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July
9
Forget the Hype, Olive Oil Is Not Healthy
Filed under Superfoods Review by Frederic Patenaude
28
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One of the biggest LIES we’ve been fed over the last 15 or 20 years in nutrition circles is the idea that olive oil is awesome for health and that we should drizzle it all over everything.
I’m actually surprised that this myth has endured for so long, in spite of the mounting evidence to the contrary.
Watch any cooking show on TV, and you’ll see them lift that elbow faster than an alcoholic with his bottle of Jack Daniels when it comes to pouring olive oil on everything.
In fact, they don’t even calculate how much olive oil they put into things, they just poor random amounts and say:
“So we’re going to drizzle a few tablespoons of Olive oil in our pan before we start frying our organic wild-caught Atlantic salmon…”
And BOOOM!
Look at that elbow bend!
There goes about a a quarter cup of olive oil. I’m not kidding. Their “tablespoons” are magically quadrupled in amounts once they start drizzling that stuff all over.
Sometimes they’ll even mention how healthy olive oil is… “And now we’re going to pour a tablespoon or two of heart-healthy olive oil…”
I mean, does anyone think that Jamie Oliver could cook anything without his olive oil?
At least French chefs in the past knew that putting all that butter in their food was not healthy. They did it for the sake of taste, not health.
Now modern chefs are fooling the populace by replacing butter with olive oil. They’re making things only slightly healthier, but we’re pretty far from “heart-healthy” here.
Why Olive Oil Is NOT Awesome
The idea of olive oil as a healthy food comes from research that’s been done on Mediterranean countries, like France and Greece.
In the 70s and 80s, a lot of research went into trying to answer a mysterious paradox:
Why are some countries consuming a lot of fat, yet experiencing less heart disease than other countries that eat more fat?
It was the beginning of the French paradox.
So there began the Lyon Health Study, the biggest of its kind at the time, that studied over 16 countries in the Mediterranean and found that the island of Crete was the one that experienced the best health at the time (this was BEFORE major industrialization took place on that island).
What the Lyon Health Study did was to compare a “Mediterranean-type” diet, inspired from the data available, to a control study that they labelled a “Low Fat Diet”
They put people in two separate groups. One was to eat the “Mediterranean Diet,” and one the “Low Fat Diet”.
Mediterranean Group: They were instructed to eat more bread, more root vegetables, more fish, more fruit, but reduce red meat, use margarine instead of butter, and olive oil on salad. Wine in moderation.
Low Fat Diet: The so-called “low fat diet” still consumed over 34% of their calories from fat! In my book, that’s not a low fat diet. On the other-hand, the “Mediterranean” group ate 30% fat, and much less cholesterol. The Low Fat Diet was higher in fat than the Mediterranean diet!
What they found is that people in the “Mediterranean” group experienced a dramatic reduction in cardiac death following that diet (50-70% less). So they even had to stop the study, fearing for the health of the control group on their so-called “Low Fat” diet.
What’s interesting is that all of the benefits from the “Mediterranean” diet can easily be explained by the slightly better choices they made: eat more vegetables and fruit, eat less meat, avoid saturated fats.
Here’s where it gets interesting:
- The studies on the Mediterranean diet NEVER proved that olive oil is healthy food in itself
– They only proved that replacing other fats (like butter) with olive oil and margarine is slightly better
– The main message from the study is to eat more fiber, whole grains, fruits, vegetables and exercise!
Even a further study, the Nurse Health Study, shows that women eating olive oil are only marginally healthier than those who don’t.
The truth is that inhabitants of the island of Crete used to be very healthy because:
- Ate lots of fresh produce and some coarse (whole grain) bread
– They ate beans and fish instead of refined foods and fatty meats
– Yes, they added some olive oil to their diet (2 tablespoons a day), but burned it off by walking and hiking on average 9 miles a day!
For your information, I visited the island of Crete in 2010. Now 60% of the population there is overweight. They continue to consume olive oil, but have thrown all of their other health habits out the window. In fact it was pretty hard to get any food there that wasn’t absolutely dripping in olive oil!
What About the French Paradox?
Often we lump all the Mediterranean countries in one big group. But the truth is that these countries are very different.
Think about the differences from Spain to Italy to France to Greece, Turkey, Egypt and Lebanon. Isn’t that weird to lump them all together in one group?
