Why healthy foodies love extra virgin olive oil

Olives and olive oil have a long and fascinating history, with the olive tree being one of the oldest known cultivated trees in the world. Lebanon’s famed “The Sisters” grove of 16 olive trees are thought to be around 6000 years old, and amazingly, they’re still producing olives that are pressed to make quality olive oil.

Last year Grumpy Grandma’s owners Tim and Lynne spent time in the Jaén region of Spain, where they visited a grove with a 500-year old olive tree that is still producing.

From the olive leaf and bark to the fruit itself, people have relied on olive-based products for health and wellness for a long time. So what is it about extra virgin olive oil that makes it so special?

• It’s an antioxidant powerhouse. Made by cold pressing the best quality olives as close to harvest as possible, extra virgin is considered to be the healthiest type of olive oil as it’s high in a range of antioxidants. One such antioxidant is phenolic, a plant-derived antioxidant that may lower the risk of heart disease, reduce blood sugar levels, improve digestion and promote brain function. 

• It’s a key element of the Mediterranean Diet. Extra virgin olive oil is the principal fat in the healthy Mediterranean Diet - a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. There is a huge body of evidence supporting the Mediterranean Diet as an effective means of achieving weight loss, enhancing heart health, reducing inflammation and promoting better blood sugar control. Other important elements of the Mediterranean Diet include sharing meals with family and friends, enjoying a glass of red wine and being physically active - count us in!

• It has anti-inflammatory properties. Chronic inflammation has been linked to many health issues such as arthritis, cancer, heart disease and autoimmune disorders. Research has revealed that extra virgin olive oil consumption can lead to improvements in markers of inflammation in the body. 

• It’s nutritious! Packed with healthy monounsaturated fats and with modest amounts of vitamins E and K, cooking with extra virgin olive oil can help retain or even increase the nutrient value of your food.

• It’s super versatile. Research shows that consuming between 25 and 50 mL of extra virgin olive oil per day is associated with health benefits, making it easy and realistic to incorporate into your daily diet. Olive oil can be used as a salad dressing, a marinade, tossed through pasta or mixed in mashed potato. It can also be used for pan frying, sautéing and deep frying. 

• It makes a great butter substitute. Extra virgin olive oil can be used as a replacement for butter when cooking, to make your meals healthier. As a general rule use a 3:4 ratio by volume. For example, if the recipe calls for 1 cup (225 grams) of butter, you can replace it with 3/4 cups (180 mL) of olive oil.

With such an array of research on its health benefits, and studies consistently showing that a diet rich in extra virgin olive oil can lead to a longer life, there are so many reasons to embrace extra virgin olive oil as part of your everyday eating.

For lots of extra virgin olive oil inspo, be sure to follow Grumpy Grandma’s on Instagram or Facebook. 

Grumpy Grandma’s had the pleasure of visiting olive groves in the Jaén region in Spain. There are olive trees more than 500 years old and still producing!