Mediterranean cuisine revolves around olive oil. Its positive effects on health have long been known. But what makes it so healthy?
Munich – Olive oil is world-famous as the heart of Mediterranean cuisine. High-quality olive oil, especially that from organic farming, is in great demand today. And that is just as true in Greece, Italy and Spain as it is in Georgia and the Arab cultural area. It is valued by star chefs as well as nutrition experts, who like to recommend it because of its many health benefits.
The extraction process is the most important factor for the colour, taste and quality of olive oil. A few subtle differences are important here. They determine the quality class of the resulting olive oil and also how healthy it actually is.
The health-promoting properties of olive oil have been scientifically proven since the 1950s
Olive oil is said to have a number of health-protecting effects when consumed regularly. It is said to prevent heart attacks and strokes, but also to reduce the risk of dementia, diabetes and cancer. Olive oil can also improve cardiovascularHealth promote, as more and more medical studies confirm.
The first study on how much olive oil can help cardiovascular health was carried out in the 1950s. The large-scale seven-country study in 1958 was the world’s first multi-center epidemiological survey to examine risk factors for premature mortality and cardiovascular disease. It was initiated by the US scientist Ancel Keys. He had previously been informed by Italian colleagues how few deaths were due to cardiovascular disease.Diseases there is in their home country.
According to Pharmaceutical Journal (PZ) around 13,000 male participants from seven countries (USA, Finland, Netherlands, Italy, the former Yugoslavia, Greece and Japan) and 16 age groups took part. The typical Mediterranean diet was found to include a high intake of unsaturated fatty acids instead of saturated ones, as well as a high proportion of carbohydrates in the diet. Fifteen years later, it was found that three times as many people died of cardiovascular disease among the northern European study participants as in the comparison group from the Mediterranean region.
High-quality olive oil contains many polyphenols – they have an antioxidant effect in the body
The health-promoting properties of olive oil have since been frequently linked to its high content of unsaturated fatty acids, particularly oleic acid. But that alone does not make it healthy: recent studies have shown that extra virgin olive oil contains particularly high levels of so-called polyphenols, in contrast to other cooking oils and types of olive oil.
These are aromatic carbon compounds that act as antioxidants in the body and protect cells from free radicals. As such, they prevent cardiovascular diseases and can Cancer-Risk and the Blood pressure The most important representatives of polyphenols in olive oils are oleuropein and hydroxytyrosol – they can occur in concentrations of 50 to 800 mg per kilogram.
The quality of olive oil can be determined by its grade
There are different quality levels for olive oil. “In Germany, three different olive oil quality classes are approved for trade:
Olive oil in Germany according to quality classes
– “Extra virgin olive oil” (grade 1) is cold-pressed (virgin) olive oil that may contain no more than 0.8 grams of free fatty acids per 100 grams of oil. The fewer free fatty acids there are, the fewer bitter substances there are. The oil must have perfect taste, smell and color. It can be heated up to 180 degrees Celsius.
– “Virgin olive oil” (grade 2) is cold-pressed olive oil that may contain no more than 2 grams of free fatty acids per 100 grams of oil. Small sensory defects such as a slightly sour taste are permitted. It can be heated up to 180 degrees Celsius.
– “Olive oil” (grade 5) is a mixture of hot-pressed (refined) and cold-pressed (virgin) olive oil. The acidity must not exceed 1.5 percent. Grade 5 olive oil can be heated up to 210 degrees Celsius.
Experts recommend seven top-quality Italian olive oils
But which products from international manufacturers do olive oil experts currently recommend? It is worth taking a look at the magazine Merumwhich chose the best olive oils in Italy in a special edition (published on April 20, 2024). A total of 307 candidates and products were tested by the magazine in a blind tasting. The result was a selection of 140 top Italian olive oils. Many olive oils available in German supermarkets, on the other hand, show some shocking results in terms of quality.
Among Italian producers, the following seven olive oils are particularly recommended because of their polyphenol content:
- Francesco Cillo (Cancellara, Basilicata): Coratino Mono 2023
- Olearia Schiralli (Bitetto, Apulia): Crudo 2023
- Tommaso Masciantonio (Casoli, Abruzzo): Crognale 2023
- Cosmo Di Russo (Gaeta, Lazio): Itrana Verde Mare 2023
- Terraliva – Giuseppe Frontino (Syracuse, Sicily): Nocellara Etnea Cherubino Bio 2023
- Decimi (Bettona, Umbria): N. 51 2023
- Marfuga (Campello sul Clitunno, Umbria) : Frontoio Sassente Bio 2023; Moraiolo Láffiorante Bio 2023; Umbria Colli Assisi-Spoleto DOP Riserva Bio 2023
Olive oil is best expressed in Mediterranean dishes – but how much is healthy?
High-quality olive oils are best suited for Mediterranean dishes. The simplest, but most difficult to implement, recommendation of the PZ is to adapt one’s own eating habits to the “classic” Mediterranean conditions of the 1960s – for example, the traditional diet in rural areas of Crete.
This diet is characterized by a very high intake of plant-based foods. Fat is mainly consumed through olive oil. With generally high levels of physical
activity, only a few animal products are consumed. Although this recommendation can be proven at the highest level of evidence, in practice it is difficult to implement in its necessary consequences in many cases. It would be easier to incorporate basic findings from the Seven Countries Study into the daily diet plan.
Since oils are very high in calories with around 9.3 kilocalories per gram of fat, they should be avoided, among other things, herzstiftung.de should be consumed in moderation despite their health-promoting effects. German Nutrition Society (DGE) therefore recommends 10 to 15 grams of oil and 15 to 30 grams of fat such as margarine or butter daily as a guideline. For reference: one tablespoon of oil corresponds to about ten grams. (fh)
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