Extra virgin olive oil (EVOO) intake associated with a decreased risk of bone fractures in a 7-year follow-up (García-Gavilán et al., 2017). This new study involving 870 participants followed for several years indicates that regularly eating extra virgin olive oil reduced their risk of osteoporotic fractures by 51%.
TYPE of OLIVE OIL
The study used EVOO, NOT just regular “olive oil”. Regular olive oil is 80% refined, and its consumption was not associated with a lower risk of fractures in the same study. This difference might be explained by the fact that EVOO is much higher in polyphenols than standard olive oil, potentially translating into increased antioxidant capacity and positive epigenetic adaptations in the body.
ASSOCIATION vs CAUSATION
This study found an association between regular EVOO consumption and lower osteoporitic fracture. Of course, association does not imply causation, so it may be that the result is partly due to the fact that this population was pouring some EVOO on top of daily health-promoting fresh salads and vegetables. Therefore, pouring EVOO on top of fast-food burgers or similar would likely NOT reduce osteoporotic fractures in the manner that was found in this study.
HOW TO USE EVOO
You can add a little extra virgin olive oil to your salads or finished dishes, but avoid using the “extra virgin” version for high-heat cooking. This is because the combustible solids in EVOO can degrade into harmful oxidation products during high-heat cooking
COOKING OILS
For cooking, use coconut or macadamia oils, for instance. Butter will work too. Avoid using “vegetable” or “seed” oils, particularly long-life (i.e. hydrogenated or partially-hydrogenated) ones. Unfortunately, it is this type of unsuitable oil that is generally used in food outlets in the UK. If you know of a restaurant where this is not done, do let me know!
IN SHORT:
- Eat plain, whole foods, add a little extra virgin olive oil
- Avoid boxed/processed, pre-made food and especially fast food!
Emanuela
Holistic Therapist, Personal Trainer, Pilates Specialist
www.pilatesfitness.co.uk
References
Extra virgin olive oil consumption reduces the risk of osteoporotic fractures in the PREDIMED trial, Garcia-Gavilan JF et al, Clin Nutr 2017 Jan 13. pii: S0261-5614(17)30006-7. doi: 10.1016/j.clnu.2016.12.030. https://www.ncbi.nlm.nih.gov/pubmed/28143667