Must Know: I Benefici Nascosti dell’Olio d’Oliva Italiano (Health Benefits of Italian Olive Oil)
- Jan 3, 2025
- 16 min read
Updated: 4 days ago
What Science Really Says About Extra Virgin Olive Oil, Polyphenols, the Heart, the Brain, Inflammation, Longevity and the Mediterranean Diet
By Chef Gianluca Deiana Abis
For thousands of years, people around the Mediterranean consumed olive oil without knowing the words:
polyphenols,
oleocanthal,
hydroxytyrosol,
oxidative stress,
LDL oxidation,
endothelial function,
or cardiovascular biomarkers.
They simply knew something much more practical.
Olive oil belonged on the table.
Today science is beginning to explain why that ancient dietary habit may have been so valuable.
But there is a problem.
The modern wellness industry has transformed olive oil into something it was never meant to be:
a miracle cure.
Search online and you will find claims suggesting olive oil can prevent almost every disease imaginable.
That is not science.
Extra virgin olive oil is food.
It is not medication.
It does not make an unhealthy lifestyle healthy.
It cannot compensate for smoking, inactivity, chronic overeating, poor sleep or an otherwise nutritionally poor diet.
Yet when high-quality extra virgin olive oil is consumed as part of an overall healthy dietary pattern — particularly the Mediterranean diet — the scientific evidence surrounding its potential health benefits is genuinely impressive.
And perhaps even more fascinating is why.
Because EVOO is much more than fat.
First: Olive Oil and Extra Virgin Olive Oil Are Not Exactly the Same Thing
This distinction is essential.
All olive oil contains fatty acids, particularly monounsaturated fatty acids.
But extra virgin olive oil contains something additional.
Because EVOO is obtained mechanically from olives without the refining processes used to produce refined olive oils, it can retain a greater concentration of naturally occurring minor compounds.
Among the most important are:
phenolic compounds.
These include compounds and derivatives associated with:
hydroxytyrosol,
tyrosol,
oleuropein,
oleocanthal,
oleacein,
and other phenolic substances.
These compounds represent only a small fraction of the oil.
But biologically, they are enormously interesting.
The Two Worlds Inside EVOO
Think of extra virgin olive oil as containing two nutritional worlds.
The Major Fraction
Most of the oil consists of fatty acids.
Oleic acid — a monounsaturated fatty acid — is particularly abundant.
This fatty-acid composition is one major reason olive oil works well as a replacement for fats richer in saturated fatty acids.
The Minor Fraction
Then there is the much smaller fraction containing compounds such as:
phenols,
tocopherols,
pigments,
squalene,
and numerous volatile and bioactive substances.
These minor components help explain why high-quality EVOO is chemically and sensorially different from a highly refined oil.
Small quantity does not necessarily mean small importance.
Oleic Acid: The Foundation
Olive oil is particularly rich in oleic acid.
This monounsaturated fatty acid is central to understanding olive oil's nutritional role.
The important dietary concept is substitution.
If olive oil replaces foods rich in saturated fats, the fatty-acid profile of the diet changes.
That matters for cardiovascular health.
This is very different from saying:
“Add unlimited olive oil to everything you already eat and you will become healthier.”
Nutrition does not work that way.
Olive oil still contains calories.
The health question is not simply:
How much olive oil did you add?
It is also:
What did olive oil replace?
That may be one of the most important lessons in this entire article.
The Polyphenol Story
This is where extra virgin olive oil becomes particularly fascinating.
Phenolic compounds contribute to:
bitterness,
pungency,
oxidative stability,
and potentially several biological effects being investigated in human health.
High-quality EVOOs can contain substantially different phenolic profiles depending upon:
cultivar,
climate,
ripeness,
harvest timing,
fruit condition,
milling,
malaxation,
oxygen exposure,
filtration,
storage,
and age.
Therefore, two bottles both legally labeled extra virgin olive oil can be chemically and sensorially quite different.
