There has been a lot of discussion over the years about oils and the best ones to choose. One oil keeps coming up on top. Extra virgin olive oil contains the healthy monounsaturated fat known as oleic acid, along with a number of phenolic compounds, which contain antioxidant and anticancer properties.

What is notable about oleic acid is that, unlike the polyunsaturated fats found in other oils and seeds, oleic acid does not promote inflammation, blood stickiness, or rapid cell division rates which is linked to an increased cancer risk.

Interestingly, the year 2015 was a particularly good year for extra virgin olive oil research, as a number of medical and scientific journals published new research. This research showed the potential for extra virgin olive oil to help combat:

  • high blood sugar
  • high cholesterol
  • reduce cancer risk.

Reduces blood sugar level and cholesterol

One study showed that including 2 teaspoons of extra virgin olive oil, with a relatively healthy meal, helps to keep blood glucose and LDL-cholesterol (the bad cholesterol) lower after the meal. In this study, researchers investigated 25 healthy men and women who consumed meals consisting of a typical Mediterranean diet, with fish as the primary protein source.

For one meal, they also consumed an additional 2 teaspoons of extra virgin olive oil. For the second meal, the subjects consumed an additional 2 teaspoons of corn oil.Olive Oil Blood tests conducted before the meals and two hours after the meals revealed that blood sugar increased after the meals in all the participants. This is normal. However, blood sugar increased much less after the meal containing extra virgin olive oil as compared to corn oil.

In addition, after meals with corn oil, participants had significantly higher levels of LDL cholesterol, which is the bad cholesterol. LDL is known to narrow arteries leading to heart disease, stroke, and other cardiovascular issues.

Potentially reduces cancer risks

Another study showed that a phenolic compound in olive oil known as oleocanthal is effective at destroying many types of cancer cells in laboratory studies. A finding shows that women who supplemented their Mediterranean style diet with extra virgin olive oil had a 68% relatively lower risk of developing breast cancer compared to women in the control group who also followed a Mediterranean diet, but did not supplement with olive oil. Although the total number of breast cancer cases was only 35 while following over 4,200 caucasian women, ages 60-80, for five years, these findings need to be confirmed/repeated in future studies.

Suggesting 2 teaspoons of extra virgin olive oil per day

An increasing number of studies suggest that using 2 teaspoons of extra virgin olive per day is a better choice than using most other vegetable or seed oils. For example with salad dressings, sautéing vegetables, onion, garlic, or browning chicken, or when making pasta and possibly other sauces.

Only extra virgin contains an abundance of the phenolic compounds that appear to be the key anti-cholesterol, anti-atherogenic, and anti-cancer compounds. Olive oil that is not extra virgin olive oil has been shown to be much less effective.

You might want to find ways to include 2 teaspoons per day in your diet!!