Amazing Benefits from Half a Tablespoon of Olive Oil

https://www.peoplespharmacy.com/ ^ | May 09, 2025 | Joe Graedon

[bitt]

The evidence keeps accumulating that olive oil can help people lose weight and reduce the risk of heart disease and dementia. Getting enough?

We have been writing about the health benefits of olive oil for decades, although at one time doctors thought it was too high in saturated fat to be healthy. Data from long-running cohort studies continues to bolster our enthusiasm. They suggest that as little as half a tablespoon of olive oil might reduce mortality from heart disease, cancer, neurodegenerative diseases and respiratory illness. People who consume olive oil are also less likely to die from dementia. A new study published in the American Journal of Clinical Nutrition, May, 2025 suggests that a long-term increase in olive oil consumption was associated with weight loss.

Losing Weight While Consuming Olive Oil? For decades, the nutrition establishment discouraged consumption of fat of any kind. Cardiologists were especially opposed to fat on the grounds that it would clog our arteries. Margarine with hydrogenated vegetable oil was recommended instead.

As a result of the anti-fat crusade, there was a proliferation of low-fat and no-fat foods. There was low fat/no-fat yogurt, fat-free salad dressings, cookies and cakes. There were even low-fat chips. You could buy SnackWell’s Devil’s Food Cookie Cakes that were “FAT FREE.” There were Hostess Lights Low Fat Twinkies, Fat Free HALF AND HALF from Land O Lakes and fat free Pringles with 100% SATISFACTION, 0% GUILT.

A lot of health professionals discouraged the use of olive oil because it contains roughly 14% saturated fat. In retrospect, a lot of “experts” were wrong about low fat/no fat and olive oil.

[kaktuskid]

Also useful to coat your stomach before a spicy meal.

[Flaming Conservative]

They were especially wrong about real butter. Except for occasional margarine at the local greasy spoons, I haven’t eaten margarine in almost four decades. I have to admit to getting some when I eat things like packaged baked goods, though. Mostly “non trans fat”, if that helps.

[ProtectOurFreedom]

For the first half of the 20th century, it was Cod Liver Oil.

Both cod liver oil and extra virgin olive oil (EVOO) offer significant health benefits, but their nutritional profiles and therapeutic uses differ due to their distinct compositions. Cod liver oil is a fish-derived oil rich in omega-3 fatty acids and vitamins A and D, while EVOO is a plant-based oil high in monounsaturated fats, antioxidants, and anti-inflammatory compounds.

Cod Liver Oil: High in omega-3 fatty acids (EPA and DHA), vitamin A (retinol), and vitamin D (cholecalciferol). A typical 1 tbsp (13.6g) serving provides ~4,500 IU vitamin A, ~450 IU vitamin D, and ~1,200 mg omega-3s. Extracted from the livers of cod fish, often taken as a supplement (liquid or capsules). Calories: ~120 kcal per tbsp. Used primarily as a dietary supplement for targeted nutrient deficiencies or specific health conditions, not a cooking oil due to its strong flavor and heat sensitivity. EPA and DHA improve endothelial function, reduce platelet aggregation, and stabilize heart rhythms.

EVOO: Rich in monounsaturated fatty acids (MUFAs, ~73% oleic acid), polyphenols (e.g., oleuropein, hydroxytyrosol), vitamin E, and other antioxidants. A 1 tbsp (13.5g) serving provides ~0.1 mg vitamin E and negligible vitamins A or D. Cold-pressed from olives, retaining high levels of bioactive compounds compared to refined olive oils. Calories: ~120 kcal per tbsp. Oleic acid improves lipid profiles, while polyphenols (e.g., hydroxytyrosol) combat oxidative stress and improve arterial elasticity. A culinary staple for cooking, dressings, or drizzling, with health benefits from regular dietary inclusion.

[ProtectOurFreedom]

“Also useful to coat your stomach before a spicy meal.”

In college, it was well known that you would eat a stick of butter before drinking and not get drunk. The butter inhibited the absorption of alcohol.