The French people did not eat olive oil. They ate a moderately rich diet and drank wine frequently .
Greek people did not drink much wine, but ate some olive oil.
Now we’ve designed a diet that combines the elements we “like” from these different countries, namely red wine and olive oil. This is NOT a true pre-industrial Crete diet, which was the reference for a healthy diet in the region. The Cretens did not even drink wine, and they were quite poor and ate mostly plant foods.
Olive Oil Goes Straight For Your Lips To Your Hips
Olive oil is concentrated in calories, much more so than sugar. White sugar only contains 50 calories per tablespoon, whereas olive oil contains 120!
When I visited Greece, I found that a lot of people there were overweight. Is it a coincidence that they consume the most olive oil in the world (26 liters per person per year!) Yet, 22% of the population is obese, and it’s growing rapidly.
Olive Oil Should Be Limited
Olive oil, just like any other oil, is concentrated in calories. It’s pure 100% fat, with no fiber and almost no other nutrients.
All oils will raise your cholesterol levels, and according to Dr. Esselstyn, they promote heart disease by damaging the endothelial cells in your blood vessels.
Oils are also not very satisfying. It takes a larger volume of oil to fill you up than water rich foods. Oils are just empty calories, that can add to your body weight quite easily. It’s very easy to use more oil than you think.
Ideally, there’s no reason for most people to use olive oil on a regular basis. If you’re very active, and walk 9 miles a day like the people of Crete used to, then you could burn off one or two tablespoon of olive oil every day. But overall, it’s still better to get fat from whole food sources, like avocados or nuts and seeds. Personally I recommend chia, flax, walnuts and hemp for “heart healthy” whole foods.
Do I Eat Olive Oil?
I personally don’t eat olive oil on a regular basis. I have a bottle of olive oil at home, and I’ve had it for over two years. And it’s still almost full!
Occasionally, I might have some friends over (that aren’t into my lifestyle) and may make a gourmet recipe and use a little bit of olive oil. That rarely happens, but sometimes I do get fancy!
Whenever I go to a restaurant, I ask for food to be made without oil. I know that they won’t be able to fulfill my wish, but at least when I say “no oil” there’s a better chance they’ll use less oil than if I don’t say anything!
I also say “Please no oil garnishes” so they don’t drizzle oil on top of my salad, as is often the case if you don’t mention it.
It’s not that olive oil is the worst food you can eat. In the grand scheme of things, it’s a better fat than many others, like butter. But it’s still not optimal, and most importantly, it represents concentrated calories that you probably don’t need to have in your body. If you’re very active, you can have some. But most people can’t justify the amount of olive oil they use on a daily basis.
Don’t believe the hype… get olive oil out of your life!
Want more information on raw and vegan recipes without the oil? Check out www.LowFatVeganChef.com
Mafia Wars of Olive Oil Fraud
http://www.guardian.co.uk/lifeandstyle/2012/jan/04/olive-oil-real-thing
28 Responses to “Forget the Hype, Olive Oil Is Not Healthy”
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There was a recent study made that if you put oil on salad you actualy absorb more of the nutrients. So i’m interested what is your comment on that since you say you follow science. And this study goes a bit against the principles you promote. It is in the website link.
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jim says:
You are a total moron for telling people such misinformation as Olive Oil os essential, never mind what you think or how much of it you use.
The best source of the Omega 3-6-9′s not to mention anti-oxidants and cancer healing properties.
Did you now that people who consume large amounts of Olive Oil don’t get cancer or any cardiovascular diseases.
O-Live in my plate every day on every thing, so Frederic stop dishing out crap about things you have no knowledge of and learn from thousands of years of history, or I guess your “fatty” brain cells must be starving for some Olive Oil to function properly.
The Olive King -
Excellent article Fred. I don’t use a lot of olive oil, but will cut back even more now. Very motivating article, as usual.
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Frederic Patenaude says:
@Jim. Your use of language is totally inappropriate for my blog and the only reason I’m approving your comment is to show your total lack of respect for people with different opinions, with your aggressive comments and rehash of everything we’ve already heard before about olive oil. I’m sure my readers will see that you’re coming from a place of anger and emotion, not reason.
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Len says:
Frederic, thanks for making sense out of the olive-oil hype. Good article, as always.
