7 Nutritional Facts You (Probably) Didn’t Know About Olive Oil

July 15, 2023

Olive oil is commonly used in the preparation and garnishing of a wide range of different meals and dishes. Many restaurants and those in the catering industry rely heavily on olive oil, more so than other types of cooking oil. In the home, olive oil can be used to cook with, to dress a salad or as a sophisticated dipping for delectable breads, but have you ever wondered what olive oil can do for you? There are several health benefits that olive oil can bring to the consumer and we’re going to discuss those further in this article. Here are seven nutritional facts about olive oil that you might not know:

1. Olive oil contains monounsaturated fats

When it comes to olive oil, around 14% of it is saturated fat, whereas 11% of it is polyunsaturated fat, including Omega-3 and Omega-6 fatty acids, states SELF. With that being said, however, the most prominent fatty acid present in olive oil is oleic acid, a monounsaturated fat that makes up 73% of the total oil content, according to a study. The same study found that this can reduce inflammation, making it an incredibly healthy oil to cook with.

2. Olive oil is rich in antioxidants

Apart from beneficial fatty acids, olive oil also contains vitamin E and vitamin K. As well as that. It’s also loaded with powerful antioxidants, according to one study. These are, stated by another study, biologically active and could reduce diseases that are considered to be chronic. The benefits involved here, claims another study, may even lower your risk of heart disease, which we’ll get onto in a moment.

3. Olive oil has strong anti-inflammatory properties

Olive oil can reduce inflammation, with main anti-inflammatory effects being mediated by antioxidants, most notably, oleocanthal, which works similarly to ibuprofen (an anti-inflammatory drug), according to one study. Another study suggests that oleocanthal in just 3.4 tablespoons (50ml) of extra virgin olive oil has a similar effect to an adult dosage of ibuprofen.

Further research also suggests that oleic acid, which is the main fatty acid in olive oil, can reduce anti-inflammatory markers, such as C-reactive protein (CRP). There was another study carried out which showed the antioxidants in olive can actually inhibit some genes and proteins that only encourage inflammation. With all of this research into the same health benefit, it’s easy to see that olive oil does in fact have anti-inflammatory properties.

4. Olive oil could help to protect against heart disease

According to the WHO, heart disease is the most common cause of death in the world. There was a study carried out that found heart disease is actually less common in Mediterranean countries where their diet consists of a significant amount of olive oil. In another study, it was realised that olive oil actually reduces the need for blood pressure medication by as much as 48%, whilst also lowering blood pressure and protecting against what’s considered to be “bad” cholesterol.

5. Olive oil hasn’t been linked to weight gain or obesity

It’s common knowledge that consuming excessive amounts of fat will cause weight gain. But it has been proven that a Mediterranean diet, that is rich in olive oil, can have favourable effects on body weight, according to one study. Another study, involving over seven thousand Spanish students that spanned thirty months found that consuming a considerable amount of olive oil wasn’t linked to any weight gain or obesity issues. A separate study, carried out over three years, involving one hundred and eighty seven participants found that a diet rich in olive oil is linked to an increased level of antioxidants in the blood, as well as weight loss.

6. Olive oil can reduce the risk of developing type 2 Diabetes

Olive oil has been proven to be protective against type 2 diabetes, with several different studies linking olive oil to beneficial effects on both insulin sensitivity and blood sugar. A clinical trial involving 418 random people confirmed these protective properties by switching participants to a Mediterranean diet, which is naturally rich in olive oil. They found that those who were on the Mediterranean diet reduced their risk of type 2 diabetes by as much as over 40%.

7. Olive oil has antibacterial properties

According to the National Library of Medicine, olive oil contains nutrients that can either kill or simply inhibit harmful bacteria. One of those harmful bacteria, states the same source, is Helicobacter pylori. This is a bacterium that lives in the gut, although it has the ability to cause stomach ulcers and other serious medical conditions

A different journal entry from the National Library of Medicine details a test-tube study which found that extra virgin olive oil can fight eight different strains of this bacterium, three of which have been found to be resistant to antibiotics. Another study found in the Wiley Online Library suggested that just 30 grams of extra virgin olive oil, consumed on a daily basis, has the ability to eliminate Helicobacter pylori infections within just two weeks, in between 10-40% of those involved in the experiment.

Cater Oils is able to collect waste cooking oil from a wealth of businesses and industries. We endeavour to recycle all of the waste cooking oil we receive, turning it into biodiesel for use throughout the community. We can give you credit against a new supply of cooking oil or you can give us your used cooking oil in exchange for cash; whichever you’d prefer. We are also proud suppliers of cooking oil, whether you have used cooking oil for collection or not. For further information about how we can help you today, get in touch with a member of our friendly, professional and knowledgeable team – we’re always pleased to hear from you.