Olive oil, all research
If you are going to say something scientifically, first of all, is there a "conflict of interest"? You must explain it. So if you say Aspirin is useful. You should state whether you have received money or are in cooperation with the company that produces aspirin. What you say will be evaluated accordingly. This is true in all speeches and scientific publications.
I also have a spiritual connection and conflict of interest when it comes to olive oil. I need to explain this. I must say that I am the 4th generation to use the olive oil produced by the family's 130-year-old olive trees.
In a way that I cannot fully understand, some vegan supporters have declared olive oil as an enemy. I can't understand the olive oil is bad hypothesis.
It does not make sense to me to accept vegan or any other philosophy as completely true and reject opposing views altogether. There are rights and wrongs in every philosophy. These may even change over time. What I say may not all be true and may change. Science lives on the basis of doubt and is changeable. I also saw in the publications of the American Dietetic Committee that there are vegans who oppose olive oil. Ultimately, the committee recommended olive oil despite objections. So, I made a compilation about olive oil, which has been on my mind for a long time.
What do we have now?
Let's look at the negative examples first .
In a study, it was found that the flow-increasing dilatation in the arm vein decreased after consumption (1). In the 3-hour period immediately after consuming olive oil, there was a decrease in triglyceride levels similar to that of hamburgers and fries, and an increase in triglyceride levels.
Now you will say it is bad, right? But the study was conducted in 1999. With only 20 people and no control group. What is the important issue here? It is an excellent feature of our body. The human body has ensured that the flow of our coronary heart vessels is regulated only within itself, so that the heart is not affected by low blood pressure or decreased flow in the vessels elsewhere. In other words, our heart is never affected by changes in any other region, let alone the arm vein, and controls its own circulation. So it is different from systemic circulation. Otherwise, we would have a heart attack every time our blood pressure dropped. There is such a protective method.
In another study, it was determined that olive oil consumption caused deterioration in the functions of endothelial cells lining the vascular wall (3). Let's guess how many people participated in this study conducted in 2000. Ten people. I think this number made you smile.
In a second study, a high-fat diet containing olive oil was compared with a low-fat diet and flaxseed oil (2). Of course, a low-fat diet containing flaxseed was found to be better in terms of endothelial cells lining the vascular wall.
But again, 20 people were examined over a period of only 4 weeks. Now, looking at this, you can blame those who eat high fat, but what is olive oil's fault? I leave the comment to you.
In another study, it was determined that olive oil consumption caused deterioration in endothelial functions (3). Guess the number of people who participated in this study conducted in 200 years. Ten people. I think this number made you smile.
Other studies are old studies that were conducted for short periods of time and with a small number of patients.
Well, now let's look at the other side of the mirror at great human works.
Of course, these studies come from countries that produce and consume olive oil.
Italians collected 29,689 women between 1993 and 1998 and followed them for approximately 8 years (4). They published the results in 2011. There was no difference in the risk of Cardiovascular Disease in those who consumed fruit. On the other hand, the risk of Cardiovascular Disease decreased in those who consumed large green leafy vegetables, especially those who consumed olive oil.
If the Italians carry out such a study, will the Spaniards remain idle? They also did a research. And it's a big work.
This large study collected 40,142 people between 1992 and 1996 and followed them for 12 years until 2004 (5). They were only able to evaluate all the data in eight years and published it in 2012. A reduction in the risk of Cardiovascular Disease was found. Who has it? Those who use raw, unprocessed olive oil benefit the most, and it has been found to be more beneficial in those who never smoke and never drink alcohol.
Let's come to the last point. I will talk about a historical study. It is a research that was started in seven countries in 1952 and naturally named "SEVEN COUNTRIES STUDY". (6-7). Participating countries are the USA, Finland, Serbia, Netherlands, Italy and Japan. Nutritional habits were determined intermittently and causes and rates of death were monitored. This work still continues with the next generations. According to the results of 12 763 people between the ages of 40-59 in the latest data; Cardiovascular Disease deaths were found to be lower in those who consumed raw, unprocessed olive oil. The best rates are in Japan, the worst rates are in the USA and Finland.