Why Bitter and Peppery EVOO Is So Interesting
Many consumers believe bitterness is undesirable.
In EVOO, bitterness can be a positive characteristic.
The same applies to pungency — that peppery sensation in the throat.
These sensations are associated with phenolic compounds.
This does not mean:
the more painful the oil, the healthier it must be.
That would be an oversimplification.
But a fresh, properly made, phenolic-rich EVOO frequently possesses noticeable bitterness and pungency.
What inexperienced consumers sometimes reject as “too strong” can actually be part of the oil's most fascinating character.
Oleocanthal: The Compound Behind the Famous Throat Sting
One of the most discussed compounds in EVOO research is oleocanthal.
It contributes to the characteristic throat irritation produced by some fresh extra virgin olive oils.
Oleocanthal has attracted considerable scientific attention because laboratory and preclinical research suggests interesting anti-inflammatory biological activity.
This has led to comparisons with certain mechanisms associated with anti-inflammatory drugs.
But we need to be precise.
Eating EVOO is not the same as taking ibuprofen.
Oleocanthal is not permission to replace prescribed medication with olive oil.
Much of the exciting research around isolated phenolic compounds still requires additional well-designed human clinical studies.
The scientifically responsible conclusion is therefore:
promising, fascinating and biologically plausible — but not a miracle drug.
Hydroxytyrosol: One of Olive Oil’s Most Important Phenols
Hydroxytyrosol and related compounds have received enormous scientific attention because of their antioxidant properties.
Oxidative processes are part of normal human biology.
But excessive oxidative stress can contribute to cellular damage and is associated with multiple chronic diseases.
Phenolic compounds from olives are therefore studied for their potential role in helping protect biological molecules from oxidative damage.
European authorities have recognized specific evidence concerning olive-oil polyphenols and protection of blood lipids from oxidative stress under defined conditions.
That is a far more meaningful scientific statement than simply saying:
“Olive oil is full of antioxidants.”
EVOO and the Heart
The strongest overall health story surrounding olive oil concerns cardiovascular health.
This is not based on one small experiment.
Olive oil exists within decades of research surrounding Mediterranean dietary patterns.
The Mediterranean diet emphasizes foods such as:
vegetables,
fruits,
legumes,
whole grains,
nuts,
fish,
and olive oil,
while generally limiting excessive consumption of certain highly processed foods and saturated-fat-rich foods.
Olive oil serves as the principal culinary fat in many traditional versions of this dietary pattern.
The PREDIMED Study Changed the Conversation
One of the landmark modern investigations into Mediterranean dietary patterns was the Spanish PREDIMED trial.
More than 7,000 people at high cardiovascular risk participated.
The study compared Mediterranean dietary interventions — including one supplemented with extra virgin olive oil — with a control dietary approach.
The trial provided important evidence that a Mediterranean dietary pattern enriched with EVOO could reduce major cardiovascular events in high-risk individuals.
But there is an essential distinction:
PREDIMED studied a dietary pattern.
It did not prove that swallowing a spoonful of olive oil while continuing an otherwise unhealthy diet creates the same result.
Context matters.
EVOO Does Not Work Alone
This is perhaps the biggest mistake made in articles about olive-oil health.
They isolate one ingredient from the lifestyle that traditionally surrounded it.
Consider how olive oil is consumed in Mediterranean cuisine.
Over tomatoes.
With vegetables.
With legumes.
With fish.
With whole grains.
With salads.
In vegetable soups.
With herbs.
With garlic.
The oil does not merely contribute nutrients itself.
It also makes healthy foods delicious.
That may be one of its greatest nutritional powers.
If EVOO makes someone genuinely enjoy vegetables, beans, lentils and salads, its value extends far beyond its chemical composition.
Replacing Butter Is Different From Adding Oil
Imagine two breakfasts.
Breakfast A contains butter-rich processed foods.
Breakfast B uses EVOO alongside whole-grain bread, tomatoes and vegetables.
