Olive Oil Diet Known to Reduce Risk of Type 2 Diabetes

Olive Oil Diet Known to Reduce Risk of Type 2 Diabetes

In most common health cases, doctors prescribe a low fat diet to prevent a variety of diseases such as heart disease and diabetes. While numerous studies have shown that high fat diets may increase the risk of certain diseases such as cancer and diabetes, it appears that it is the type of fat that counts rather than the amount of fat. Because of the these studies, we now know that a diet rich in monounsaturated fats such as the ones found in olive oil, nuts and seeds protects us from many of these chronic diseases.

 

A recent Spanish study published in the scientific journal Diabetes Care showed that a Mediterranean style diet rich in olive oil reduces the risk of type II diabetes by nearly 50% compared to a low fat diet. Type II diabetes is the most common and preventable form of diabetes.

 

People who are obese or overweight and have metabolic syndrome are at highest risk for developing this form of diabetes. The study is part of PREDIMED, a long-term nutritional intervention study aimed to assess the efficacy of the Mediterranean diet in the primary prevention of cardiovascular diseases, and is composed of a multidisciplinary team of 16 groups distributed in 7 autonomous communities in Spain.

 

The study included 418 participants (None of them having diabetes). Each participant was randomly assigned to either:

Olive Oil Diet Known to Reduce Risk of Type 2 Diabetes

  • A low fat diet
  • A Mediterranean diet with olive oil (up to 1 liter a week)
  • Or a Mediterranean diet with nuts (30 grams a day)

 

After 4 years 17.9 % of the individuals following the low fat diet developed diabetes, while only 10 % of the participants following the Mediterranean with olive oil diet developed the disease.

 

When the two MedDiet groups (olive oil and nut groups) were pooled and compared with the low fat group, incidence of diabetes was reduced by 52 %. It is critical to note that the reduction of diabetes risk was independent of changes in body weight or physical activity and that the Mediterranean diets that were followed were not calorie restricted.

 

Previous studies have shown that a Mediterranean style diet rich in olive oil may prevent the appearance of type II diabetes by:

 

  • Improving blood sugar levels
  • Insulin resistance
  • Blood lipid levels

 

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Infusing Olive Oil

infusing-olive-oils | Infused Olive Oils

It is possible to make amazing and mouthwatering Infused Olive Oil at home only using dried wild herbs. However, the intensity of the flavor varies with the season, whether the herbs are wild or domestic, how the local growing conditions have been, etc. It quite frankly takes a lot of trial and error. Creating Infused Olive Oil is more art than science and the people who are exceptional at it are grateful and humble enough  to share their valued trade secrets. The oil will pick up the flavor fairly quickly, in the first few weeks, and then slowly intensify. It is okay to leave the herbs in for a long time; eventually all the flavor leaves the herbs and the oil flavor stabilizes.

 

We typically suggest, when mixing herbs, think salad dressing. Look at some recipes for dressing and substitute the dried herbs for any fresh herbs called for in the recipe. A dipping blend is like an Italian dressing with much more oil than vinegar.

 

Flavored olive oils and dressings make great gifts but be careful; there are safe and unsafe ways to make Infused Olive Oil. The unsafe way is to put anything in the oil that contains any trace of water or moisture. That would include garlic, lemon peel, fresh peppers, fresh herbs and spices. The oil will not support bacterial growth but the water containing herbs will. Botulism bacteria can grow in this type of environment, even in a sealed bottle. There are a variety of things you can do to avoid this problem.

 

Mix All the Ingredients, Refrigerate Them and Use Them Within A Week:

infusing-olive-oils | Infused Olive Oils

This is the best and most popular way if you are using fresh ingredients such as fresh basil, fresh rosemary or garlic. Garlic is perfect for adding to pasta dishes, that you can then top with a little grated dry cheese. Fill a decorative 1-litre bottle with extra virgin Olive Oil. Add a clean head of garlic (whole if desired), and leave to marinade for a few days. You can also use lemon peel, fresh or dried peppers, ginger, rosemary sprigs, etc. Alternatively, you can use a recipe for Italian salad dressing but cut down on the vinegar or lemon juice.

 

Preserve the Added Ingredients:

 

Maybe you have seen garlic or herbs mixed with oil. The way it is done commercially is to first preserve the water-containing garlic, herb, etc. with a strong brine or vinegar solution, then put it in the oil.

 

The vinegar solutions used commercially are usually up to 4X’s stronger than the vinegars you find in the supermarket. You can find them at commercial food supply outlets. Many of the herb mixes have both salt and vinegar which both prevent bacterial growth. Commercial vinaigrettes and sauces also have chemical preservatives not usually available to the home cook.

 

Dry the Herbs to Remove all Water, Leaving the Essential Oils:

infusing-olive-oils | Infused Olive Oils

 

This can easily be done with a food dehydrator or simply by leaving it in the sun. After the spices and herbs are dry, you can add them to the Olive Oil. Whole sprigs of thyme, rosemary, dried peppers, etc. can decorate the inside of the bottle this way.

 

Press the Olives with the Spices:

 

Putting lemon, garlic, etc. in the olive press with the olives is the safest way to flavor oil. You must have your own olive press The oils from the added ingredients intertwine with the olive oil and the watery part of the spice’s is removed along with the olive water.

At this point, you could add essential spice oils to the olive oil to achieve the same effect.