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@Ales. As for the fat enabling you to absorb nutrients in salads, I heard that too from Dr. Furhman. Keep in mind the fat can come from less concentrated sources, like avocado or nuts and seeds.
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Melissa says:
hi frederick,
thanks for your opinion but i do think the biochemistry of this is a little more complicated. olive oil contains important animo acids that yes, can be present in an avocado just as easily – but what about places that shoppers cannot get good quality organic produce or even good quality nuts? olive oil, in moderation is healthy – your body needs this as a car needs oil to grind its gears – primarily the human intestines!! i do think hemp oil is better – but this is unfamiliar territory for most of the world’s diners. if modern greeks, etc. are overweight it is probably from their dairy intakes – heavy, fatty cheeses & lack of exercise. look at the italians, many cycle everywhere and keep their oil intake in check – pasta dishes are what a side order of pasta would be here – never a large plate of carbs only.
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Frederic,
The reason of my initial “strong” reply is because although most of your articles are right on, you are totally misleading your readers on this one with potentially devastating effects.
I am not here to teach you nor your readers about how vital “good fats” are, or how entire civilizations existed because of the Olive Tree, or the Sweedish study of 10,000 people over 16 years that proved it was the high fat consumption in the form of Olive Oil that gave the people of Crete island the best health and longevity in the World ( don’t consider this study a hype by any means ).
On the other hand, you must know that not all Olive Oils are created equal, most people probably heard of the book “fats that heal and fats that kill”,so just because you buy a bottle labeled “Extra Virgin Olive Oil”, Inspections Canada have found that over 50% of those didn’t contain Any Olive Oil but a blend of nut and or seed oils that are harmful to your health.Although unfortunate, you Frederic may have been a consumer victim of such scandal, you will change your position on this subject the moment you put in your mouth a real high quality Olive Oil as its Miracle Healing is felt instantaneously.
Kind Regards
Jim -
trinity says:
Fred, olives are a fruit, how can that not be good?
I get a vegan butter made from olive oil that I use rarely. It’s way better than other sources that are over used, like canola and soy bean oil. Why attack something that you have in your kitchen? How about attack corn oil. Thanks. -
Great article, Fred. Very interesting + illuminating.
Personally, I don’t use any refined oils. I’m 801010 so all my oils come from whole plant foods, as you intelligently recommend.
It’s a shame that there have been some rude responses on here by some rather ‘miserable’ individuals. You are not the source of their anger, Fred! You just happen to be in their line of fire! Their anger comes from the only place anger can come from……within themselves…… They are angry with + within themselves. And they are angry with the world. They are just venting it on you, unfortunately! -
Owen Miller says:
Fred,
You must be doing something right to get such emotional responses. You are to be congratulated in that regard. Scientifically, your argument is a little less conclusive.
We use olive oil sparingly, and plan on using even less… -
B says:
Could you suggest any alternatives to use in cooking?
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It’s not 100% conclusive but there’s no doubt that using less oil is the way to go. There’s no reason to use oil on a regular basis when you can eat WHOLE Foods that contain fatty acids. Why use olive oil when you can eat olives?
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Wow, very interesting article!
I really believe there are two sides to a story, but I’m firm on the side of Fred in keeping good health by cutting back on unhealthy AMOUNTS of fats.
This is important because our world is struggling with so many obesity issues that every little bit counts when it comes to finding good health… Especially when it promotes an easier way to obtain a healthier waistline.I have also heard a lot of controversy on good vs bad Olive Oil and how we are being cheated, but this is not the issue Fred is trying to make.
Thanks Fred for the informative article! -
Bonni says:
I agree with you, Fred, because whole foods are better than concentrated foods. I understand why you are addressing olive oil because it is touted as a health food. I would just like to say that when I was eating a 75% raw, low fat vegan diet, my blood sugar went down to 86 and stayed there for a few years until I went through a personal crisis and “comforted” myself with “normal” foods. Partly this was because my doctor told me to eat a higher fat diet, which also included lots of vegetables and fruits. However, the result was considerable weight gain and tiredness and high blood sugar again. I have just begun a journey back to low fat mostly raw fruits diet. The difference is, I am putting celery into almost every thing I eat for the electrolytes. And eating a vegetable smoothie once a day. The tiredness is gone when I eat this way. My blood sugar is starting to get lower again. A study I read of and did a paper on a few years back said that fats cover our cells so that they cannot receive glucose as easily. That makes hyperinsulinemia and obesity and diabetes mellitus 2.
