In recent years, olive oil has gained widespread attention and popularity, often touted as a superfood essential to a healthy diet. But unlike many dietary trends that come and go, olive oil is far from a fleeting fad. This golden elixir has been a cornerstone of Mediterranean cuisine for centuries, revered not just for its rich flavor, but for its impressive health benefits. As a functional medicine practitioner, I’m often asked about the role of different oils in cooking and overall health, and olive oil always stands out in these discussions. Today, I want to share with you why olive oil is so special and my favorite way to incorporate it into my daily meals.

The Versatility of Olive Oil

One of the reasons olive oil has become so beloved is its incredible versatility. It can be used in a variety of dishes, from salad dressings to sautéing vegetables, and even drizzling over grilled meats or dipping bread. However, it's important to note that not all olive oil is created equally, and the way you use it can significantly impact its health benefits.

High Cooking Temperatures: When to Choose a Different Oil

First, let’s talk about the common misconception that olive oil is suitable for all types of cooking, including high-heat methods like frying or roasting. While olive oil is a fantastic addition to many dishes, it’s not the best choice for high-temperature cooking. This is because olive oil has a lower smoke point compared to other oils, meaning it can start to break down and produce harmful compounds when heated too much.

For high-temperature cooking, I recommend using oils with higher smoke points, such as avocado oil or coconut oil. These oils are more stable under heat and won’t degrade as easily, making them better options for frying or roasting. Avocado oil, for instance, has a smoke point of around 520°F, making it ideal for high-heat cooking. Coconut oil, with a smoke point of around 350°F, is another excellent option, especially if you prefer a slightly sweet, nutty flavor.

The Health Benefits of Raw Olive Oil

Now, where olive oil truly shines is in its raw form. When consumed without heating, olive oil retains all of its beneficial compounds, including its rich content of omega-3 fatty acids. Omega-3s are essential fats that play a crucial role in heart health, reducing inflammation, and supporting brain function. The Mediterranean diet, which is high in raw olive oil, has been extensively studied and shown to have numerous health benefits, including a lower risk of cardiovascular disease, improved blood sugar control, and reduced inflammation.

Extra virgin olive oil (EVOO), in particular, is the best choice for raw consumption. EVOO is made from the first pressing of the olives and is the least processed form of olive oil. This means it retains the most nutrients and antioxidants, such as vitamin E and polyphenols, which are powerful compounds that protect the body from oxidative stress and reduce inflammation.

Why I Prefer Italian Extra Virgin Olive Oil

When it comes to choosing the right olive oil, quality matters. I always opt for extra virgin olive oil from Italy, which is renowned for its superior taste and quality. Italian olive oils are often made from a variety of olives that are carefully harvested and pressed to produce an oil with a rich, fruity flavor and a peppery finish. This makes it perfect for drizzling over salads, vegetables, or even just a piece of crusty bread.

I also prefer olive oil that comes in either a glass or metal container. This is because plastic containers can leach harmful chemicals into the oil, especially if stored in warm conditions. Glass and metal containers, on the other hand, protect the oil from light and air, helping to preserve its flavor and nutritional value.

Incorporating Olive Oil Into Your Diet

Incorporating olive oil into your daily diet is incredibly easy and can be done in a variety of ways. Here are some of my favorite methods:

1. Salad Dressings

• A simple vinaigrette made with extra virgin olive oil, balsamic vinegar, Dijon mustard, and a pinch of salt and pepper is a classic way to enjoy olive oil. You can also add a bit of honey or maple syrup for sweetness or fresh herbs like basil and oregano for extra flavor.

2. Dipping Sauce

• For an easy appetizer, mix extra virgin olive oil with a little balsamic vinegar, minced garlic, and a pinch of crushed red pepper flakes. Serve with fresh bread for dipping. This is a great way to appreciate the full flavor of high-quality olive oil.

3. Finishing Oil

• After cooking, drizzle a bit of extra virgin olive oil over your dish as a finishing touch. This works particularly well with roasted vegetables, grilled meats, or even pasta. The heat of the food will release the oil’s aromatic compounds, enhancing the overall flavor of the dish.

4. Marinades

• Olive oil makes an excellent base for marinades. Combine it with lemon juice, garlic, and herbs to marinate chicken, fish, or vegetables before grilling or roasting. The oil helps to infuse the flavors and keeps the meat or vegetables moist during cooking.

5. Smoothies

• This might surprise you, but adding a tablespoon of olive oil to your smoothie can be a great way to boost your intake of healthy fats. It pairs especially well with green smoothies or those that contain citrus fruits like oranges or pineapples.

The Mediterranean Diet and Olive Oil’s Role

The Mediterranean diet, rich in fruits, vegetables, whole grains, nuts, and seeds, has been linked to a myriad of health benefits, and olive oil is a key component of this diet. One of the reasons the Mediterranean diet is so beneficial is because it’s high in healthy fats, particularly those from olive oil. These fats help to reduce LDL cholesterol (the “bad” cholesterol) while raising HDL cholesterol (the “good” cholesterol), which supports overall heart health.

Studies have shown that people who follow a Mediterranean diet are less likely to develop heart disease, stroke, and type 2 diabetes. This diet also appears to support weight management and has been associated with a lower risk of obesity. The anti-inflammatory properties of olive oil further enhance these health benefits by reducing chronic inflammation, which is linked to many diseases, including cancer, arthritis, and Alzheimer's disease.

Conclusion: Olive Oil as a Staple, Not a Fad

Olive oil is far more than just a trendy food item; it’s a staple that has stood the test of time. Its health benefits are backed by centuries of use and modern scientific research. Whether you’re drizzling it over a salad, dipping bread into it, or using it as a finishing touch on your favorite dish, olive oil adds both flavor and nutrition to your meals.

Remember, not all olive oils are created equally, so always choose high-quality extra virgin olive oil, preferably from a trusted source like Italy, and store it in a glass or metal container to preserve its integrity. While it’s not the best option for high-heat cooking, its role in a raw state, particularly in the Mediterranean diet, is unparalleled.