[PGR88]

Make sure it’s the real stuff. the best cold-pressed olive oil burns the back of your throat, because its full of “oleocanthal” an anti-inflammatory, natural phenolic compound (decarbomethoxy- dialdehydic ligstroside aglycone)

[SkyDancer]

But yet in the Daily Mail, some doctor or other says it’ll kill you.

[erlayman]

I’m thinking about Atsas Extra Virgin Organic Olive Oil - Rich in Polyphenols - Cyprus Cold Pressed Evoo off Amazon. It may have been sitting on a warehouse shelf a few months at 85 degrees but that could happen as well from buying direct and am not willing to shell out a few hundred every couple months.

[Dr. Franklin]

“My goyle, Olive Oyl.”

[erlayman]

Thanks for the warning. Olive oil fraudsters of the globalized food industry is truly scandalous. Do you have a specific brand recommendation ?

[PGR88]

Do you have a specific brand recommendation ?

I do not. I've noticed the best cold-pressed pure olive oils are small brands.

its rather like the honey (or wine) business (except that olive oil production in the USA is very limited) - Olives are grown on small family farms, and often processed in small plants, with varying colors and flavors. its not a business that lends itself to mass scale.

For example, you can buy honey at Walmart, but to achieve that scale, it will most definitely be a blend of product from China or other countries, blended, mixed and processed to achieve uniformity. I'm not saying it's "bad" but it's certainly not as pure as it could be. So I buy honey from a local beekeeper I know.

Same with olive oil. I personally liked this brand, because I know the owner. He's got family in Tunisia (they are French) who actually own the farms. But he's sold out at the moment. I'm sure there are other good ones out there....

https://domainedelachaal.com

[Jane Long]

Papa Vince, from Italy, is the only Olive Oil to buy :-)

[jroehl]

My Greek wife is convinced that none of the olive oil in American grocery stores is actually 100% from olives. Green dyed canola oil. The only way to be sure is to actually go and watch it being pressed.

[samiam5]

I use baby oil
Babies are almost always low fat and low cholesterol.

[dfwgator]

“Get in my belly!”

[Veto!]

I buy very high quality California Olive Ranch oil. Comes in glass, not plastic bottles.

I saute chicken thighs and Alaskan salmon in it, and also put it on steamed potatoes, sprinkle it with pepper and parsley flakes.

Have poached eggs on avocado toast every other morning. Pour a little EVOO in the poaching cups to keep eggs from sticking to them. So I think I don’t need to worry about it.

[Veto!]

I use EVOO every day for a couple of things. Buy it in glass, not plastic bottles.

Weight is not my problem. Just gained a couple of pounds, now weigh 116.

[leopud]

For authentic Olive oils ....
Portuguese Olive Oil should have DOP (Denominousone de Oresian Prodigyda) label
Argentina: must have certification from San Juan or Mendosa
Morocco: must have AOC certification
Greece: must have PDO certification and regions CRETE or KALAMATA
Turkey: must have TSE certification and regions IDEN or CHANAKALAY
Tunisia: must have AOC certification and regions SEUSS or MONASTER
Egypt: must have COI -—— big problems w/counterfeiting !
USA: must have OOC USDA -—— big problems w/counterfeits !
Italy: should have DOP or IGP label -—— big problems w/counterfeits !
Spain: -—— huge problems w/counterfeits !
https://www.youtube.com/watch?v=rhVvkmz-oC4
Labels must have:
HARVEST Date (not just an expiration)
Origin
must be in a dark glass or a metal container (not plastic)
pressed without heating

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[DAC21]

“I put 3 tablespoons in my waffle mix but haven’t lost any weight ...”

You are doing it all wrong. Olive oil instead of Maple syrup.

[ProtectOurFreedom]

California Olive Ranch oils are rated very highly. Good choice.

[erlayman]

Appreciate the guidance. All I know is that it should be a minimum Polyphenol Count of 500-600 mg/kg and preferably Italian (although there are Cypriot and Spanish artisan producers with top counts as well (Atsas EVOO for one is grown on a small farm world famous for organic cultivation methods and advanced agroeconomic techniques). The way cheap brands are going to be refined and either mixed with non virgin or even other types of oils. As long as the name is reputable and they are willing to put out a harvest date I’m willing to try.