The nutritional difference is not simply that EVOO was added.
The entire food pattern changed.
Large observational studies have found that replacing certain fats such as butter, margarine or mayonnaise with olive oil is associated with better long-term outcomes.
That concept of substitution is far more useful than treating olive oil as a dietary supplement.
Olive Oil and Cholesterol: What We Can Actually Say
Internet articles often claim that olive oil lowers LDL cholesterol by an exact percentage and raises HDL by another exact percentage.
Human nutrition is not that predictable.
Individual responses vary.
Dietary context varies.
The type and quantity of fat being replaced matters.
The scientifically responsible statement is that replacing saturated fats with unsaturated fats, including monounsaturated fats such as those abundant in olive oil, can contribute to a healthier blood-lipid profile.
The EVOO story may go further because its phenolic compounds are also being studied for effects related to oxidative processes involving LDL particles.
But avoid miracle percentages.
Blood Pressure and Vascular Function
Research into Mediterranean dietary patterns and olive-oil-rich diets has also investigated blood pressure and endothelial function.
The endothelium is the thin cellular lining of our blood vessels.
Healthy endothelial function helps regulate vascular tone and circulation.
Dietary patterns rich in plant foods, unsaturated fats and bioactive compounds may support cardiovascular function through several interacting mechanisms.
Again, the important concept is systems biology.
Olive oil does not enter the body and press a single “heart health” button.
Multiple pathways interact.
Inflammation: The Word Everyone Uses
Inflammation has become one of the most abused words in wellness marketing.
Inflammation itself is not inherently bad.
Acute inflammation is part of the body's normal response to:
injury,
infection,
and tissue damage.
Without inflammation, we could not heal properly.
The concern is chronic, dysregulated low-grade inflammation associated with several metabolic and cardiovascular conditions.
EVOO phenolics are being studied because they may influence inflammatory pathways.
That is scientifically interesting.
But saying “olive oil eliminates inflammation” would be irresponsible.
It does not.
Oxidative Stress: Another Misunderstood Concept
Our bodies constantly produce reactive molecules as part of normal metabolism.
We also possess sophisticated antioxidant defense systems.
Oxidative stress describes an imbalance between reactive processes and antioxidant defenses.
Dietary compounds can influence this environment.
Olive-oil phenolics are particularly interesting because of their antioxidant properties and their potential interactions with biological systems.
But once again:
more antioxidants do not automatically equal immortality.
Human physiology is considerably more complicated than that.
EVOO and the Brain
One of the most exciting areas of recent olive-oil research involves cognitive health.
In 2024, a large prospective study involving more than 92,000 American adults reported that consuming at least approximately 7 grams of olive oil per day — roughly half a tablespoon — was associated with a 28% lower risk of dementia-related death compared with consuming olive oil rarely or never.
That result attracted enormous attention.
And it deserves attention.
But there is one word that must remain in the sentence:
associated.
The study was observational.
It cannot prove that olive oil itself caused the reduction.
People who consume olive oil may differ in other ways from people who do not.
Researchers attempt to adjust statistically for many of those factors, but residual confounding can remain.
This is how serious nutrition science should be communicated.
Exciting evidence.
Not false certainty.
What About Alzheimer’s Disease?
This is where articles frequently go too far.
Animal and laboratory studies have investigated whether EVOO phenolics could influence pathways connected with neurodegeneration.
There are plausible mechanisms involving:
oxidative stress,
inflammation,
protein aggregation,
vascular health,
and cellular signaling.
But we do not currently have evidence allowing a chef, nutrition writer or olive-oil company to tell consumers:
“Eat EVOO and you will prevent Alzheimer's disease.”
That statement would exceed the evidence.
What we can say is that olive oil is an important component of Mediterranean-style dietary patterns associated with favorable cardiovascular and potentially cognitive outcomes.
That is already impressive.
There is no need to exaggerate it.
