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The Benefits of Olive Oil
A drizzle of raw olive oil over a dish carries a whole heritage to the table. A blessed tree named in the Quran, a pillar of the Mediterranean diet, a friend of the heart. Here is what we really know.
In short
Olive oil is a healthy fat, rich in monounsaturated fatty acids and polyphenols. It sits at the heart of the Mediterranean diet, one of the most studied diets in the world for heart health. The simple habit: pick an extra virgin oil, keep it for raw use or gentle cooking, and slowly replace industrial fats. Nothing magical, just a simple and solid daily move.
In tradition
The olive tree is a blessed tree in Muslim tradition, and the Quran mentions it more than once. In Surah An-Nur, God compares His light to that of a lamp fed by the oil of a blessed olive tree. بِسْمِ اللَّهِ الرَّحْمَٰنِ الرَّحِيمِ « يُوقَدُ مِن شَجَرَةٍ مُّبَارَكَةٍ زَيْتُونَةٍ لَّا شَرْقِيَّةٍ وَلَا غَرْبِيَّةٍ » (An-Nur, 24:35). The olive also appears in Surah At-Tin, where God swears by the fig and the olive (At-Tin, 95:1). In the old custom around the Mediterranean, the oil and its fruit have accompanied bread for centuries, a sign of simple, blessed food.
What science says
It is one of the best documented foods. Extra virgin olive oil provides monounsaturated fatty acids and polyphenols, compounds with antioxidant properties. Large studies on the Mediterranean diet, such as the Spanish PREDIMED trial, have linked a diet rich in olive oil to better cardiovascular health. The level of evidence is solid for the heart, especially when the oil replaces less favorable fats like butter or refined oils. Let us be honest: it is a good fat, but it stays calorie dense, and no single food does everything. It is the whole diet that counts.
How to use it
The simplest stays the best. One to two tablespoons a day, drizzled over a salad, vegetables, a soup or bread, are plenty. Favor extra virgin, and ideally raw: that is how the polyphenols and the flavor are best preserved. For cooking, olive oil handles gentle to medium heat well, just avoid making it smoke. Keep the bottle away from light and heat, tightly closed, because oil oxidizes over time. And above all, use it to replace butter or refined oils, not on top of them.
Precautions and for whom
Olive oil suits the vast majority of people and fits well into a balanced diet. It stays very calorie dense, so if you are overweight or watching your weight, it is better to mind the amount. Excessive use, or a large dose on an empty stomach, can cause digestive trouble in some people. If you are on medication, have a chronic illness or gallbladder issues, ask your doctor before turning it into a cure. And choose a quality oil; poorly stored or rancid, it loses its value.
Frequently asked questions
Can you cook with olive oil? Yes, it handles gentle to medium heat well. For very hot frying, keep the extra virgin rather for raw use and light cooking. Should you drink a spoonful on an empty stomach in the morning? Some enjoy this ritual, but no solid proof makes it a must, and a large amount can upset the stomach. Is extra virgin really worth the higher price? For raw use and heart health, yes, because it keeps more polyphenols and flavor. This is informative and does not replace a doctor.
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This article relays the public teachings of Dr. Diaa Al-Awadi for educational and informative purposes. It is not medical advice. Consult your physician before any dietary change. Legal notice.