Olive oil has been a staple in kitchens for centuries, renowned for its rich flavor and numerous health benefits that promote 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 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 olive oil benefits that are driving its resurgence in popularity.
Why the sudden obsession with olive oil?
So what’s all the fuss about? Extra virgin olive oil (EVOO) is renowned for its impressive nutritional profile and health benefits. Unlike seed oils, EVOO is minimally processed and has a wide variety of nutrients.
Here’s why the benefits of olive oil are being embraced around the world:
- Fat profile:EVOO is predominantly composed of Monounsaturated fats, specifically oleic acid.which has been shown to be Support heart health By lowering LDL (bad) cholesterol levels and increasing HDL (good) cholesterol, these fats are also less likely to oxidize, which can reduce inflammation and bad cholesterol.Promote overall cardiovascular health.
- Antioxidants:EVOO is packed with antioxidants, including vitamin E and polyphenolsThese compounds help combat oxidative stress and neutralize free radicals, which can damage cells and contribute to chronic disease. Research has indicated that these antioxidants may play a role in reducing the risk of heart disease and certain types of cancer.
- Phenolic compounds: A notable feature of EVOO is its high content of phenolic compounds, such as oleocanthal and oleuropein. These phenolic compounds stand out for their anti-inflammatory and antioxidant properties. Investigation Highlights the role of EVOO phenolic compounds in promoting heart health and potentially extending lifespan by mitigating oxidative stress and inflammation.
This resurgence of olive oil reflects a broader movement toward embracing whole, unprocessed foods that promote long-term health and wellness. By choosing EVOO, you’re not only opting for a tasty addition to your meals, but you’re also supporting your body with its health-boosting properties.
Trend #1: Olive oil in coffee (Starbucks, we see you!)
The pros: Adding a healthy fat like olive oil to coffee can help improve hormonal health and blood sugar levels. This is because olive oil’s rich fat profile can help slow down absorption of added sugar from coffee creamers/syrups in your coffee into your bloodstream, potentially resulting in decreased cortisol spikes, a more stable mood, and fewer cravings throughout the day.
The cons: On the other hand, adding olive oil to your coffee can significantly increase the calorie content. The average coffee drink from popular chains can already be pretty calorie-dense. Adding a splash of olive oil could turn your morning beverage into a high-calorie drink, which will potentially add up over time. For example, 1 tablespoon of olive oil contains about 119 calories, which adds up to a total of 833 calories over 7 days — and this doesn’t include any additional milks, syrups, or flavors you might add (ugh!).
The conclusion: That said, if you like olive oil in your coffee and prefer it to milk and syrups, then I’m a fan, considering its minimal ingredients and healthy fat profile. However, most people prefer a little creaminess and sweetness in their coffee.
The best option here is to opt for a dairy milk (organic when possible) or plant-based (organic soy, Ripple milk, almond, etc.) and sweeten 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 pinch of cinnamon, vanilla, nutmeg, or pumpkin spice powder. Pro tip: Minimize coffee consumption on an empty stomach and pair it with a meal containing some protein and fat to promote happy hormones and blood sugar levels.
Trend #2: Olive oil ice cream
The pros: He Olive oil ice cream trend It seems like TikTok has taken ice cream by storm. Influencers are drizzling their beloved nightly vanilla ice cream with olive oil and a bit of flaky salt, saying 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 does combine two of my favorite things, so I don’t see why I wouldn’t be a fan, too.
The consWhile adding olive oil to ice cream can add some healthy fats, it also increases the calorie content of an already delicious treat.
The conclusion: Those looking for a healthier yet indulgent treat may find great satisfaction with the Ninja Creamy and can reserve the olive oil ice cream for a more indulgent treat every now and then. This device has the same buzz that the air fryer had back in the day, and “healthy” ice cream recipes all over TikTok You can find ice creams that increase the amount of protein and reduce the sugar, but that are also delicious to prepare at home.
Trend #3: Olive oil shots for radiant skin
The pros:Taking olive oil shots for skin health has gained popularity, especially in platforms like TikTok. Olive oil is rich in nutrients that can support skin health, including vitamins A and E and healthy monounsaturated fats. Some dermatologists and skin experts suggest that these nutrients may help skin hydrationOlive oil also contains squalane and vitamin E, both known for their moisturizing properties. Additionally, antioxidants in olive oil, such as vitamin E, can help protect the skin from oxidative stress, a factor in premature aging.
The cons: However, olive oil is not a universal solution for skin problems. Its high oleic acid content can be comedogenic for some people, meaning it can clog pores and cause acne breakouts. If you have acne-prone skin, it may be best to avoid it altogether. Additionally, olive oil can be heavy and greasy on the skin and is likely to cause acne breakouts. It is not absorbed welll. Unfortunately, there’s no evidence that using olive oil topically can help fight skin aging either. While it’s rich in nutrients, research explicitly supporting the use of olive oil as a topical skin care treatment is still limited. Considering its cost, you may find better value for money in other clinically proven skin care products.
The conclusion: Olive oil can be a beneficial addition to your diet as it supports internal health, which is often reflected in your skin. However, when it comes to topical application, it is important to weigh the pros and cons and consider investing in other skin care products with stronger clinical backing.
How to take advantage of the benefits of olive oil
As a dietitian, I want to take advantage of all the benefits of olive oil. Here’s how I like to incorporate it into my daily routine:
- As a salad dressing: Olive oil not only adds flavor but also helps absorb fat-soluble vitamins like A and K found in leafy greens and vegetables.
- For slow cooking: I use it in dishes that don’t require a lot of heat, preserving their nutrients and flavor. Think baking at less than 350 degrees and sautéing on low heat.
- Mixed with tahini or hummus as a sauce: This combination makes for a delicious dip and a nutritious snack that combines healthy fats, fiber, and some protein.
What I look for in olive oil and mistakes to avoid
To make the most of the health benefits of olive oil, here are some quick tips on how to choose and cook with it:
Smaller glass bottles: Opt for smaller glass bottles to minimize exposure to microplastics and oxidation, which can negatively affect the quality of the oil. Large containers, especially if not properly sealed, can lead to oxidation and cause the oil to turn rancid.
Tinted glass: Choose bottles made of 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 mixed with cheaper, less healthy oils, so it’s worth doing a little research on reputable brands.
Avoid cooking over high heat: Olive oil has a low smoke point, so it’s not suitable for high-heat frying or sautéing. For high-heat cooking, consider using alternatives like avocado oil, butter, or ghee, depending on your preference.
Alternatives to maintain radiant 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 can clog pores in acne-prone skin due to its oleic acid content.
For skin health, it is best to consume olive oil for its internal benefits while using specific topical skin care products.
If you’re looking for a supplement to maintain skin health, consider HUM’s Red Carpet formula. Made with blackcurrant oil and vitamin E, it provides ALA and GLA (present in olive oil in small amounts), essential fatty acids that promote hydration and healthy skin texture, giving you a radiant, red carpet-worthy 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 improving skin radiance (arguably from the inside and out), this versatile oil is a must-have in any wellness routine. Whether you drizzle it on salads, add it to sauces, or use it as a natural beauty treatment, olive oil is one ingredient we can’t get enough of right now.