The Heart-Brain Connection
Brain health and cardiovascular health are not separate universes.
The brain depends upon an enormous vascular network.
Factors affecting:
blood pressure,
blood vessels,
blood lipids,
glucose metabolism,
and systemic inflammation
can also influence long-term brain health.
Therefore, some of olive oil's potential relationship with cognitive outcomes may involve its broader role within cardiovascular and metabolic health.
Healthy arteries matter to the brain.
Olive Oil and Longevity
Large observational studies have also found associations between higher olive-oil consumption and lower mortality.
One major American analysis following more than 90,000 people for decades found that higher olive-oil intake was associated with lower total mortality and lower mortality from several major disease categories.
Again:
association does not prove causation.
But when observational evidence aligns with randomized dietary trials, biological mechanisms and broader Mediterranean-diet research, the overall picture becomes increasingly interesting.
Does Olive Oil Prevent Cancer?
This question requires enormous caution.
Cancer is not one disease.
It is hundreds of diseases with different:
genetics,
risk factors,
tissues,
mechanisms,
and treatments.
Laboratory studies investigating EVOO phenolics have produced fascinating results involving cellular pathways related to cancer biology.
Observational dietary research has also examined relationships between Mediterranean dietary patterns and certain cancers.
But this does not justify saying:
olive oil prevents cancer.
Nor does it justify using EVOO as a cancer treatment.
Food can contribute to a healthy dietary pattern.
It does not replace oncology.
Oleocanthal and Cancer Research
Oleocanthal has attracted interest in laboratory research for potential effects on cancer-related cellular mechanisms.
That research is exciting.
It is also predominantly preclinical.
A compound affecting cancer cells in a laboratory environment does not automatically become an effective human cancer treatment.
Dosage.
Absorption.
Metabolism.
Bioavailability.
Tissue concentration.
Toxicology.
Clinical outcomes.
All matter.
This is exactly why promising food compounds require human clinical research before therapeutic claims can be made.
Olive Oil and Type 2 Diabetes
Mediterranean dietary patterns have also been studied in relation to metabolic health and type 2 diabetes.
Replacing saturated fats and highly refined foods with unsaturated fats and minimally processed plant foods can improve the overall quality of the diet.
EVOO can play an important role in that pattern.
But olive oil itself still contains substantial energy.
One tablespoon contains roughly 120 calories.
Pouring unlimited EVOO over an excessive diet does not create metabolic health.
Quality matters.
Quantity still matters.
Does Olive Oil Make You Lose Weight?
No food automatically causes weight loss.
This needs to be stated clearly.
Fat contains approximately nine calories per gram.
Olive oil is energy-dense.
However, diets containing olive oil can absolutely be compatible with healthy body weight.
Why?
Because dietary fat can contribute to:
satiety,
palatability,
meal satisfaction,
and absorption of fat-soluble nutrients.
A Mediterranean diet can include substantial EVOO without resembling the ultra-low-fat diets that were once promoted as the universal solution to weight management.
But energy balance still exists.
EVOO is not a fat-burning supplement.
The Satiety Question
Fat slows gastric processing and contributes to the sensory satisfaction of food.
EVOO also makes vegetables and other high-fiber foods dramatically more pleasurable to eat.
Therefore, a salad with EVOO may be more satisfying than a plate of dry vegetables someone does not enjoy.
This matters behaviorally.
The healthiest diet in the world is useless if nobody wants to eat it.
Italian cooking has always understood this instinctively.
Healthy food should still be delicious.
EVOO Helps Us Absorb Certain Nutrients
This is one of the most practical benefits of using olive oil with vegetables.
Several important nutrients are fat-soluble.
Dietary fat can improve the absorption of compounds such as:
carotenoids
and fat-soluble vitamins.
Consider the classic Italian combination:
tomatoes + EVOO.
The oil is not merely a dressing.
It changes the nutritional environment of the meal.
The same principle applies to many colorful vegetables.
