Post on 13-Mar-2023
© Rosemary Stanton 2013
the balanced diet
nutrition& health
environmental sustainability
taste‘food literacy’
definitionextra virgin olive oil defined by chemical tests organoleptic tests
© Rosemary Stanton 2013
marriage of science and gastronomy
Mediterranean diets emphasise
– fresh foods– vegetables, legumes, herbs– olive oil– fruit– grains, mostly bread– nuts– fermented dairy (cheese & yoghurt)– seafood– red wine (with meals)
© Rosemary Stanton 2013
Mediterranean diets
low in- red meat- milk- butter, margarine- processed foods- fast foods
© Rosemary Stanton 2013
Western dietsemphasise
- foods & drinks high in added fat, sugar, salt- highly processed grains - meat dominates dinner- vegetables – accompaniment (often chips)- fruit juice preferred to fruit- dairy (milk, cheese, yoghurt, ice cream)- alcohol (with or without food)
© Rosemary Stanton 2013
modern Western dietpromotes
- obesity- type 2 diabetes- cardiovascular disease- some cancers (colon, breast, prostate)
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Western dietsproblems
- if nutrient intake is inadequate, fortify food or promote supplements
- convenience over-rides all other factors
- little interaction between science and gastronomy
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Mediterranean diets
Seven countries study– epidemiological study (1950s and 60s)
showing low cardiovascular disease in people in Mediterranean countries (CHD 1/6 the level in Finland)
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Mediterranean diets
observational studies– many studies show value in Mediterranean
diets for CVD, depression, longevity (even among those who are overweight)
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Mediterranean diet research
early work nutrient-centered- type of fat- quantity of fat
NB the type of olive oil was usually ignored
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Mediterranean dietsLyon heart trial - 2° prevention trial
– participants had had a heart attack
– Mediterranean diet gave dramatic reduction (73%) in a 2nd heart attack & 50% reduction in deaths compared with American Heart Association diet
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Mediterranean dietsPredimed* trial - 1° prevention trial 7747 participants (age 55 or 60 to 80) primary prevention of CVD (stroke, heart
attack, death) participants at high risk of CVD Med. diet + EVO, Med. diet + nuts, or control
‘low fat’ diet median time 4.8 years
*Prevención con Dieta MediterráneaEstruch R, Ros E, Salas-Salvado J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med 2013;368:1279-1290
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Mediterranean dietsPredimed trial olive oil group, 50 mL oil/day (98% EVO) nut group, 30g nuts (walnuts, hazelnuts,
almonds)/day control group, didn’t follow low-fat diet, but
consumed less EVO & fewer nuts all groups ate vegetables, fruit, fish, less red
meat
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Mediterranean diets
Predimed trial - results– reduction in blood pressure (both groups)
– reduction in stroke (both groups)
– reduction in depression in nut group, but only in those with diabetes
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Mediterranean diets
fresh foodsand
style of eatingand
nutrients (olive oil ?)