 

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Olive Oil Known to Reduce Arthritis Inflammation

Olive Oil Known to Reduce Arthritis Inflammation

Did you know that oil, called oleocanthal, prevents the production of pro-inflammatory COX-1 and COX-2 enzymes – the same way ibuprofen works?

 

By inhibiting these enzymes, inflammation and the increase in pain sensitivity associated with them is can be dampened. Additionally, researchers have found the intensity of the “throaty bite” in oil is directly related to the amount of oleocanthal it contains. Virgin olive oils from quality olives, usually tend to have the highest oleocanthal levels.

 

A study published in the Journal of Nutritional Biochemistry in 2015 payed close attention specifically at the benefits of oleocanthal for rheumatoid arthritis. After thorough studies, researchers found that this compound had a drastic impact not only on chronic inflammation but also on other severe inflammatory processes as well.

 

Extra Virgin Olive Oil: More Than Inflammation

 

Extra-virgin olive oil has a variety of benefits beyond stemming inflammation. Several studies have shown benefits for heart health, bone Loss, and neurological diseases (affecting the brain, spine, muscles and connecting nerves)

 

  1. A study published in Molecules in 2014 discussed the effect of a component of the oil, called hydroxytyrosol, which had a protective effect on the neurological system.  

 

  1. In another study – this time an animal study – published in the peer-reviewed journal, PLOSOne in 2014, researchers showed that when virgin olive oil was combined with vitamin D, it protected against bone loss.

 

  1. And one other study, led by Dr. Francisco Perez-Jimenez of the University of Cordoba, Spain in 2005 showed that a compound found in the oil, called polyphenol, promoted heart health.

 

Getting The Full Benefits of Virgin Olive Oil

Olive Oil Known to Reduce Arthritis Inflammation

Researchers say that about 3 1/2 Tbsp. of the oil is equal to a 200-mg tablet of ibuprofen.  Ibuprofen is generally used to help control pain and inflammation. But serious side effects can occur if it’s used for more than 10 days. Did you know that virgin olive oil may actually help you  lessen how much you need to take?

 

Be aware that 3 1/2 Tbsp. of the oil has more than 400 calories. So, it’s a good idea to use in moderation so that excess calories don’t lead to weight gain.

 

We also recommend that you don’t heat olive oil to high temperatures (about 410 degrees), because this kills some of the beneficial properties of olive oil. At lower temperatures, you can sauté vegetables (300 degrees) or fry breaded items (340 degrees), and reap the benefits of switching out butter for olive oil.  You can also use it at room temperature in salad dressings, as a dip for bread, or for tossing pasta or veggies.

 

One final word of advise: Protect the oil’s healthful properties by keeping them in a cool, dark cupboard or pantry, (the fridge works too).

 

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What is Infused Olive Oil?

What is Infused Olive Oil | Infused Olive Oil | Olive Oils

Infused Olive Oil is a cooking oil that has been enhanced in flavor with natural seasonings. Infused Oils can add a instinct taste to dishes that are sautéed or fried. Flavoring oil can be great for bread dipping or slowly drizzled on a salad. Furthermore, did you know that olive oil is known to be one of the healthiest forms of cooking oil? It’s really the infusion of added flavors which makes it all the more popular.

 

3 Ways Infused Olive Oil Can Be Made

 

Using A Clear Bottle

What is Infused Olive Oil | Infused Olive Oil | Olive Oils

The simplest is to place the olive oil and the desired spices in a clear bottle. The bottle is sealed and left at room temperature for a few hours, or as long as a month or more. It is extremely important to be sure the bottle and cap are completely sterile, as the introduction of the flavorful ingredients can cause the oil to become rancid. After the infused oils have reached the desired flavor level, they should be refrigerated to ensure freshness.

 

Hot Infusion

What is Infused Olive Oil | Infused Olive Oil | Olive Oils

Another process for cooking infused olive oil is hot infusion. The olive oil is combined with herbs and spices in a saucepan; then carefully and  gently heated on a stove. To completely release the flavoring into the cooking oil, the mixture is brought to a temperature between 180 and 200 degrees Fahrenheit (82 to 93 degrees Celsius). Finally, the flavored cooking oil is then strained into a bottle, sealed and refrigerated.

Cold Infusion

What is Infused Olive Oil | Infused Olive Oil | Olive Oils

The cold method of making infused olive oil involves a food processor or blender. This kind of  method works especially well for dry spices and woody fibers. The olive oil and added ingredients are placed in the food processor and liquified until they are well blended. The mixture can also be strained, depending on the taste of the chef. The infused oils are then poured into bottles and immediately refrigerated to preserve optimum flavor.

 

What About The Herbs?

What is Infused Olive Oil | Infused Olive Oil | Olive Oils

There are a mixture of herbs, roots and spices that can be added to olive oil to make flavored cooking oil. Infused oils featuring fresh rosemary, thyme, taragon, basil, chives, or oregano are popular. Spicier flavors of oil can contain fresh or dried chilies, curry, cumin, or cardamom. Root additions can also include shallots, ginger or horseradish.

 

How Should I Season It?

 

The seasonings used in making infused oils are up to the individual cook themselves. Some people just like to add one or two cloves of fresh garlic for an all-purpose flavoring oil. Others will put together exotic creations featuring mint or citrus zest infused with specialty cooking oils. The best recipe for infused olive oil is the one that suits the taste and cooking needs of the chef.

 

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