Olive oil has been a kitchen staple for centuries and is known for its rich flavor and numerous health benefits that promote overall health. Rich in polyphenols, antioxidants, and monounsaturated fats, olive oil has been called “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 trend in the wellness world lately? Find out why olive oil is trending and dig deeper into the benefits of olive oil that are driving its resurgence in popularity. Let’s.
Why did we suddenly become obsessed with olive oil?
So why is it becoming such a hot topic? Extra virgin olive oil (EVOO) is known for its excellent nutritional profile and health benefits. Unlike seed oils, EVOO is minimally processed and contains a wide range of nutrients.
Here’s why the benefits of olive oil are accepted around the world:
Fat Profile: EVOO is primarily composed of monounsaturated fats, particularly oleic acid, which may support heart health by lowering levels of LDL (bad) cholesterol and increasing HDL (good) cholesterol. is shown. These fats are less susceptible to oxidation, which reduces inflammation and supports overall cardiovascular health. Antioxidants: EVOO is rich in antioxidants such as vitamin E and polyphenols. These compounds help fight oxidative stress and neutralize free radicals that damage cells and cause chronic disease. Research shows that these antioxidants may play a role in reducing the risk of heart disease and certain cancers. Phenolic compounds: A distinctive feature of EVOO is its high content of phenolic compounds such as oleocanthal and oleuropein. These phenolic compounds have attracted attention for their anti-inflammatory and antioxidant properties. Research highlights the role of EVOO’s phenolic compounds, which may promote heart health and extend lifespan by reducing oxidative stress and inflammation.
This resurgence of olive oil reflects a broader movement to embrace unprocessed, whole foods that promote long-term health and well-being. When you choose EVOO, you’re not only adding a flavorful addition to your diet, you’re also supporting your body with its health-promoting properties.
Trend #1: Olive oil with coffee (See you soon, Starbucks!)
Pros: Adding healthy fats like olive oil to your coffee may support hormonal health and blood sugar levels. This is because the rich fats found in olive oil help slow the absorption of added sugars from coffee creamers and syrups in coffee into the bloodstream, resulting in decreased cortisol spikes and a mood-boosting effect. This is because it is more stable and may reduce your appetite throughout the day. .
Cons: On the contrary, adding olive oil to coffee can significantly increase the calorie content. The average coffee drink from a popular chain can already be quite high in calories. Adding a drop of olive oil can turn your morning beer into a high-calorie drink, adding calories over time. For example, 1 tablespoon of olives contains approximately 119 calories, for a total of 833 calories over 7 days. This does not include any additional milk/syrups/flavors you might add (wow!).
Bottom line: That said, if you like olive oil in your coffee and prefer it over milk or syrup, I’m a fan of olive oil, given its minimal ingredients and healthy fat profile. is. However, most people prefer a little creaminess and sweetness in their coffee.
The best choice here is to choose dairy (organic if possible) or plant-based milk (organic soy, ripple milk, almond, etc.) and consider a small amount of natural sweetener (honey, maple syrup, etc.) Please) to make it sweet. ) or use a non-nutritive sweetener, such as stevia or monk fruit, and optionally flavor with cinnamon, vanilla, nutmeg, or pumpkin spice powder. Pro tip: Minimize your coffee intake on an empty stomach and pair it with a meal that includes protein and fat to support your happy hormones and blood sugar levels.
Trend #2: Olive oil ice cream
Pros: The olive oil ice cream trend seems to be taking TikTok by storm. Influencers are drizzling their nightly favorite vanilla ice cream with olive oil and flaky salt, claiming it’s their new favorite ice cream topping they can’t live without. I haven’t tried it so I can’t confirm if it lives up to the hype, but it combines two of my favorite things so I don’t see why I wouldn’t be a fan.
Cons: Adding olive oil to ice cream may introduce healthy fats, but it also increases the calorie content of an already indulgent treat.