© Rosemary Stanton 2013
olive oil & blood cholesterolchoose any oil
- polyunsaturated or monounsaturated- value unaffected by degree of refining- nothing special about olive oil
(EVO or refined)
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olive oil & oxidationchoose extra virgin olive oil
- monounsaturated fat is more stable- but benefits due to antioxidants in
EVO (especially hydroxytyrosol)
Di Benedetto R, VarÌ R, Scazzocchio B, Filesi C, Santangelo C, Giovannini C, Matarrese P, D'Archivio M, MasellaR. Tyrosol, the major extra virgin olive oil compound, restored intracellular antioxidant defences in spite of its weak antioxidative effectiveness. Nutr Metab Cardiovasc Dis. 2007;17:535–45Rietens SJ. Bast A. Haenen GR. New insights into controversies on the antioxidant potential of the olive oil antioxidant hydroxytyrosol. J Agric Food Chem. 2007;55(18):7609-14Covas MI, Nyyssonen K, Poulsen HE, et al.: The effect of polyphenols in olive oil on heart disease risk factors: A randomized trial. Ann Intern Med 145:333–341, 2006
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olive oil – blood pressure
choose extra virgin olive oil- polyphenolic compounds in olive oil
reduce high blood pressure, altering membrane fluidity & may also enhance nitric oxide levels
Ferrara LA, Raimondi AS, d'Episcopo L, Guida L, Dello Russo A, Marotta T. Olive oil and reduced need for antihypertensive medications. Arch Intern Med 2000 27;160(6):837-42Estruch R, Martinez-Gonzalez MA, Corella D, Salas-Salvado J, Ruiz-Gutierrez V, Covas MI, Fiol M, Gomez-Gracia E, Lopez-Sabater MC, Vinyoles E, Aros F, Conde M, Lahoz C, Lapetra J, Saez G, Ros E. Effects of a Mediterranean-style diet on cardiovascular risk factors: a randomized trial. Ann Intern Med. 2006; 145: 1–11
© Rosemary Stanton 2013
olive oil – anticlotting effect
choose extra virgin olive oil - prevent platelet aggregation- down-regulate genes that clotting- affects factor VII, foam cell production
Correa JA, López-Villodres JA, Asensi R, Espartero JL, Rodríguez-Gutiérez G, De La Cruz JP. Virgin olive oil polyphenol hydroxytyrosol acetate inhibits in vitro platelet aggregation in human whole blood: comparison with hydroxytyrosol and acetylsalicylic acid. Br J Nutr. 2009;101(8):1157-64
Konstantinidou V, Covas MI, Muñoz-Aguayo D, Khymenets O, de la Torre R, Saez G, Tormos Mdel C, Toledo E, Marti A, Ruiz-Gutiérrez V, Ruiz Mendez MV, Fito M. In vivo nutrigenomic effects of virgin olive oil polyphenolswithin the frame of the Mediterranean diet: a randomized controlled trial. FASEB J. 2010 Jul;24(7):2546-57. Epub 2010 Feb 23
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olive oil – anti-inflammatory
choose extra virgin olive oil- oleocanthal in EVO has similar
potency to ibuprofen- hydroxytyrosol suppresses
pro-inflammatory cytokines
Beauchamp GK, Keast RS, Morel D, Lin J, Pika J, Han Q, Lee CH, Smith AB, Breslin PA. Phytochemistry: ibuprofen-like activity in extra-virgin olive oil. Nature. 2005; 437(7055):45-6
Zhang X, Cao J, Zhong L. Hydroxytyrosol inhibits pro-inflammatory cytokines iNOS and COX-2 expression in human monocytic cells. Naunyn Schmiedebergs Arch Pharmacol. 2009;379(6):581-6
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olive oil – when you splurge?
choose extra virgin olive oil - EVO influences composition & size of
triacylglycerol-rich lipoproteins (effect not due to the fat in olive oil)
Perez-Martinez P, Ordovas JM, Garcia-Rios A, Delgado-Lista J, Delgado-Casado N, Cruz-Teno C, CamargoA, Yubero-Serrano EM, Rodriguez F, Perez-Jimenez F, Lopez-Miranda J. Consumption of diets with different type of fat influences triacylglycerols-rich lipoproteins particle number and size during the postprandial state. Nutr Metab Cardiovasc Dis. 2011;21(1):39-45
Abia R, Perona JS, Pacheco YM, Montero E, Muriana FJ, Ruiz-Gutierrez V. Postprandial triacylglycerolsfrom dietary virgin olive oil are selectively cleared in humans. J Nutr 1999;129(12):2184-91
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lesson from research
look at whole foods & whole diets– olive oil is not just monounsaturated
fat; its other components deserve attention
– olive oil encourages vegetable consumption & this changes eating style
© Rosemary Stanton 2013
components of EVO simple phenols (tyrosol, hydroxytyrosol) terpenes (oleuropein, ligstroside) flavones (apigenin, luteolin) hydroxycinnamic acids (caffeic acid, cinnamic acid,
ferulic acid, coumaric acid) anthocyanidins (cyanidins, peonidins) flavonols (quercetin, kaempferol) flavonoid glycosides (rutin) lignans (pinoresinol) hydroxybenzoic acids (vanillic acid, syringic acid)
© Rosemary Stanton 2013