I think this result gives us a clear idea.
Let's underline again: Olive oil must be raw and unprocessed. Even when used in cooking, negative effects due to heating may come to the fore.
If you look at the prices today, the ones costing 20 TL per liter and the ones costing 45 TL are side by side on the shelves. The cheap ones have flower oil in them. Cheap ones also have higher acidity. For these reasons, their prices are low.
We must add that olive oil alone is not enough. Plant-based nutrition is also essential. It is essential to use it raw. I have a negative opinion about heated oils.
There are publications about olive oil and its benefits against cancer. But that's not my topic. I don't want to say anything wrong, I leave that to my expert colleagues.
The recommended dose of olive oil is 25-40 ml per day.
Finally, a detailed study was published in 2019 (8). Here is the Mediterranean Diet:
- It lowers blood pressure,
- It reduces foam cells that cause arteriosclerosis,
- Reduces hardening of the arteries
- It reduces the incidence of Cardiovascular Occlusion and Heart Failure,
- Additionally, it reduces insulin resistance and reduces the risk of stroke. Intellectual functions recover in the elderly. It has also been shown to have positive effects on LDL and HDL.
Last word: If olive oil were bad. Entire Mediterranean countries would perish. Although it has been discussed from time to time, olive oil still seems to be on the side of humanity and health.
Stay healthy.
Thanks
Dr.Serdar Akgün ( @drserdarakgun)
https://drserdarakgun.com/index.php/2021/02/21/zeytiyagi-tum-arastitmalar/
RESOURCES
1.Ogel R. Brachial Artery Ultrasound: A Noninvasive Tool in the Assessment of Trig1yceride-Rich Lipoproteins. Clin. Cardiol. Vol. 22 (Suppl. II), 11-34-11-39 1999.
2.F Fuentes , J López-Miranda , P Pérez-Martínez , Y Jiménez , C Marín , P Gómez , JM Fernández , J Caballero , J Delgado-Lista , F Pérez-Jiménez . Chronic effects of a high-fat diet enriched with virgin olive oil and a low-fat diet enriched with alpha-linolenic acid on postprandial endothelial function in healthy men. Br J Nutr. 2008 Jul;100(1):159-65.
3.R Vogel , MC Corretti , GD Plotnick . The postprandial effect of components of the Mediterranean diet on endothelial function. J Am Coll Cardiol. 2000 Nov 1;36(5):1455-60.
4. Benedetta Bendinelli , Giovanna Masala , Calogero Saieva , Simonetta Salvini , Carmela Calonico , Carlotta Sacerdote , Claudia Agnoli , Sara Grioni , Graziella Frasca , Amalia Mattiello , Paolo Chiodini , Rosario Tumino , Paolo Vineis , Domenico Palli , Salvatore Panico . Fruit, vegetables, and olive oil and risk of coronary heart disease in Italian women: the EPICOR Study. Am J Clin Nutr. 2011 Feb;93(2):275-83.
5. Genevieve Buckland , Noemie Travier , Aurelio Barricarte , Eva Ardanaz , Conchi Moreno-Iribas , María-José Sánchez , Esther Molina-Montes , María Dolores Chirlaque , José María Huerta , Carmen Navarro, Maria Luisa Redondo, Pilar Amiano , Miren Dorronsoro , Nerea Larrañaga , Carlos A Gonzalez . Olive oil intake and CHD in the European Prospective Investigation into Cancer and Nutrition Spanish cohort. Br J Nutr. 2012 Dec 14;108(11):2075-82.
6. Cristina Nocella , Vittoria Cammisotto , Luca Fianchini , Alessandra D'Amico , Marta Novo , Valentina Castellani , Lucia Stefanini , Francesco Violi , Roberto Carnevale . Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health. Endocr Metab Immune Disord Drug Targets. 2018;18(1):4-13.
7.www.sevencountriesstudy.com
- Antonino Tuttolomondo , Irene Simonetta , Mario Daidone , Alba Mogavero , Antonella Ortello , Antonio Pinto . Metabolic and Vascular Effect of the Mediterranean Diet. Int J Mol Sci . 2019 Oct; 20(19): 4716.