is-drinking-olive-oil-good-for-you?-a-nutritionist-weighs-in
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Is drinking olive oil good for you? A nutritionist weighs in

Bydi Monica Coviello

Olea europaea. (Photo by: Paroli Galperti/REDA&CO/Universal Images Group via Getty Images) REDA&CO/Getty Images After turmeric water, lemon water and apple cider vinegar, the new trend among the health-conscious seems to be drinking extra virgin olive oil in the morning on an empty stomach. A special elixir which, as videos and testimonials on social media assure, is capable of providing numerous heath benefits and can even help with weight loss. But do you really need to drink it to reap the rewards? La Cucina Italiana asked the biologist and nutritionist Concetta Montagnese, a researcher at the Institute of Food Sciences of the CNR. The benefits of extra virgin olive oil Concetta confirms that extra virgin olive oil (EVOO) is indeed a very precious and indispensable food with many beneficial effects. “Olive oil is a powerful anti-inflammatory ingredient, which helps fight cardiovascular diseases and diabetes. Rich in important monounsaturated fatty acids, including oleic acid, and polyphenols, particularly oleocanthal, it also contains a lot of vitamin E, which is beneficial for the immune system and the skin. Thanks to its antioxidant compounds, it helps cells stay younger,” the nutritionist explains. “Some studies have also associated high consumption of extra virgin olive oil with cancer prevention.” Extra virgin or regular: Which olive oil is better? For the most benefits, make sure to get extra virgin olive oil (EVOO). Extra virgin olive oil boasts a higher concentration of all the great vitamins and antioxidants. Is a spoonful of olive oil a day good for you? To benefit from its full effect, a consumption of more than 20 grams per day of olive oil is recommended, which is equivalent to more than two tablespoons. The effects seem to be stronger with increasing consumption. However, we know that extra virgin olive oil is a very calorific food (100 grams contain about 900 calories). “The Italian guidelines suggest consuming between 20 and 40 grams per day, from two to four tablespoons,” says Concetta, “because when we talk about a balanced diet, we must not only refer to the number of calories but also to the nutritional values and the composition of the food. Extra virgin olive oil contains 99% fat, but predominantly good fats, which help keep the body healthy and are also essential for the proper functioning of the metabolism. This precious food is therefore also indicated in cases of obesity and metabolic syndrome. If anything, its deficiency is harmful: EVOO is one of the cornerstones of the Mediterranean diet and cannot be replaced with any other type of food or condiment.” Should you drink olive oil on an empty stomach for the most benefits? Contrary to what social media may say, it is not necessary to drink extra virgin olive oil in the morning on an empty stomach. “To date, no study has shown that drinking oil in the morning is more effective than using it as a condiment in main meals. Its consumption throughout the day is certainly beneficial and keeps the body healthy, but more than taking it alone, combining it with certain foods can help improve the absorption of important bioactive compounds (for example, the antioxidants in tomatoes), with beneficial effects. It is somewhat fashionable to seek a magic potion for health, and thus prepare elixirs to consume in the morning or on an empty stomach, but it is enough to consolidate the healthy habits of the Mediterranean diet – and use the oil as a condiment, preferably raw, and in sautéing – to reap all the possible benefits.” Alziari Extra Virgin Olive Oil, 500ml Frantoio Muraglia Intense Fruity Extra Virgin Olive Oil in Sardine Terracotta Bottle MEET THE EXPERT Concetta Montagnese is a researcher at the Institute of Food Sciences of the CNR and a biologist and nutritionist in Italy. This story originally featured on La Cucina Italiana

what-makes-a-diet-actually-healthy?
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What makes a diet actually healthy?

