Olive oil: How to unlock health benefits | Prof. Tim Spector & Elizabeth Berger

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Olive oil could transform your health. It regulates blood sugar, helps with weight management and prevents long-term disease. That is if it's the right kind of olive oil.

Distributor of the world’s finest olive oils, Elizabeth Berger, and Professor Tim Spector discuss its health benefits, debunk myths, and explain how storage and cooking methods affect its nutritional value.

In today's episode, we learn how to get the most from olive oil, why choosing the right olive oil is crucial and the significant antioxidant and anti-inflammatory benefits of this kitchen staple.

Elizabeth Berger is the founder of Frantoi, which works with growers and millers across Italy to harvest exceptional extra virgin olive oils. Tim Spector is a true olive oil evangelist, as well as one of the world’s top 100 most-cited scientists and ZOE's scientific co-founder.

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Timecodes:
00:00 Introduction
01:33 Quickfire questions
04:03 How is olive oil made?
05:19 The 4 grades of olive oil
12:40 Olive oil in Mediterranean diets
14:40 The science behind healthy olive oil
18:11 Why we need healthy fats
22:42 What are polyphenols?
24:43 Extra virgin vs regular olive oil
27:03 Is there food industry misinformation about olive oil?
27:30 The power of seasonal eating
28:30 The best time to buy olive oil
29:36 The biggest myths about olive oil
34:25 How to properly store olive oil
36:06 How long do the health benefits last?
42:21 Is it safe to cook with extra virgin olive oil?
46:06 Tasting session of 3 extra virgin oils
58:36 How to identify high-quality olive oil
01:00:00 Tips to get more olive oil in your diet

Books by our ZOE Scientists:
Food For Life by Prof. Tim Spector https://amzn.to/4amZinu
Every Body Should Know This by Dr Federica Amati https://amzn.to/4blJsLg
Fibre Fuelled by Dr Will Bulsiewicz https://amzn.to/4bzmUXP

Mentioned in today's episode
Is Extra Virgin Olive Oil the Critical Ingredient Driving the Health Benefits of a Mediterranean Diet?, published in Nutrients https://doi.org/10.3390/nu15132916

Is There More to Olive Oil than Healthy Lipids? published in https://doi.org/10.3390/nu15163625

Protective effects of oleic acid and polyphenols in extra virgin olive oil on cardiovascular diseases, published in Food Science and Human Wellness https://doi.org/10.26599/FSHW.2022.92...

Only virgin type of olive oil consumption reduces the risk of mortality, published in European Journal of Clinical Nutrition https://doi.org/10.1038/s41430-022-01...

Extra-virgin olive oil and the gut-brain axis: influence on gut microbiota, mucosal immunity, and cardiometabolic and cognitive health, published in Nutrition Reviews https://doi.org/10.1093/nutrit/nuaa148

What do polyphenols do, and where can I find them? published by ZOE https://shorturl.at/iRDml

What is fat, and how much do you need? published by ZOE https://zoe.com/learn/how-many-grams-...

Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating, Acta Scientific Nutritional Health https://actascientific.com/ASNH/pdf/A...

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Episode transcripts are available: https://zoe.com/learn/category/podcasts