The Benefits of Olive Oil for our Health

Olive oil has been a staple in kitchens for centuries, celebrated for its rich flavor and numerous health benefits promoting overall wellness. Rich in polyphenols, antioxidants, and monounsaturated fats, olive oil has been referred to as “liquid gold.” As a registered dietitian, I can’t help but emphasize its importance as a part of a balanced diet. But why has olive oil become a trending topic in the wellness world lately?  Let’s explore why olive oil is trending and dive deeper into the benefits of olive oil that are fueling its resurgence in popularity.

Why the Sudden Obsession with Olive Oil?

So, why all the buzz? Extra virgin olive oil (EVOO) is celebrated for its impressive nutritional profile and health benefits. Unlike seed oils, EVOO is minimally processed and has an array of nutrients. 

Here’s why the benefits of olive oil are being embraced worldwide:

• Fat Profile: EVOO is predominantly composed of monounsaturated fats, specifically oleic acid, which has been shown to support heart health by reducing levels of LDL (bad) cholesterol while increasing HDL (good) cholesterol. These fats are also less likely to become oxidized, which can reduce inflammation and support overall cardiovascular health.
• Antioxidants: EVOO is packed with antioxidants, including vitamin E and polyphenols. These compounds help combat oxidative stress and neutralize free radicals, which can damage cells and contribute to chronic diseases. Research has indicated that these antioxidants may play a role in reducing the risk of heart disease and certain cancers.
• Phenol Compounds: A standout feature of EVOO is its high content of phenolic compounds, such as oleocanthal and oleuropein. These phenolic compounds are noted for their anti-inflammatory and antioxidant properties. Research underscores the role of EVOO’s phenolic compounds in promoting heart health and potentially extending lifespan by mitigating oxidative stress and inflammation.

This resurgence in olive oil reflects a broader movement toward embracing whole, unprocessed foods that promote long-term health and well-being. By choosing EVOO, you’re not just opting for a flavorful addition to your meals but also supporting your body with its health-enhancing properties.

Trend #1: Olive Oil in Coffee  (Starbucks, we see you!)

The Pros: Adding a healthy fat like olive oil to your coffee may be supportive of hormone health and blood sugar levels. This is because the rich profile of fat in olive oil may help to slow the absorption of added sugar from coffee creamers/syrups in your coffee in your bloodstream, potentially resulting in decreased cortisol spikes, a more stable mood, and fewer cravings throughout the day. 

The Cons: On the flip side, adding olive oil to coffee can significantly increase the calorie content. The average coffee drink from popular chains can already be quite calorie-dense. Adding a shot of olive oil could turn your morning brew into a high-calorie beverage, potentially adding up over time. For example, 1 tbsp of olive contains around 119 calories, totaling 833 calories over 7 days, and this doesn’t include additional milks/syrups/flavors you may be adding in (yikes!). 

The Takeaway: That said, if you enjoy olive oil in your coffee and prefer it over milks and syrups, then I’m a fan, considering its minimal ingredients and healthy fat profile. However, most people prefer a little creaminess and sweetness to their coffee. 

The best choice here is opting for a dairy (organic when possible) or plant-based milk (organic soy, ripple milk, almond, etc.) and sweetening it with a small amount of natural sweetener (think: honey, maple syrup, etc.) or non-nutritive sweeteners like stevia or monk fruit with the option to flavor with a dash of cinnamon, vanilla, nutmeg or pumpkin spice powder. Pro tip: Minimize coffee on an empty stomach and pair it with a meal containing some protein and fat to support happy hormones and blood sugars.  

Trend #2: Olive Oil Ice Cream

The Pros: The olive oil ice cream trend appears to have taken TikTok by storm. Influencers are drizzling their beloved nightly scoop of vanilla ice cream with olive oil and some flaky salt, saying that it’s their new favorite ice cream topping that they can’t live without. While I haven’t tried it and can’t confirm if it lives up to the hype, it combines two of my favorite things, so I don’t see why I wouldn’t also be a fan. 

The Cons: While adding olive oil to ice cream might introduce some healthy fats, it also increases the calorie content of an already indulgent treat. 

