Cretan – Mediterranean Diet
The term “Mediterranean Diet,” as used today, was essentially introduced by nutrition scientists to describe the diet of Crete and other Mediterranean regions that shared common characteristics. Since olive oil was the primary source of fat in the Cretan diet, the term “Mediterranean Diet” essentially describes the dietary pattern prevailing in the Mediterranean regions where olive trees were traditionally cultivated.
The Role of Olive Oil in the Cretan Diet and Longevity
International studies initiated in the 1950s and 1960s, such as the “Seven Countries Study,” revealed that the population of Crete exhibited better health status and lower mortality rates from heart disease and cancer compared to other populations studied. In the “Seven Countries Study,” olive oil consumption in Crete was shown to be significantly higher compared to other Mediterranean regions and countries, both within and outside the European area. Olive oil is the only oil extracted through mechanical processes as opposed to seed oils produced through chemical processes. This allows olive oil to retain its antioxidant compounds, believed today to prevent oxidative damage leading to atherosclerosis, various forms of cancer, degenerative diseases, and dementia. The biological value of olive oil lies in its high nutritional content (providing 9.3 kcal/g) and its bioavailability.
Olive oil is characterized by:
- High content of monounsaturated fatty acids.
- Ideal ratio of saturated to monounsaturated fatty acids.
- High content of linoleic acid, which fulfills a significant portion of the body’s essential fatty acid requirements.
- Favorable relationship between Vitamin E and polyunsaturated fatty acids (linoleic acid).
- Presence of natural antioxidants in excellent concentration (phenolic compounds, tocopherols, beta-carotene, etc.).
- High content of squalene, a hydrocarbon.
- Abundance of plant sterols, primarily beta-sitosterol.
Polyphenols and Their Importance for Health
What are polyphenols?
Polyphenol is a general term for a large family of plant compounds found in nature that includes multiple phenol units acting as antioxidants. The most important are tyrosols, including oleuropein, hydroxytyrosol, and oleocanthal. Polyphenols are abundant in high-quality extra virgin olive oil and have been associated with various health benefits.
Polyphenols reduce the risk of heart disease
Polyphenols have been linked in numerous studies to various health benefits, with the most significant being the reduction of the risk of heart disease, primarily due to their antioxidant properties. Antioxidants help reduce chronic inflammation, a primary risk factor for heart disease. The consumption of polyphenols lowers the risk of blood clot formation by preventing excessive platelet aggregation.
Polyphenols lower the risk of diabetes
In addition to heart health benefits, polyphenols have also been shown to lower blood sugar levels, reducing the risk of type 2 diabetes. One reason may be that polyphenols assist and stimulate insulin secretion, aiding the movement of sugar from the bloodstream and its deposition into cells, thus maintaining stable blood sugar levels.
Polyphenols may assist cancer patients and dementia
Although researchers acknowledge that more studies are needed on this topic, polyphenols have also been associated with a reduced risk of prostate and breast cancer. Some studies suggest that polyphenols inhibit the development of these types of cancer cells. The researchers behind this study also found that oleocanthal regulates abnormalities in a receptor responsible for Alzheimer’s development. In Alzheimer’s patients, this receptor is overstimulated and promotes inflammation. Therefore, researchers theorize that oleocanthal might regulate the receptor, reducing inflammation.
Polyphenols restore gut bacteria
Alongside preventing certain chronic diseases, scientific studies have also shown that high-quality extra virgin olive oil rich in polyphenols promotes the growth of beneficial gut bacteria, aiding in digestion. A study indicated that followers of the Mediterranean diet, which includes polyphenols, have more diverse gut bacteria associated with better weight management.
Polyphenols also enhance the flavor of extra virgin olive oil.
In addition to the numerous health benefits, polyphenols contribute to the flavor profile of extra virgin olive oil. The presence of polyphenols contributes to its bitter and spicy taste. Depending on the type of olive and the time of harvest, these characteristics can affect the taste of the olive oil.
