Fats & oils Nutritional value of selected oils
Olive oil (one tbsp)
Calories Total fat (g)
Saturated fatty acids (g)
Monounsaturated fatty acids (g)
Polyunsaturated fatty acids (g)
126 14
2.17 9.58 1.33
Coconut oil (one tbsp)
125 14
11.6 0.88 0.24 Source: US Department of Agriculture and US Department of Health and Human Services
The American Heart Association, for example, has previously noted that unsaturated fats, which include monosaturated and polyunsaturated fats, can reduce the risk of heart disease when people choose to eat them instead of saturated and trans fats. Moreover, an association has been drawn between saturated fats and higher levels of low- density lipoprotein (LDL) cholesterol in the blood. LDL cholesterol, nicknamed ‘bad’ cholesterol for perhaps obvious reasons, is a significant risk factor for cardiovascular disease.
The risk of ‘bad’ cholesterol This is a key issue, given the jury is still out as to whether coconut oil, as just one example, can be considered advantageous when it comes to a healthy diet in terms of promoting heart health; case in point being the very high levels of saturated fatty acids it contains.
When comparing organic with non-organic olive oil, is the only difference the growing methods of the olives or are there other nutritional benefits?
Proponents of coconut oil counter it behaves differently than other oils containing high levels of saturated fats and in fact possesses properties such as medium-chain triglycerides. They argue that these medium-chain fatty acids provide health benefits because the body digests
Rapeseed oil (one tbsp)
126 14
0.93 8.76 3.54
Vegetable oil (one tbsp)
126 14
1.92 5.64 5.64
and absorbs these quicker than long-chain fatty acids, making them a better energy source than long-chain triglycerides.
And yet against this backdrop, surprising research emerged in a 2022 report headed by Dr Bill Mullen, senior research fellow, cardiovascular and metabolic health at the University of Glasgow. The study found that unique amongst the sampled cooking oils – which included sunflower oil and rapeseed oil – only olive oil had a positive impact on heart health. In addition, Mullen’s study found that it doesn’t matter if it’s extra virgin or refined olive oil, as long as people consume 20ml in its raw form each day, all olive oils produce a beneficial effect in coronary artery disease (CAD). The study, undertaken over a six-week period, measured the levels of protein fragments in urine which when combined into groups are indicators or biomarkers of heart health – long before any symptoms of CAD can be detected. It was by measuring these biomarkers that data emerged showing only extra virgin and “normal” olive oil have a positive impact on heart health and concluded no other edible oils achieve this.
A surprising study
Furthermore, Mullen jointly supervised both the olive oil study and a follow-up one to test sunflower and rapeseed oils. Glasgow was specifically selected for the olive oil study as the city’s population has such a low intake of the oil that, according to the research team, it was like “painting on a blank canvas”. At the time, the city was known as the heart attack capital of the UK, if not Europe.
Noteworthy too was that the study was double blinded. This means that in effect the study’s volunteers did not know what oil they were consuming and nor did the analysts processing the samples and the data. As Mullen puts it: “After the initial study with olive oils, we tried to replicate it using sunflower and rapeseed oils. We once again recruited volunteers in Glasgow, as we assumed this would match as close as possible to the olive oil study. It was a surprise to us to find that neither oil provided any beneficial effect for heart health.” Heart benefits or not, there is a wider discussion regarding organic versus non-organic when it comes to olive oil. It’s a discussion that Walter Zanre, managing director, Filippo Berio UK, is largely dismissive of: “Comparing organic olive oil to non-organic olive oil, the only difference relates to the absence of pesticides or chemicals during the cultivation of the olives. The absolute nutritional values of olive oil are unchanged,” says Zanre. He adds that olive groves are in the main naturally organic growing environments without the need for much intervention. “Even non-organic extra virgin
64 Ingredients Insight /
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