The Takeaway: Those looking for a healthier yet indulgent treat may find great satisfaction with the Ninja Creamy and can reserve Olive Oil Icream for a more indulgent treat here and there. This gadget has all of the same hype that the air frier once had, and “healthy” ice cream recipes all over TikTok can be found that boost higher protein and lower sugar yet are delicious at-home “ice cream.” 

Trend #3: Olive Oil Shots for Glowing Skin

The Pros: Taking olive oil shots for skin health has gained popularity, especially on platforms like TikTok. Olive oil is rich in nutrients that may support skin health, including vitamins A and E, and healthy monounsaturated fats. Some dermatologists and skin experts suggest that these nutrients might aid in skin hydration.  Olive oil also contains squalane and vitamin E, both of which are known for their moisturizing properties. Additionally, the antioxidants in olive oil, like vitamin E, may help protect the skin from oxidative stress, a factor in premature aging.

The Cons: However, olive oil isn’t a one-size-fits-all solution for skin issues. Its high oleic acid content can be comedogenic for some individuals, meaning it might clog pores and lead to acne breakouts. If you have acne-prone skin, avoiding it entirely might be best. Additionally, olive oil can feel heavy and greasy on the skin and likely won’t absorb well. Sadly, it’s also not supported that its topical use can help aging skin. While it’s rich in nutrients, the research explicitly supporting olive oil as a topical skincare treatment is still limited. Considering its cost, you might find better value in other clinically proven skincare products.

The Takeaway: Olive oil can be a beneficial addition to your diet, supporting internal health that often reflects on your skin. However, when it comes to topical application, it’s important to weigh the pros and cons and consider investing in other skincare products with more robust clinical backing.

How TO Teap The Benefits of Olive Oil

As an RD, I want all of the benefits of olive oil. Here’s how I like to incorporate it into my daily routine:

• As a topper on salads: Olive oil not only adds flavor but also helps absorb fat-soluble vitamins like A and K found in leafy greens and vegetables.
• For low-heat cooking: I use it in dishes that don’t require high heat, preserving its nutrients and flavor. Think: baking below 350 degrees and a low-heat sautee. 
• Mixed with tahini or hummus as a dip: This combination makes for a delicious dip and nutritious snack combining healthy fats, fiber, and some protein, 

What I Look for in Olive Oil and Mistakes to Avoid

To maximize the health benefits of olive oil, here are some quick tips on how to choose and cook with it: 

Smaller bottles in glass: Opt for smaller glass bottles to minimize exposure to microplastics and oxidation, which can negatively affect the oil’s quality. Large containers, especially if not sealed properly, can lead to oxidation and cause the oil to go rancid.

Tinted glass: Choose bottles made from tinted glass to protect the oil from light, which can degrade its quality and nutritional value over time.

Organic and trusted brands: Look for organic options and buy from trusted brands to ensure purity. Some oils may be cut with cheaper, less healthy oils, so it’s worth doing a bit of research on reputable brands.

Avoid cooking on high heat: Olive oil has a low smoke point, making it unsuitable for frying or high-heat sautéing. For high-heat cooking, consider using alternatives like avocado oil, butter, or ghee, depending on your preferences.

Alternatives to Support Glowing Skin

Although the internal benefits of olive oil are well established, its effectiveness as a topical treatment is less clear. While it contains moisturizing properties, olive oil may clog pores in acne-prone skin due to its oleic acid content.

For skin health, it’s better to consume olive oil for its internal benefits while using targeted topical skincare products.

If you’re looking for a supplement to support skin health, consider HUM’s Red Carpet formula. Made from black currant oil and vitamin E, it provides ALA and GLA (found in Olive Oil in small amounts), essential fatty acids that promote healthy skin texture and hydration, giving you that glowing, red carpet-ready look.

Final Thoughts on the Benefits of Olive Oil

Olive oil is more than just a trend—it’s a timeless ingredient with a wealth of benefits. From supporting heart health to enhancing skin radiance (potentially from the inside and out), this versatile oil is a must-have in any wellness routine. Whether you’re drizzling it on salads, adding it to dips, or using it as a natural beauty treatment, olive oil is an ingredient we just can’t get enough of right now.