All Olive Oils are Not Created Equal

By SeAnne Safaii-Waite, PhD, RDN, LD

One of the key ingredients to a long and healthy life is olive oil.  For years’ dietitians have been promoting the use of olive oil as a heart-healthy monounsaturated fat. Because of its rich source of tocopherols, carotenoids and polyphenols, which have anti-inflammatory properties olive oil has been shown to provide cardiovascular and anti-cancer effects.  Italy, Spain and Greece are the major producers of olive oil and it is the principal source of dietary fat in these countries.  But, not all olives or olive oils are created equally.

Consumers need to be careful.  Due to a high demand for olive oil many products have been adulterated by using inferior seed and nut oils, adding chemicals and misleading the consumer about the country the olives originated from. So, how can you be sure that you are getting high quality olive oil?

7 Tips for Choosing the Right Olive Oil

Tip #1:  Select Extra Virgin Oil
This title is given by the above certifiers to only the purest and best of olive oils. Extra virgin, guarantees that the oil is “cold pressed,” which means that it has been extracted mechanically from the olives.  Heat or chemical processing damages the fragile polyphenols. Extra virgin is the closest in flavor, antioxidants, vitamins, minerals and other heart-healthy components to the whole olive fruit itself.

Tip #2:  Look for the Certification Seal:
Look for a product that has been certified by one of these entities as trustworthy, authentic olive oil.

  • International Olive Council (IOC)
  • North American Olive Oil Association (NAOOA)
  • California Olive Oil Council (COOC)
  • Denominazione d’Origine Protetta (DOP)
  • Protected Designation of Origin (PDO)

Tip #3: Look For a Single country of origin.
An olive oil label may say that it is produced in a particular country when, in fact, it was only bottled there. For example, “Product of Italy” does not necessarily indicate that the olives are grown or pressed in Italy—only that it was bottled there. Look for the phrase “Produced and Bottled,” which means that the oil is actually produced and bottled in the place of origin listed on the label.

Tip #4:  Choose Your Olive Wisely
Choose olive oil with the very highest levels of polyphenols by selecting these olive varieties: Coratina and Moraiolo from Italy…Cornicabra and Picual from Spain…and Koroneiki from Greece.  

Tip #5: Use it or Lose it
While olive oil is a wonderful source of heart-healthy monounsaturated fats, it does not age well.  In a recent study published in the Journal of Food Science and conducted by the agricultural department at the University of Foggia in Puglia, Italy, discovered that antioxidant levels in olive oil decreased by 40% after six months of storage. So when you purchase olive oil look for brands that specify production dates on their containers. The expiration or “best-by” date should be no more than 18 months from the date of purchase. If the harvest date is given, it should be less than one year ago. Remember, the more recent the production, the higher the amount, and bioavailability, of healthy compounds.

Tip #6: Buy your oil in a dark bottle or in a can
Since olive oil’s antioxidants are fragile and damaged by exposure to light, heat, and air, it is best to buy olive oil in tin or dark colored containers, store it at cool temperatures.  Many people store it above the stove top or near the stove top and this is not ideal because it is usually the warmest spot in the kitchen.  As soon as you use olive oil seal it to prevent oxidation.

Tip #7: Price Point
High quality olive oils are not cheap because they are carefully cultivated and processed to preserve the well-known taste and health benefits of the olive.  Think of them as an 18 month investment for your heart.  A high quality, 17 ounce bottle can range from $35.00-$100.00 and can usually be found in high-end specialty food stores or on-line.

Lastly, if you can’t afford high end olive oil, try adding whole olives to your diet.  Make a tapenade by blending pitted olives, olive oil, garlic and your favorite seasonings together for a dip, sandwich spread or pasta dish.  You can also add olives to your favorite summer salads.

Fermented Foods: One of the Secrets to a Long Life

SeAnne Safaii-Waite, PhD, RDN, LD

Many of your patients are interested in what they can do to not only live longer but improve the quality of their lives. Fermented foods are in the nutrition spotlight these days and well they should be for their probiotic contribution to the diet. Our interviews with centenarians around the world reinforced the notion that fermented foods should be part of our daily diet. But how can you help your patients add these stinky fermented foods to their daily diets?

Due to the probiotic content of fermented foods, some recent studies suggest that they may help alieve gut discomfort from ailments such as diarrhea, irritable bowel syndrome and Crohn’s disease. Though more research is needed to find out which strains of probiotics work best for what conditions, current evidence still gives good reasons for us to consider getting a daily dose of probiotics from a fermented food source.

Some fermented foods that seem to be more accepted include yogurt, sauerkraut (homemade), and soy sauce. Many people already are eating these foods without the full knowledge of their health benefits. Here are some not so widely consumed fermented foods: kefir milk, kombucha tea, tempeh, kimchi, miso and fermented cheeses, like pecorino. Some of these foods may be an acquired taste, but they are relatively easy to incorporate into the diet. Even beer and wine fall into the fermented food category.

For extremely motivated patients suggest making their own fermented foods. For example, pickles and sauerkraut are some of the easiest foods to ferment. Here is a great website for fermenting both of these foods:

For a great resource on fermentation recipes and processes check out Wild Fermentation: The Flavor, Nutrition, and Craft of Live-Culture Foods by Sandor Ellix Katz and Sally Fallon.

Alzheimer’s Awareness and Brain Month

June is Alzheimer’s Awareness and Brain Month.  There are many brain healthy foods we should be including in our diets.  One of those foods is walnuts. Walnuts are loaded with healthy fats, including omega-3 fatty acids and extremely important as we grow older. A 2012 Journal of Alzheimer’s Disease report found that eating walnuts as part of a Mediterranean diet was associated with better memory and brain function. Eat a handful of walnuts everyday as part of your Alzheimers prevention diet.

Homemade Sugar Free Pudding

Homemade sugar-free pudding tastes just as delicious as its sugar-rich cousins. Make homemade sugar-free pudding with help from a professor at the University of Idaho in Coeur d’Alene and Boise, Idaho in this free video clip.