones in check to reduce diet-induced inflammation. When it comes to the oils in your diet your best bet is always using the least of amount of cooking oil (ideally still high in monounsaturated fats) so after the food has cooled down you can add some additional Zone Organic Extra Virgin Olive Oil to give it extraordinary taste with a high dose of polyphenols. {{cta('f19872a9-0072-4724-a322-14cb017bec4d')}} References: Tejada S, Pinya S, Del Mar Bibiloni M, Tur JA, Pons A, Sureda A. Cardioprotective effects of the polyphenol hydroxytyrosol from olive oil. Curr Drug Targets. 2016 Oct 5 Santangelo C, Filesi C, Varì R, Scazzocchio B, Filardi T, Fogliano V, D'Archivio M, Giovannini C, Lenzi A, Morano S, Masella R. Consumption of extra-virgin olive oil rich in phenolic compounds improves metabolic control in patients with type 2 diabetes mellitus: a possible involvement of reduced levels of circulating visfatin. J Endocrinol Invest. 2016 Nov;39(11):1295-1301. Epub 2016 Jun 25. Lauretti E et al. “Extra virgin olive oil ameliorates cognition and neuropathology of the 3xTg mice.” Ann Clin Trans Neurology 2017 doi: 10.1002/acn3:341 Adams, Jill. Oil Technology in Food Product Development. Demonization of oils and fats has retreated, but lipid technology is still going strong. Prepared Foods Magazine May 2016: 74-86. Print.
Olive Oil: The Good, the Bad & the Ugly
Olive oil can be considered the first nutrition supplement since its first use more than 6,000 years ago. We now know the reason: the polyphenols. The Good – Olives Contain Unique Anti-Inflammatory Properties Olives are a fruit, not a seed. As a result, it contains unique types of polyphenols not found in other fruits and vegetables. Tyrosol, hydroxytryrosol, oleocanthal and oleuropein each provide unique anti-inflammatory properties. This is why olive oil was so prized in the ancient world and remains an integral component of the Mediterranean diet. That’s the good. The Bad – The Impact of Pesticides Polyphenols are the reason that olive oil has health benefits for humans, but they have even greater health benefits to the olive fruit itself. It is polyphenols that protect plants from microbial attack. Once you start using pesticides to increase production, the plants generally decrease the product of polyphenols since it requires a lot of energy to produce them. This effect is more profound in fruits than vegetables. However, not all conventionally grown fruits and vegetables have high levels of chemical residues. It really depends on how they are farmed. The following table outlines these varying levels of chemical residues in conventional fruits and vegetables. Most Commonly Contaminated Moderate Commonly Contamination Least Commonly Contaminated Apples Celery Strawberries Peaches Spinach Nectarines Grapes-Foreign Sweet Bell Peppers Potatoes Blueberries Lettuce Kale/Collard Greens Green Beans Summer Squash Peppers Cucumbers Raspberries Grapes - Domestic Plums Oranges Cauliflower Tangerines Bananas Winter Squash Cranberries Onions Sweet Corn Pineapples Avocado Asparagus Sweet Peas Eggplant Cantaloupe Kiwi Cabbage Sweet Potato Grapefruit Mushrooms What about olives? Although many olive growers don’t use herbicides or pesticides, you never really know those who do. Finding certified organic extra-virgin olive oil is always your best bet for maximum polyphenol content. More importantly, the taste of organic olive oil is always significantly better than conventional olive oils. The Really Ugly – Your Olive Oil May Be Faking It Since olive oil is valuable, it is likely to be adulterated by adding other inferior substances. This was a problem in even ancient Roman times where containers were stamped with official seals to make it difficult to adulterate the oil. Today, the problem is far more widespread with nearly 70% of extra-virgin oil olive being sold in the U.S. having been adulterated. Harvesting Perfect Olives What's a consumer to do in a world of pesticides and adulterated olive oil? It has to taste great (which it does) and be rich in polyphenols (that we analyze in every lot, because like Fox Mulder of the X-Files says: “we trust no one”). I searched out the few organic cooperatives in Italy making high quality extra-virgin olive oil. Then, we harvested in late fall, followed by processing over the winter. Then the various processed lots were tested for polyphenol content. Those lots that met our polyphenol requirements were bottled and brought to the U.S. under the Zone brand. We purchased the entire year’s production that met our quality standards. It wasn’t much, but those olives made about 190 cases worth of Dr. Sears’ Zone Extra Virgin Olive Oil. And we have it all. Branding is crucial. With my Zone Extra-Virgin Olive Oil, you can have the ideal anti-inflammatory condiment for every meal – at least while it lasts. As of today, we have less than 100 cases of Dr. Sears’ Zone Extra Virgin Olive Oil remaining in stock. Order yours today.{{cta('daffa570-1055-4766-af51-e09d66a17e47')}} References: Faller ALK and Fialho E. “Polyphenol content and anti-oxidant capacity in organic and conventional plant foods.” J Food Composition and Analysis 23: 561-568 (2010). Muller T. Extra Virginity: The Sublime and Scandalous World of Olive Oil. W.W. Norton. New York, NY (2013). Blechman N. “Extra virgin suicide: The adulteration of Italian Olive Oil.”
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