Tomatoes and EVOO: Culinary Tradition Meets Nutrition
Tomatoes contain carotenoids including lycopene.
Consuming carotenoid-rich vegetables with dietary fat can improve absorption.
This gives us a beautiful example of traditional cuisine accidentally aligning with nutritional science.
Tomato.
Olive oil.
Heat.
Perhaps garlic.
Perhaps basil.
The Italians did not need a biochemical laboratory to discover that these ingredients belonged together.
Science later helped explain some of the nutritional logic.
EVOO and the Gut Microbiome
Another emerging research area involves interactions between olive-oil phenolics and the gut microbiome.
Our digestive tract contains an enormous microbial ecosystem.
Diet influences that ecosystem.
Researchers are studying whether Mediterranean dietary patterns and polyphenol-rich foods can affect:
microbial diversity,
metabolite production,
intestinal barrier function,
and inflammatory signaling.
This field is promising.
It is also young.
Be skeptical of anyone selling olive oil as a guaranteed “microbiome reset.”
The science is not there yet.
Olive Oil and Digestion
Traditional Mediterranean cultures have long associated olive oil with digestive comfort.
Modern nutrition provides several possible explanations related to:
fat digestion,
bile secretion,
meal composition,
and gastrointestinal physiology.
But individual tolerance differs.
Someone with a gastrointestinal disorder should not assume that consuming large quantities of oil will improve symptoms.
More is not always better.
Vitamin E
Olive oil contains vitamin E compounds, particularly tocopherols.
Vitamin E functions as an antioxidant within biological membranes.
However, the amount varies depending upon the oil and production conditions.
EVOO should therefore be viewed as one contributor to dietary antioxidant intake rather than a substitute for a varied diet rich in:
vegetables,
fruits,
nuts,
seeds,
and other nutrient-dense foods.
Vitamin K
Olive oil can also contribute vitamin K.
But again, context matters.
Anyone taking medications whose action can be affected by vitamin K intake should follow guidance from a qualified medical professional rather than changing dietary habits based on a food article.
Food and medicine can interact.
Responsible nutrition writing needs to acknowledge that.
Squalene: A Lesser-Known Component
Olive oil contains squalene, a naturally occurring lipid also produced by the human body.
Squalene participates in biological pathways including cholesterol synthesis.
Its presence in olive oil has attracted research interest regarding potential biological properties.
However, as with many minor compounds, we should distinguish between:
interesting biochemical research
and
proven clinical benefit.
The first does not automatically establish the second.
Why EVOO May Be More Interesting Than Refined Olive Oil
Refining can remove or substantially reduce many minor compounds.
Extra virgin olive oil avoids that refining process.
As a result, quality EVOO generally retains more of the phenolic and aromatic substances originally present in the fruit.
This gives EVOO two advantages:
gastronomic complexity
and potentially
greater exposure to certain bioactive compounds.
But even here, we need nuance.
Not every EVOO contains the same concentration of phenols.
Freshness and production quality matter enormously.
The Healthiest EVOO Is Probably the One You Actually Use Fresh
Imagine two bottles.
Bottle A:
extremely high phenolic content when produced,
but opened eighteen months ago and stored beside a hot stove.
Bottle B:
fresh,
well-produced,
properly stored,
and consumed regularly with vegetables, legumes and fish.
Which one fits a healthy lifestyle better?
Bottle B.
Health does not exist on the laboratory certificate alone.
How the product is used matters.
Early Harvest and Phenolic Content
Earlier harvested olives frequently produce oils with stronger:
bitterness,
pungency,
green aromas,
and phenolic intensity.
But early harvest also means lower yield.
This partly explains the economics of premium EVOO.
The producer sacrifices quantity to pursue quality.
However, do not assume that every bottle labeled “early harvest” automatically contains extraordinary phenolic levels.
Cultivar and processing remain important.
Cultivar Matters
Some cultivars are particularly famous for producing structured, phenolic-rich oils.