Bottom line: Those looking for a healthier yet indulgent treat will find great satisfaction in Ninja Creamy and can reserve an olive oil eye cream here and there for a more indulgent treat. This gadget has all the same hype that air fryers once had, with a “healthy” ice cream that’s high in protein and low in carbohydrates while still delivering delicious “ice cream” at home. recipes can be found on TikTok.
Trend #3: Olive oil shots for glowing skin
Pros: Consuming olive oil for skin health is gaining popularity, especially on platforms like TikTok. Olive oil is rich in nutrients that support skin health, including vitamins A and E and healthy monounsaturated fats. Some dermatologists and skin experts suggest that these nutrients may help hydrate the skin. Olive oil also contains squalane and vitamin E, both of which are known for their moisturizing properties. Additionally, antioxidants found in olive oil, such as vitamin E, may help protect your skin from oxidative stress, which is a contributing factor to premature aging.
Cons: However, olive oil is not a one-size-fits-all solution to skin problems. Due to its high content of oleic acid, it can be comedogenic in some people, which can clog pores and cause acne breakouts. If you have acne-prone skin, it may be best to avoid it completely. Additionally, olive oil can feel heavy and greasy on the skin and may not be absorbed well. Unfortunately, there is also no support that its topical use may aid in skin aging. Although olive oil is rich in nutrients, there is still limited research that clearly supports olive oil as a topical skin care treatment. When you consider cost, you may find that other clinically proven skin care products are a better value.
Bottom line: Olive oil is a beneficial addition to your diet and supports your internal health, which is often reflected in your skin. However, when it comes to topical applications, it’s important to weigh the pros and cons and consider investing in other skin care products with stronger clinical backing.
How to get the benefits of olive oil
As an RD, I want all the benefits of olive oil. Here’s how I incorporate it into my daily life.
As a salad topping: Olive oil not only adds flavor, but also helps absorb fat-soluble vitamins, such as A and K, found in leafy greens and greens. For low heat cooking: Use for dishes that preserve nutrients and flavor and do not require high heat. Consider baking at 350 degrees or below and sautéing over low heat. Mix with tahini or hummus as a dip: This combination makes a delicious dip and nutritious snack that combines healthy fats, fiber, and protein.
What I look for in olive oil and mistakes to avoid
To maximize the health benefits of olive oil, here are some simple tips on how to choose and prepare it.
Small glass bottle: Choose a small glass bottle to minimize exposure to microplastics and oxidation that can negatively affect the quality of your oil. Large containers can cause oxidation and spoil the oil, especially if not properly sealed.
Colored Glass: Choose a bottle made from colored glass to protect the oil from light that can reduce its quality and nutritional value over time.
Organic and trusted brands: Look for organic options to ensure purity and buy from trusted brands. Some oils can be cheap and contain unhealthy 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 deep-frying or high-temperature sautéing. For high-temperature cooking, consider using alternatives such as avocado oil, butter, or ghee, depending on your preference.
Alternatives to support glowing skin
Although olive oil’s internal benefits are well established, its effectiveness as a topical treatment is less clear. Although olive oil contains moisturizing properties, its oleic acid content can clog pores on acne-prone skin.
For skin health, we recommend consuming olive oil for internal benefits while using targeted topical skin care products.
If you’re looking for supplements to support skin health, consider HUM’s Red Carpet Formula. Made from blackcurrant oil and vitamin E, it provides ALA and GLA (found in small amounts in olive oil), essential fatty acids that promote healthy skin texture and hydration, for glowing red carpet prep. gives a finished look.
Final thoughts on the benefits of olive oil
Olive oil isn’t just a trend, it’s a timeless ingredient with a wealth of benefits. From supporting heart health to improving skin radiance (potentially from the inside out), this versatile oil is an essential part of any health routine. Whether drizzled on salads, added to dips, or used as a natural beauty treatment, olive oil is an ingredient we can’t get enough of right now.