Bymichael

Share on Pinterest What five things do you need to take into account to make sure you have a healthy diet? We investigate. Image credit: Iryna Shepetko/Stocksy. Recently, the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations (UN) published a joint statement outlining some key points about what makes a diet healthy. The statement emphasizes the importance of whole foods, especially fruit and vegetables, unsaturated fatty acids, and obtaining an adequate amount of calories from carbohydrates. It also stresses that red meat has been associated with a wide array of diseases and chronic conditions, suggesting that people avoid red meat products. Finally, the report reminds everyone how and why ultra-processed foods, such as fast foods, are harmful to health and best if avoided. Our diets are one of the topmost factors when it comes to health risks. There is strong evidence that a healthy diet can help lower a person’s risk of cardiovascular diseases and dementia. Modeling studies suggest eating healthily could even help prolong a person’s life span. But what elements do all of these diets have in common, and what makes a diet, any diet, healthy? A joint statement recently published by the World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations (UN) has sought to outline the “dos” and “don’ts” of healthy dietary habits. It offers an overview of what nutrients are essential, what the best sources for those nutrients are, how many calories each of these nutrients should account for, and which foods a person would do best to avoid. Additionally, two registered dietitian nutritionists (RDNs), not affiliated with the WHO or the FAO, have spoken to Medical News Today to explain the building blocks behind a truly healthy diet. The recent WHO and FAO statement notes that carbohydrates are an essential part of a person’s diet, explaining that they “provide the primary energy source for the body.” According to the report, carbs should make up 45% of total daily calories at a minimum, and no more than 75% of daily calories. The best sources of carbs are: whole grains, such as whole wheat, oats, and rye vegetables fruit pulses, such as peas, beans, and lentils. And an adult’s daily intake of fruit and vegetables should be at least 400 grams. “Carbohydrates are an essential macronutrient, serving as the brain’s primary source of fuel. Adults need at least 130 grams of carbohydrates daily to support proper brain function. The best sources of carbohydrates are complex carbs, which are found in foods like whole grains, legumes, vegetables, low-fat dairy, and nuts and seeds.” “These foods provide not only energy but also important nutrients like potassium, magnesium, and chromium, which support heart health and help regulate blood sugar levels,” she further explained. Fiber — also a type of carb — is important, too, and the joint statement advises that an adult should consume at least 25 grams of “naturally occurring dietary fiber” per day. Speaking to MNT, Molly Rapozo, MS, RDN, CD, a registered dietitian nutritionist and senior nutrition and health educator at the Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA, explained that “fiber is a part of plants that isn’t fully digested; instead it moves through our bodies picking up stray fats and sugars, feeding the healthy bacteria in our gut, and removing toxins with regular bowel movements.” According to her, “a diet adequate in fiber [content] can help reduce the risk of heart disease and type 2 diabetes.” Some good sources of dietary fiber are vegetables, fruit, whole grains, legumes, nuts, and seeds. While many people may think of fats as unhealthy, the statement notes that “fat is an essential nutrient for proper functioning of cells in the body, and two fatty acids — linoleic acid and [alpha]-linolenic acid — can only be obtained from the diet.” Linoleic acid is an omega-6 fatty acid, while alpha-linolenic acid is an omega-3 fatty acid. Walnuts, sunflower seeds, and almonds are all good sources of omega-6, and fatty fish like tuna and salmon are a source of omega-3. However, alpha-linolenic acid is derived from plant foods instead, especially rapeseed and walnuts. According to the joint statement, in adults, 15–30% of daily calories should come from fats, primarily unsaturated fatty acids, such as those named above. Routhenstein explained for MNT that “fats are necessary for hormone production, brain function, and to absorb fat-soluble vitamins and certain classes of antioxidants.” “Choosing heart-healthy unsaturated fats like [those obtained from] avocados, nuts, and seeds protect[s] our heart health and help[s] to support healthy blood pressure and cholesterol levels,” she further advised. “Proteins provide the building blocks for much of the structural elements of the body, such as muscle, as well as functional molecules such as hormones and enzymes,” the joint statement notes. It advises that 10–15% of daily calories should come from proteins, and that these can be obtained from a mix of animal and plant sources. However, it also notes that plant protein sources may be more beneficial for the cardiovascular and metabolic health of adults. Rapozo explained that: “Proteins are the building blocks for muscles, enzymes, and important hormones in our bodies. Older adults have additional protein needs to maintain muscle mass and strength, as well as bone health, immunity, and more. Protein needs vary; however, research shows it should be over

mediterranean-diet-may-lower-risk-of-co-occurring-heart-conditions
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Mediterranean diet may lower risk of co-occurring heart conditions