For example:
Coratina
can produce exceptionally bitter and pungent oils.
Moraiolo
can be intensely herbaceous and structured.
Bosana
can produce powerful Mediterranean oils.
Other cultivars may produce more delicate profiles.
That does not make them nutritionally worthless.
Health should not become another excuse to declare one traditional cultivar superior to every other.
Biodiversity matters too.
Storage Changes the Chemistry
The moment oil is produced, time begins working against it.
Light.
Heat.
Oxygen.
All accelerate deterioration.
Phenolic compounds and volatile aromas change over time.
This means storage affects not only flavor but also the chemical profile that made the EVOO interesting in the first place.
Protect your oil.
Never Store Premium EVOO Beside the Stove
This is perhaps the easiest health and quality lesson in the entire article.
The location where millions of people store olive oil is one of the worst locations possible.
Beside the stove.
Heat.
Light.
Repeated temperature fluctuations.
Move it.
Store EVOO in a cool, dark location with the container tightly closed.
Your oil will thank you.
So will your food.
Dark Glass and Metal Tins
Packaging cannot make bad oil good.
But it can help protect good oil.
Dark glass reduces light exposure.
Metal containers provide excellent light protection.
Opaque packaging can also be useful.
Clear glass may look beautiful on a shelf.
The oil does not care about aesthetics.
It cares about photons.
Does Cooking Destroy the Health Benefits?
Not instantly.
This is another internet myth.
EVOO can be used for cooking.
Heating does change some aromatic and phenolic compounds, particularly with prolonged or aggressive exposure.
But EVOO does not suddenly become poisonous when it touches a hot pan.
Mediterranean populations have cooked with olive oil for generations.
The culinary question is more intelligent:
Which oil should I use for which technique?
Cook With It — and Finish With It
One of my favorite approaches is to use EVOO in two stages.
Use an appropriate good-quality EVOO during cooking.
Then add a smaller quantity of a particularly aromatic premium EVOO at the end.
The cooked oil contributes to the preparation.
The raw finishing oil contributes fresh volatile aromas and phenolic character.
This gives you both culinary function and sensory intensity.
Frying With Olive Oil
Olive oil can also be used for frying under appropriate culinary conditions.
Its fatty-acid composition provides useful oxidative stability.
However, repeatedly overheating any cooking oil, contaminating it with burnt food residues or using it far beyond reasonable limits is poor kitchen practice.
Again:
the problem is not simply the identity of the oil.
Technique matters.
Is Raw EVOO Healthier Than Cooked EVOO?
Raw EVOO preserves the full aromatic expression of the oil and avoids heat-related losses of some heat-sensitive compounds.
That makes raw finishing use particularly valuable.
But this does not mean cooked EVOO becomes nutritionally useless.
A Mediterranean diet includes both.
The smartest approach is not choosing one or the other.
Use EVOO intelligently in multiple ways.
The Mediterranean Diet Is More Than Olive Oil
This deserves its own section because marketing constantly forgets it.
The Mediterranean dietary pattern is not:
pizza + pasta + olive oil.
Nor is it:
eat whatever you want and take two tablespoons of EVOO every morning.
Traditionally inspired Mediterranean eating emphasizes:
vegetables,
legumes,
whole grains,
fruit,
nuts,
fish,
olive oil,
herbs,
and relatively modest amounts of certain animal foods and sweets.
Physical activity and social eating patterns historically existed alongside those foods.
Olive oil is central.
But it is part of a system.
Why Italian Cooking Makes Healthy Food Taste Better
This is where cuisine becomes nutrition.
Consider:
cannellini beans with EVOO and rosemary.
Grilled zucchini with EVOO and mint.
Tomatoes with basil and EVOO.
Artichokes with parsley and EVOO.
Lentil soup finished with EVOO.
Grilled fish with lemon and EVOO.
These dishes are not “health foods.”
They are simply food.
That may be the greatest lesson Italian cuisine offers modern nutrition.
