Benefits of Olive Oil for Diabetes
Olive Oil is the core of the highly suggested Mediterranean diet. Being that the Mediterranean diet is highly advised to be used, everyone should go instantly to their neighborhood grocery store and use Olive Oil for cooking. Quite effortless right?
Nutritional Facts About Olive Oil
Did you know that 1 tablespoon of Olive Oil contains 14 grams of total fat, 2 grams of saturated fats, no fiber, no sugar, no cholesterol and no fiber. In addition, it is a great source of Vitamins E and K and no protein — which means that all the calories come from fats.
What makes olive oil so exceptional to use is the types of fat it contains. Furthermore, it contains 1318 mg of omega-6 fats and 103mg of omega-3 fats. Moreover, it contains over 10 grams of either mono- or poly-unsaturated fats—the healthier types of fats. Olive oil is also known to contain 30 g of phytosterols, a type of plant substance that is chemically comparable to cholesterol but assist in maintainking heart health because it takes in the absorption of cholesterol from food and lowers the amount of LDL cholesterol, the “bad” cholesterol that is associated with heart disease.
In addition, Olive Oil is rich in antioxidants such as oleocanthal and oleeuropein—those plant substances that can help reduce the oxidative damage caused to our bodies by high levels of blood sugar.
What Is The Best Form of Olive Oil?
It does get upsetting, but the fact is that there are lots of people out there making and selling olive oil with less than 100% olive oil! Olive oil has become so popular, there are many forms of olive oil that are not pure olive oil.
So the first thing to do is to buy reputable, well- known brands of olive oil and only buy 100%extra virginolive oil—extra virgin olive oil is pressed—it is not subjected to any heat or any chemicals, it is simply pressed. Consumer Reports tested 23 different olive oils a few years ago—only 9 passed.
How Can Olive Oil Help With Diabetes?
Well, it can help in a variety of way. For example:
- Olive oil is high in antioxidants. Antioxidants can help lower the damage that is due to the oxidative stress caused by high levels of sugar in the blood—and as a result, can help reduce the risk of the complications of diabetes, including diabetic neuropathy, retinal neuropathy, high blood pressure and heart disease.
- Olive oil is an anti-inflammatory food. Since inflammation is at the core of most if not all chronic diseases, utilizing Olive Oil can lower this inflammation and the damage that long-term inflammation can inflict on cells. Long-term inflammation is thought to play an essential role in diabetes and the complications of diabetes. The main substance in Olive Oil that acts as an anti-inflammatory agent is oleocanthal, which acts on the COX enzyme system in a way comparable to non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen.
- Olive oil reduces the risk of vascular and heart disease by:
- Reducing inflammation
- Protecting LDL-cholesterol (often called “bad” cholesterol) from oxidative damage (which makes LDL-cholesterol “bad”)
- Reduces the risk of blood clots
- Lowers blood pressure
- Strengthens the lining of the blood vessels
- Potentially protecting against Alzheimer’s disease—often called Type III diabetes
Ultimately, extra virgin olive oil is highly suggested – you can use it on salads, drizzle it on breads and use it in cooking, though using lower heats may provide the best benefits because there is less chance of heat damage to the fats in olive oil.
You can check out the testing sites or look for these labels indicating that the companies voluntarily have their olive oil tested for purity.
- Alexis Barros