ByJessica Freeborn

Share on Pinterest The Mediterranean diet may lower the risk of developing several cardiometabolic conditions at the same time. Image credit: Gabi Bucataru/Stocksy. The Mediterranean diet has many known health benefits, and experts are still learning about the benefits of this dietary pattern. One study found that following the Mediterranean diet may help decrease the risk of transition from one to multiple cardiometabolic diseases like heart attack and stroke, particularly over shorter timeframes. People can take multiple action steps to help decrease their risk for cardiometabolic multimorbidity. The Mediterranean diet focuses on plant-based foods, uses olive oil, and includes lots of fruits, vegetables, and whole grains. There has been much interest in the health benefits of this diet, particularly when it comes to cardiovascular health . Researchers found that following the Mediterranean diet may decrease the chances of someone going from developing a first cardiometabolic disease to cardiometabolic multimorbidity — multiple co-occurring conditions related to cardiovascular and metabolic health — during 10 and 15-year follow-up periods. As noted in this study, cardiometabolic diseases include conditions like stroke, heart attack, and type 2 diabetes. Having two or more of these conditions is called cardiometabolic multimorbidity. This research wanted to find if following the Mediterranean diet could decrease the risk for first cardiometabolic disease and cardiometabolic multimorbidity. The research included 21,900 participants who did not have heart attack, stroke, or type 2 diabetes at baseline. Researchers measured participants’ adherence to the Mediterranean diet using two scores: pyramid-based Mediterranean diet score and median-based Mediterranean diet score. The median follow-up time was 21.4 years, and researchers looked at the incidences of heart attack, stroke, type 2 diabetes, and death. They accounted for covariates like age, education, family history of heart attack or stroke, particular medication use, and physical activity levels. Throughout the study, 5,028 participants experienced one cardiometabolic disease, and 734 participants experienced cardiometabolic multimorbidity. Overall, following the Mediterranean diet had a demonstrated benefit. Looking at both types of Mediterranean dietary scores, researchers found that following this dietary pattern was associated with a decreased risk for cardiometabolic multimorbidity for the 21.4-year follow-up. Researchers next focused on how the Mediterranean diet affected transitioning from first cardiometabolic disease to cardiometabolic multimorbidity. At the 10 and 15-year marks, the Mediterranean diet was associated with a decreased risk of this transition. Further analysis suggested that this observed risk reduction may be particularly related to first experiencing a heart attack or developing type 2 diabetes. However, over the follow-up of more than 20 years, researchers did not find a statistically significant risk reduction for this transition associated with the Mediterranean diet. The researchers also conducted some additional analyses to look at how social class may have played into risk association. Non-manual workers appeared to reap the most benefit from following the Mediterranean diet over the median follow-up of just over 20 years. This group saw a decreased risk for first cardiometabolic disease and a decreased risk for this first instance transitioning to cardiometabolic multimorbidity. In contrast, manual workers did not appear to have this decrease in transition risk. Rigved Tadwalkar, MD, a board-certified consultative cardiologist and medical director of the Cardiac Rehabilitation Center at Providence Saint John’s Health Center in Santa Monica, CA, who was not involved in this research, shared his thoughts on the study’s findings with Medical News Today. According to Tadwalkar, “the study provides strong evidence that adherence to the Mediterranean diet can significantly lower the risk of transitioning from a first cardiometabolic event, like a heart attack or stroke, to additional cardiometabolic conditions, like type 2 diabetes mellitus.” Moreover, he noted: “The finding that this association is more apparent in shorter follow-up periods [of] 10–15 years suggests that the protective effects of diet are most impactful in earlier stages of disease development. It also highlights how socioeconomic factors, including social class, may modify dietary impacts on health. Specifically, [it highlights] that diet quality and access to Mediterranean foods may be less accessible to some populations.” It is also critical to understand the limitations of this research. For example, the data primarily focused on people of European heritage, which limits generalizability. The participants were also adults aged 40 and older, so looking at younger demographics may be helpful in future research. Researchers did not identify participants who had baseline chronic coronary syndromes, which could have ultimately led to an overestimation of the Mediterranean diet’s effects. They also did not differentiate between stroke subtypes. The researchers only measured participants’ adherence to the Mediterranean at baseline, which could have further affected the results. Moreover, participants also self-reported their dietary choices and adherence, which might not have matched their actual diets. Other information related to lifestyle was also self-reported. Additionally, the scoring methods to measure Mediterranean dietary adherence were not without error risk. The researchers also acknowledged a few possible reasons why adherence to the Mediterranean diet appeared to have the most effect on the transition from first cardiometabolic disease to cardiometabolic multimorbidity at the 10 and 15-year follow-up periods. For one, baseline dietary scores could decrease in accurately reporting diet quality over time. Thus, more research may be needed to look at the long-term effects of the Mediterranean diet on this health area. They also noted a few reasons for the differences between manual and non-manual workers. For example, their research did not look at the specific types of food items, and participants with lower socioeconomic status could