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Charlotte says:
Wow…Some people are on the angry side (harsh comments)
Even though, I like raw olive oil here and there (still staying in the 80/10/10 range) I Know how I feel when I eat too much. Bloated, heavy, tired.I´m no scientist, but I have experienced with my own body and see wat´s best for me…Once again people may say that what´s good for one isn´t maybe for another, but I would say we are one race and I don´t see (as doctor graham said) a “Khapa” koala eat different than a “vata” koala…Best greetings Fred, and thanks for your interesting articles -
Susan says:
Unfortunately, people tend to misconstrue “better for you” as “good for you”, and then they take “good for you” to “the more the better” proportions. That might be what happened with olive oil.
As an aside, constructive criticism doesn’t need name calling and denigration as a crutch — and the quality of writing is usually much higher.
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David says:
Hello Fred, I agree with you. I always had oil suspect, out of its natural source that is. In my opinion, if nature wanted us to consume oil in this way-(straight), then we wouldn’t have to press it out of its natural source. For me I believe nature intended us to consume oil with the olive or avocado or what have you; to be released slowly and appropriately. -D-
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Rachel says:
I have to disagree with this article. There has been much information on the importance of healthy fats in our diet. Olive oil, coconut oil, butter etc are actually very healthy and play an important role in keeping our bodies healthy. Margarine is a man-made ‘food’ and is grey before they add colours to it – does that not tell you something?
Before you listen to this article please have a read about Christine Cronau and her research on good fats. http://au.news.yahoo.com/thewest/lifestyle/a/-/lifestyle/9761146/healthy-diet-linked-to-mum-s-fatigue/
https://www.facebook.com/ChristineCronau
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I would like to point out some errors in this article;
Cretan people consume ( 250ml ) on average of olive oil per day, yes the highest in the world and almost double that of mainland Greece.The Cretan people even today are much less fat than the people in mainland Greece.
Up until 30 years ago ( coincidentally when coke and processed N. American junk food ) appeared, one would have a difficult time finding any fat people in Greece and especially in Crete island. Yet the consumption of Olive was higher then than it is now.
How can someone misconstrue such simple and clear data to form an opinion that Olive Oil is not good for you is beyond me.For Zofia; the shelf life of Olive oil can vary drastically, more important make sure it is real 100% Olive oil and then of a single estate, know the estate, must be xtra virgin of a high quality and store in a cool dark place and use the bottle after opened within a month. Hope that helps.
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Fred,
Every once in a while someone comes along who can prove you wrong and all that you do is to sensor them out so your followers don’t learn the truth. Even though ultimately you can shut me down from your blog you can not keep the truth from getting out to any one that is ready. -
Dear Fred, you are absouletely right. Your article is informative, argumentative and interesting, as always! Some people leave rude comments becuase it is easier to attack others than find their own peace. Do not pay attention adn keep up with th awesome work!
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@Jim. Strangely, I have been to Crete and spent a week there recently. It has not been my experience that the people of Crete were less fat than in mainland Greece. When was the last time you were there?
By the way, Cretan people on average eat very low-quality olive oil, the same type that are sold in big metal canisters in the US. Most people do not eat high-quality olive oil.
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Fred, I think (Jim) has misunderstood the premise of your points. But like all things that beg change and are resisted, I really believe we will end up making an effort to eat our foods in their most natural state. Fred, I did a little research on you-some fun and interesting things. I’m proud of your work, If you have some time Google me. I am a two time survivor of very aggressive cancers. I wrote a book my first time when I was sixteen, and now at 48, I’m just getting on my feet again from anaplastic carcinoma. A 5% chance of survival. I used my first book to help get me through the toughest time. It’s titled “Defying Goliath” I’ve got a Google blog that might interest your cerebral side. Peace to you Fred and your readers.
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Fred,
I agree with the overall point you’re trying to make, which is people should consume less oils/fats. And, you present some compelling and reputable research studies.
However, I think you overlooked an important point that many others have pointed out: the fact that several studies (including some of the ones you cited) show that eating foods rich in monounsaturated fats (like olive oil) improves blood cholesterol levels, which can decrease your risk of heart disease.
