We all know that high-quality olive oil has massive health benefits. So I decided to do an experiment on myself and consume at least a couple of shots (2-4 Tablespoons) of high-quality olive oil every day.
Here are some of the things I noticed:
1. Less hunger—Since olive oil is a healthy fat, consuming olive oil stops hunger pangs. But olive oil is a type of fat, and it seems it would cause weight gain. On the contrary, I lost a few pounds the first two weeks of consuming olive oil. And when you look at the research, studies show that people who consumed at least 2T of olive oil a day lost more body fat than those eating similar calories and no olive oil.
2. Lower blood sugar—Along with less hunger, olive oil helps to lower blood sugar levels, helping to prevent type 2 diabetes and insulin resistance. When blood sugar and insulin are lower, you are less likely to be hungry or to store calories as fat. Olive oil also reduces ghrelin, a hormone that stimulates hunger.
3. Less aches, pains, and inflammation—Fresh EVOO contains a compound called oleocanthal, which has an anti-inflammatory effect like ibuprofen—without the negative side effects. A study from Spain showed that men and women over the age of 55 who consumed olive oil for one month had decreased blood markers for inflammation, especially IFN-y and CXCL1.
4. Smoother skin—Olive oil is anti-inflammatory, and this is reflected in smoother skin, less sun damage, and reduction of any redness or irritation. The antioxidants in olive oil help prevent aging of the skin, as well as fighting skin cancer. The antibacterial component of olive oil also helps to fight acne and other skin infections. Olive oil applied directly to the skin also works great as an excellent moisturizer and wrinkle fighter.
5. Improved memory—My thinking was quicker, my focus improved, and my memory was sharper. Olive oil consumption has been shown to have positive effects on cognitive performance. Studies on olive oil consumption show slowed cognitive decline, and decreases in blood markers for Alzheimer's disease, including amyloid beta proteins, tau, and p-tau.
6. Improved Cholesterol—While my cholesterol levels are very good, I noticed that total cholesterol numbers dropped, along with lower levels of LDL and triglycerides—both of which are tied to heart disease. In addition, HDL (our good cholesterol) increased. In a meta-analysis of 27 different trials with olive oil, it was found that HDL increases significantly, while LDL and triglycerides are lowered. All good for heart health and longevity.
7. Better Digestion and Healthier Microbiome—Olive oil has a lot of gut health benefits. It nourishes beneficial bacteria and helps heal the gut lining. Research shows it relieves gut irritation, including bloating and constipation. Certain healthy gut bacteria have positive effects on lowering cholesterol and fat loss, as well as increasing feelings of fullness.
Olive oil's polyphenols can prevent other serious health issues. Olive oil is effective for its anti-inflammatory whole-body effects, its ability to fight and kill cancer cells, reverse fatty liver disease, protect the kidneys, and promote healthy brain and nerve function. Olive oil is effective for heart disease, Parkinson's disease, Alzheimer's disease, multiple sclerosis, and to prevent or fight many cancers.
Olive oil is truly a powerful superfood and should be included in your diet on a regular basis. While I don't know if I will continue to have a couple of 'shots' of olive oil every day, I do know I will be adding generous amounts to my vegetables, salads, soups, and main dishes.
Be sure to look for "Extra Virgin, Cold Pressed" olive oil, and check the bottling date to see how fresh it is. Look for olive oil that comes in a dark tinted GLASS bottle. Avoid plastic or clear bottles. Higher-quality olive oil full of polyphenols should have a rich, fruity taste and sting your throat when swallowed—this is a reflection of the amount and quality of the polyphenols it contains.
And speaking of high-quality olive oil…
Heart Surgeon: If You Cook With Olive Oil You Should Know This
If you cook with or consume olive oil, it is very important that you read this carefully.
There is a common mistake that Americans make every time they purchase olive oil.
The truth is, most Americans have no idea where their olive oil comes from or the quality of their oil, so they have no clue what they are eating.
Some olive oil sold in stores could be old and spoiled. Fortunately, there are a few easy things you can look for to help avoid this.
=>> Click here to learn the 3 things to look for when purchasing olive oil.
Move Well. Look Well. Live Well.
Coach Brian Klepacki, MS, CSCS, FMS, CISSN
Team Critical Bench
P.S. If you cook with olive oil more than two times per week, and want to maximize the look of clear/smooth skin and support joint health, it is even more important that you click here to find out more about your olive oil.
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