Mediterranean diet wins with Australians encouraged to have extra virgin olive oil

Myths and trends come and go, but experts say the natural health benefits of extra virgin olive oil stand the test of time. This is what dietitians recommend and why.

Say the word ‘oil’ and a greasy fry vat may spring to mind. But with the emphasis on preventive health in this pandemic, there’s been a spike in online inquiries about whether olive oil good for you, your skin and hair, plus how to make this centuries-old elixir for good health.

It’s been regarded for centuries as a potent potion for health, beauty and even virility: extra virgin olive oil (EVOO), which means the first press of the fruit’s juice.

“There’s no additives, there’s no rubbish in it, it is literally just the fresh juice of Australian olives,” says Jemma O’Hanlon, accredited practising dietitian at Hort Innovation.

“High quality research (demonstrates) impacts in terms of improved cholesterol, improved heart health, reduced blood pressure, improved weight management, glycaemic control and diabetes management and even supporting our cognitive function and improving our mood.”

Jemma O'Hanlon, accredited practising dietitian at Hort Innovation, says extra virgin olive oil is a superior oil. Picture: supplied.

Egyptian queen Cleopatra reputedly used EVOO in the service of her legendary beauty and she wasn’t just a pretty face: Ms O’Hanlon says several studies show key nutrients do contribute to topical benefits.

“One of the antioxidants in extra virgin olive oil is hydroxytyrosol. That can really help to prevent free radical damage to the skin and have anti-ageing effects. Vitamin E is also an antioxidant, and it has a role in protecting against ultraviolet light.

“These sorts of nutrients in extra virgin olive oil can help support our skin health. In Ancient Greek times, it was used as a natural moisturiser and I think there’s a lot of merit in its topical use as well as in culinary uses,” she says.

Many Australians already keep nature’s own boost juice in the pantry. Buying local is always best – and not just to support our embattled COVID economy. Love What You Eat accredited practising dietitian Zoe Nicholson says origin matters.

“I’m hoping I don’t need to encourage Australians to buy Australian olive oil, but there’s a good reason – it’s going to be extra virgin. We’ve got really stringent regulations for making it,” she says.

Olives pressed within two hours of harvesting retain maximum antioxidant, oleocanthal content. Certified Australian EVOO guarantees quality production standards that aren’t necessarily met with imported brands.

“There’s the belief that Australia kind of gets the dregs (from Europe). And if it’s sitting around in a warehouse in Italy or Spain for six months, then goes on a ship and gets to a warehouse here, it could be two years old and even unopened it may have lost goodness,” Ms Nicholson says.

Love What You Eat founder, accredited practising dietitian Zoe Nicholson. Picture: supplied.

Both experts stress the EVOO-rich Mediterranean diet is one of the healthiest – and tastiest – in the world. Few of us can physically hop a plane to Italy or Greece, but you can transport your body every single day. Ms Nicholson even sets an EVOO challenge for clients.

“Whether they have a cholesterol issue or diabetes, or they’re just … finetuning their eating, I use the Mediterranean diet as the framework,” she says.

“There’s a tool called the Mediterranean Diet Score Tool. One (challenge) that most people don’t get a point for is using four to five tablespoons of olive oil, about 50ml of olive oil a day.”

Nothing but the juice: extra virgin olive oil is simply the first press of the olive fruit, ideally within two hours of harvesting from the tree. Picture: iStock.

Olive oil intel

The oil aisle is, er, saturated with choice, so here’s the inside line from accredited practising dietitians Jemma O’Hanlon and Zoe Nicholson.

Do

Buy Australian EVOO – it’s natural and fresh is best.

Read bottles for harvest date, origin and EVOO credentials.

Cook with EVOO – it’s very versatile and antioxidants make it safe and healthy at high temperatures.

Swap in EVOO for oils without health benefits.

Don’t

Mistake ‘light’ EVOO as meaning fewer calories, it refers to flavour profile and colour.

Be afraid to make your own – online videos offer step-by-step demonstrations.

Assume European oil is superior – mass produced oil intended for export markets is often lower grade.

Deep fry with EVOO if you mind a little mess, but arancini balls and Spanish croquettes are both traditionally cooked in EVOO, so simply lay down some paper towel and go for it.