Olive Oil: A Vital Part of the Mediterranean Diet

Olive trees overlooking the sea, photo credit Vytas

The precious oil pressed from the drupes of the olive tree is a staple in the kitchens of the countries bordering the Mediterranean Sea, where olive growing is a long tradition.  As a cornerstone of the typical diet of this sun-drenched region, olive oil has been a vital culinary ingredient for millennia.

The Mediterranean Diet is made up of a wide variety of plant and whole foods, including plenty of fruits and vegetables, whole grains, cereals, and nuts, as well as low to moderate quantities of fish, meat, poultry and dairy products. The diet’s main fat source is of course olive oil, a monounsaturated fat that substitutes the butter or lard that are more typical in Northern European diets (and high in saturated fats).

Thanks in part to the health-boosting properties of olive oil, the centuries-old Mediterranean Diet has also long been lauded to be one of the world’s healthiest. A large number of studies attest to the health benefits of this plant-rich diet in which olive oil has a privileged place.

Olive trees with olives

What is the Mediterranean Diet?

The Mediterranean diet consists of approximately 40% carbohydrates, 20% protein, and 40% unsaturated fat primarily in the form of extra virgin olive oil – not an insignificant amount. As an important ingredient that’s absolutely central to the diet, olive oil contributes greatly to the beneficial effects of the Mediterranean Diet on health. The diet indicates the consumption of 1-4 Tablespoons of extra virgin olive oil per day. 

The Mediterranean diet was recognized as an example of intangible cultural heritage by UNESCO in 2013. UNESCO describes it as much more than just a diet but as a way of life that encompasses more than just food.

According to UNESCO, the Mediterranean Diet “constitutes a set of skills, knowledge, practices and traditions ranging from the landscape to the table, including the crops, harvesting, fishing, conservation, processing, preparation and, particularly, consumption of food.” Olive growing and olive oil production are important aspects of these practices and traditions.

UNESCO also highlights the communal and social nature of the diet and its role in social customs and festive events in countries that are described as the “custodians” of the Mediterranean diet which include Cyprus, Croatia, Spain, Greece, Italy, Morocco, and Portugal.

Mediterranean Diet & Health

Sarah Koszyk

Scientists have been fascinated with the link between the Mediterranean Diet and the health of people living in southern Europe and the Mediterranean basin for decades. Researchers have found that populations following this traditional diet tend to suffer less from chronic diseases and live longer lives compared to people in other parts of the world.

Numerous scientific studies have revealed that the Mediterranean Diet is linked to a reduced risk of chronic diseases including certain types of cancers such as breast, bowel, stomach, and prostate, as well as cerebrovascular and cardiovascular diseases, and type 2 diabetes. Studies have also linked the consumption of a Mediterranean Diet with a decrease in the risk of obesity and is associated with greater longevity.

“Dating back to traditional medicine, many parts of the olive tree have been used to prevent diseases and maintain health both topically and internally,” says Sarah Koszyk, a registered dietitian and sports nutritionist based in Davis, California. “Research has shown olive oil to assist with regulating blood sugars, reducing the risk of heart disease, and decreasing inflammation.” Read more about olive oil and health.

Mediterranean Diet

Olive Oil Polyphenols

Extra virgin olive oil is often described as a “fresh fruit juice” since the tree’s fruits are pressed to make this precious liquid, in contrast to seed oils. It’s considered to be a healthy fat because its full of mostly monounsaturated fatty acids, mainly in the form of oleic acid.

Extra virgin olive oil is also rich in polyphenols – chemical compounds found naturally in plant foods. These are chock full of health-boosting antioxidants and also have powerful anti-inflammatory properties.

In 2012, the European Food Safety Agency (EFSA) recognized the beneficial properties of the polyphenols in extra virgin olive oil with a “health claim” that states “olive oil polyphenols contribute to the protection of blood lipids from oxidative stress.” This means that the antioxidant properties of polyphenols help the body fight disease-causing free radicals. 

The polyphenols in extra virgin olive oil work their magic by having positive effects on blood cholesterol by increasing protective HDL cholesterol levels and decreasing LDL – the bad cholesterol. Polyphenols also improve the elasticity of blood vessels, increasing blood flow and circulation. Their powerful anti-inflammatory effects protect from a host of diseases and certain cancers. Oil also helps unlock benefits of certain oil soluble nutrients including vitamins A, D, E and K.

Olive oil and salad

Koszyk outlines the many beneficial properties of polyphenols and the Mediterranean diet. “Olive oil provides many powerful antioxidants and nutrients including phenolic acids which reduce the bad cholesterol, lignans which have anti-cancer properties, phytosterols which help lower cholesterol and LDL, tocopherols which protect the body from free radicals, and squalene which also protect the body from skin cancer,” she shares. “The Mediterranean diet also emphasizes foods which are high in omega-3 fatty acids, anthocyanins, and other nutrients that support brain health and improve our cognitive function.”

Olive Oil Every Day

Cooking with olive oil

The precious oil of the olive has been a fundamental daily staple of Mediterranean cuisine for millennia. Combined with other plant-rich foods making up the traditional diet of the region, extra virgin olive oil not only adds a burst of flavor to dishes but also a healthy dose of powerful antioxidants. 

Regarded as one of the world’s healthiest diets which has been backed up by science, its health benefits are manifold. “There are so many benefits to this diet,” adds Koszyk. “It just makes sense to include these incredible foods, that are also very common, into our regular routine.”