Olive Oil Counters Effects of High Fat and High Carbohydrate Diet

Research shows that the Mediterranean diet is linked to producing protective heart benefits due to the content of oleic acid and polyphenols found in the leaves of Olea Europaea L. or the olive plant. In a published report in the Journal of Nutrition May 2010, a component in olive oil, oleuropein may be linked to reducing cardiovascular, liver and metabolic damages attributed from a high-fat and high-carbohydrate diet.

One set of rats were fed a cornstarch diet or a high fat and high carb diet for 16 weeks and another set was fed with the same diet but supplemented with olive oil extract. The first set of rats showed signs of metabolic X syndrome, impaired glucose tolerance and hypertension. The second set of rats fed with the same diet but supplemented with olive oil extract showed improved and even normal cardiovascular, liver and metabolic processes-however, blood pressure was still relatively high.

The results show olive oil extract to have a positive role in reducing the disease process for cardiovascular, liver and metabolic systems by somehow reversing chronic inflammation and oxidation. Although, blood pressure did not change for both sets.

Adding olive oil into your meals is quite easy. Remember moderation is still the key. The daily requirement of fat is still about two tablespoon. But if fat is required in your recipes, try to use olive oil instead. You can use olive oil to substitute salad dressings and even baking recipes. It is not receommended that olive oil be used in frying due to it's low smoke point. However, sautéing is okay.

Recipe: Carrot Pecan Muffins

(Dry Ingredients)
2 cups organic pastry flour
1 tsp baking soda
1 TBS baking powder
1 tsp cinnamon
1/2 tsp allspice
¼ tsp nutmeg

(Wet Ingredients)
½ cup olive oil
2 large organic eggs
1 cup organic cane sugar
1 tsp pure vanilla extract
¼ cup honey
1 cup organic shredded carrots
½ cup rough chopped pecans

Mix dry ingredients and wet ingredients separately. Then add carrots and pecans. Preheat oven to 350 degrees Fahrenheit. Pour mix into muffin tins and bake for 20-25 minutes. Serves 24.