Stop trying to punish yourself into eating well.
Learn to cook healthy ingredients beautifully.
How Much Olive Oil Should You Consume?
There is no universal prescription appropriate for every individual.
Studies of Mediterranean diets often involve regular daily consumption of olive oil, sometimes in substantial amounts.
But individual energy needs vary enormously.
Body size.
Activity.
Age.
Medical conditions.
Total diet.
Weight goals.
All matter.
Do not transform olive oil into medicine measured with a shot glass.
Use it as your principal culinary fat where appropriate within a balanced diet.
Should You Take a Shot of EVOO Every Morning?
You can.
But there is no magical reason you need to.
I would rather see excellent EVOO used with:
vegetables,
beans,
whole grains,
fish,
salads,
soups,
and other real foods.
Why?
Because that is how olive oil helps build a healthy meal.
A spoonful swallowed alone may provide olive oil.
A beautiful Mediterranean meal provides an entire dietary pattern.
As a chef, I know which one I prefer.
Is Italian EVOO Healthier Than Spanish or Greek EVOO?
No credible scientific evidence allows us to say that Italian nationality automatically makes EVOO healthier.
This is extremely important.
Italy produces extraordinary oils.
So do:
Spain,
Greece,
Croatia,
Portugal,
Tunisia,
and other olive-growing countries.
Health properties depend upon factors including:
cultivar,
phenolic content,
freshness,
processing,
storage,
and overall diet.
Not the flag on the bottle.
If you buy Italian EVOO, buy it because you appreciate:
Italian cultivars,
territories,
producers,
traditions,
and flavor.
Science does not require nationalism.
What Makes a Health-Focused EVOO?
If health properties are important to you, I would look for:
Extra virgin classification
rather than refined olive oil.
Fresh harvest
because time degrades quality.
Reputable producer
with transparent production.
Good storage
away from heat and light.
Protective packaging
such as dark glass or metal.
Distinct fruitiness
indicating sensory vitality.
Some bitterness and pungency
when appropriate to the cultivar.
And, where available, information about phenolic content can be interesting.
But remember:
a laboratory number does not tell you whether you will enjoy the oil.
Food must still taste good.
The Health Halo Problem
Once a food becomes famous for health benefits, people start behaving irrationally.
Dark chocolate.
Red wine.
Nuts.
Avocado.
Olive oil.
Suddenly the logic becomes:
healthy = unlimited.
No.
Calories still exist.
Alcohol still exists.
Portion size still exists.
Dietary balance still exists.
Olive oil is an extraordinary food.
It does not repeal physiology.
What EVOO Cannot Do
Extra virgin olive oil cannot:
cure cancer,
reverse Alzheimer's disease,
replace blood-pressure medication,
replace cholesterol medication,
guarantee weight loss,
detoxify your body,
erase an unhealthy diet,
or make you immortal.
Any company promising those outcomes is selling something other than science.
What EVOO Can Realistically Do
Used appropriately, EVOO can:
provide a source of monounsaturated fat;
replace less desirable sources of saturated fat;
provide phenolic and other minor compounds;
make vegetables and legumes more enjoyable;
support a Mediterranean-style dietary pattern;
contribute to meals associated with favorable cardiovascular outcomes;
and turn simple nutritious food into something genuinely pleasurable.
That is already extraordinary.
We do not need miracles.
Chef Gianluca’s Daily EVOO Strategy
If I were designing an ordinary day around EVOO, I would not begin with a supplement bottle.
I would begin with food.
Breakfast
Whole-grain toast with tomato and EVOO.
Lunch
A salad with vegetables, legumes and a quality EVOO dressing.
Dinner
Fish or legumes with vegetables cooked in EVOO.
Finishing
A small amount of premium EVOO added raw to soup, vegetables, fish or beans.
That is how olive oil belongs in a Mediterranean kitchen.
Naturally.
Repeatedly.
Deliciously.
Chef Gianluca Deiana
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