Consumption of olive oil leads to low rates of cardiovascular disease and breast cancer, besides increasing life expectancy, says Ishi Khosla
Almost considered sacred to the Mediterranean regions, including countries like France, Spain, Greece, Italy and Portugal, olive oil is not native to India. However, it needs no introduction to Indians. Used as baby massage oil until a few years ago, it has acquired a mighty reputation as a healthy cooking medium in the kitchens of many affluent Indians. Its increasing consumption is reflected in substantial rise in imports and the varieties and brands available on supermarket shelves.
Several studies confirm that consumption of olive oil, rich in mono-unsaturated fatty acids (MUFA) in the Mediterranean belt, contributes to low rates of cardiovascular disease (CVD), breast cancer and increased life expectancy. One of the largest studies, the ‘Seven Country Study’ (1958-1964), showed that Greece, with the highest consumption of olive oil reported the lowest number of deaths from heart disease. In fact, it is thanks to olive oil that the distinction between good and bad fats began to be recognised. The French and Spanish paradox symbolised the importance of quality of fats rather than simply the quantity. low incidence of heart disease in the French and Spanish populations, contributed by the high consumption of mono-unsaturated rich olive oil as a part of a healthy diet comprising whole grains, fruits and vegetables, reflected benefits of good fat. Fat, from then on, ceased to be a bad word and olive oil spread to the world.
What makes olive oil different is that it is derived from a fruit rather than a seed — with one of the highest concentrations of polyphenols, MUFA and vitamin E compared to other oils — and its method of extraction. These special features of olive oil are responsible for several health benefits. These include high antioxidant levels through polyphenols, vitamin E and A, which lower bad cholesterol (lDl), blood pressure, risk of heart disease and cancer. They also have anti-inflammatory effects. The high MUFA content is responsible for increase in good cholesterol levels (HDl), improvement of blood sugar levels in diabetics, and reduction of abdominal obesity. It also helps in boosting immunity, reducing risk of gall-stones and delays ageing. High levels of vitamin E and MUFA also resist oxidation, improve shelf life and longevity.
The level of polyphenols depends on the variety, time of picking, environment factors such as altitude, irrigation, extraction, storage and refining. Polyphenols impart unique benefits to olive oil compared to conventional seed oils like sunflower, soy, mustard, rapeseed and groundnut. This is because more than 95 per cent of fat in olives is in the watery-part of the fruit, which is a favourable setting for making polyphenols available to us. In seed oils, they are present in a waterless setting, which are not readily available. The polyphenols have a typical bitter and pungent taste and transmit to extra-virgin olive oil a lively taste which not only improves the taste of food but makes it digestible. The higher the polyphenol content, greater are the health benefits.
Owing to the variation in the above, not all olive oils are equal. Different types provide varying amounts of polyphenols. Varieties include extra-virgin, virgin, pure (also called refined or light) and pomace.
Extra-virgin or the first pressed olive oil is the highest quality of olive oil and accounts for less than 10 per cent of oil in many producing countries. Olives and water are mixed to make a pulp and oil is extracted. This oil has the highest polyphenol content and corresponds to an acidity level of less than 0.8 per cent. It usually has a bitter, pungent, fruity aroma and taste and its colour varies from dark green to dark yellow, depending on the variety of olives. It has a high smoking point. It may be used for salads and cooking. Being one of the most valuable and best that money can buy, extra-virgin oil must conform to the International Olive Oil Council (IOOC) standards.
Virgin olive oil, a slightly lower category based on acidity levels which are less than 2 per cent, is not bound by strict guidelines but follows the same extraction process. Virgin olive oil has higher polyphenol content than refined olive oils.
Olive oil, also called pure or refined, is obtained by refining virgin olive oils that have some taste defects and higher acidity level (2-3 per cent), which are eliminated after refining. This method of refining is done by use of filters and caustic soda and does not employ high heat as conventionally employed in refined oils. Refined olive oil is low in polyphenols and lacks taste and odour. Refined olive oil is sold blended with some percentage of extra-virgin olive oil. While, it can be used for frying and cooking but it does not render significant polyphenol benefits.
Pomace or olive seed oil is extracted from the pulp or paste that is left over by using high heat and solvents. It is blended with a little extra-virgin olive oil (as little as 1 per cent), for taste and flavour. With a low level of nutrients and polyphenols, it is inferior, cheaper and has a high smoking point.
So the next time you pick-up olive oil, make sure you make the best choice, preferably the one packed in a dark glass bottle. Remember to store it away from sunlight in a cool place between 25-30 degree celsius. Refrigerate for prolonged hot summers.
Copyright: Exotica, the wellness and lifestyle magazine from The Pioneer Group, available in all rooms of select five-star hotel chains across the country