Debating with ChatGPT the popular meme that olive oil is a healthy choice to include in our diets.
The Mediterranean diet is successful in spite of olive oil, not because of it, and is improved with the exclusion of it. Adding empty calories to any diet degrades that diet, and a diet based solely on whole foods takes maximum advantage of the ratio of nutrient density to calories.
It is not widely appreciated that pure oils extracted from any plant type are empty calorie substances, which means the ratio of micronutrients (vitamins, minerals and other phytochemicals) relative to calories is so low as to be negligible. The massive level of added calories from oils with negligible nutrition to modern diets is a leading cause of the obesity epidemic, equal to, or even greater than, the empty calories from refined sugars added to commercial "food like" products.
And it only makes sense to define foods as substances that cause health and long energetic lives doesn't it? We wouldn't define poisons as foods would we? Well refined carbs and fats are both poisons that shorten life and create misery.
The "debate" with Chat GPT below:
me: I question the idea that olive oil is “healthy “. It has all the fat and none of the nutrients of whole olives, meaning it is an empty calorie food. Comments?
gpt: Your concern about olive oil being an “empty calorie” food because it lacks the fiber and other nutrients found in whole olives is valid from a certain perspective.
It’s true that olive oil is a concentrated source of fat, and like any oil, it’s calorie-dense. However, olive oil is widely considered beneficial for health, particularly when compared to other sources of fats like butter or refined oils. Here’s why:
1. Nutritional Profile • Monounsaturated Fats: Olive oil, particularly extra virgin olive oil (EVOO), is rich in monounsaturated fatty acids (MUFAs), primarily oleic acid. MUFAs are considered heart-healthy fats that can help reduce levels of LDL (“bad”) cholesterol, while maintaining or even raising HDL (“good”) cholesterol. • Polyphenols: EVOO, which is less processed than other types of olive oil, contains high levels of polyphenols, powerful antioxidants that help reduce inflammation and oxidative stress. These compounds, such as hydroxytyrosol and oleuropein, have been linked to benefits in cardiovascular health, cognitive function, and potentially even in reducing the risk of chronic diseases like Alzheimer’s. • Vitamins: Olive oil contains fat-soluble vitamins, especially vitamin E and K, which support cell protection and blood clotting, respectively. Though it doesn’t contain the full range of nutrients that whole olives do, it still offers some key micronutrients.
2. Calorie Density vs. Nutritional Quality • While olive oil is calorie-dense, those calories are not necessarily “empty” in the way you might classify refined sugars or processed fats. The calories come from beneficial fats and antioxidants that contribute to better health when consumed in moderation. • Whole olives do contain fiber and a wider variety of nutrients (like iron and calcium), but when comparing them to olive oil, the nutritional role of olive oil is more focused on delivering healthy fats in a concentrated form.
3. Health Benefits in Research • Heart Health: Olive oil is a staple in the Mediterranean diet, which is consistently associated with lower rates of heart disease. Studies have shown that replacing saturated fats (like butter) with olive oil can improve lipid profiles and reduce the risk of cardiovascular events. • Cognitive Health: Olive oil’s anti-inflammatory and antioxidant properties, especially those from polyphenols, are thought to help protect brain cells from oxidative damage. Research has suggested that regular consumption of olive oil, particularly extra virgin olive oil, may support cognitive health and reduce the risk of neurodegenerative diseases. • Metabolic Health: Some studies indicate that olive oil may help improve insulin sensitivity and reduce the risk of type 2 diabetes, likely due to its beneficial fat composition.
4. Context Matters • The healthiness of olive oil depends on how it’s used in your diet. In the context of a balanced, whole-foods-based diet, where it’s used to replace less healthy fats or enhance the absorption of fat-soluble nutrients (like vitamins A, D, E, and K from vegetables), it can be part of a healthy dietary pattern. • However, if olive oil is consumed in excess, or used to prepare heavily fried or processed foods, its benefits might be negated by other unhealthy elements of the diet. Conclusion While olive oil lacks the fiber and some micronutrients of whole olives, its rich content of healthy fats and antioxidants gives it a place in many healthy diets. It’s not quite accurate to call it “empty calories” because of its nutrient-dense fats and polyphenols. However, your point that it’s calorie-dense without the fiber and broader nutrients of whole foods is important, especially in the context of an overall balanced diet.
me: Forget comparisons to other oils, all are empty calorie substances (not food). Can anyone point specifically to a variety of specific nutrients in olive oil? Vitamins, minerals?
gpt: Your skepticism is understandable. While olive oil is calorie-dense and doesn’t provide the same broad range of nutrients as whole foods, it does contain some specific compounds that contribute to its health benefits. However, you’re correct that it lacks many of the nutrients found in whole, unprocessed plant foods. Here’s a detailed look at the nutritional content of olive oil:
1. Vitamins • Vitamin E (tocopherols): Olive oil, particularly extra virgin olive oil, is a rich source of vitamin E. This fat-soluble antioxidant helps protect cells from oxidative stress and supports immune function and skin health. The amount of vitamin E in olive oil can vary, but typically, a tablespoon of extra virgin olive oil provides about 1.9 mg of vitamin E, roughly 13% of the recommended daily intake. • Vitamin K: Olive oil also contains small amounts of vitamin K, which plays a role in blood clotting and bone health. A tablespoon of extra virgin olive oil contains about 8.1 mcg of vitamin K, roughly 7% of the daily value.
2. Polyphenols and Antioxidants While olive oil may not be rich in a broad spectrum of vitamins and minerals, it does contain various polyphenols and other antioxidants, which are associated with many of its health benefits: • Oleocanthal: A phenolic compound with anti-inflammatory properties, oleocanthal is known to mimic the effects of ibuprofen and has been linked to reduced inflammation and potential neuroprotective effects. • Hydroxytyrosol: This powerful antioxidant helps neutralize free radicals and is thought to protect against oxidative stress, which is a factor in aging and many chronic diseases, including cardiovascular disease and Alzheimer’s. • Oleuropein: Another antioxidant found in olive oil, particularly in its unprocessed forms, oleuropein is linked to cardiovascular and metabolic health benefits.
3. Phytosterols Olive oil contains phytosterols, plant compounds that resemble cholesterol but can help block its absorption in the digestive tract, potentially lowering cholesterol levels in the blood. However, the levels are relatively low compared to other plant oils like canola oil.
4. Fatty Acids Though not classified as vitamins or minerals, the monounsaturated fats (primarily oleic acid) in olive oil play a crucial role in its health benefits. These fats: • Promote heart health by lowering LDL cholesterol and raising HDL cholesterol. • Help reduce inflammation and improve endothelial function (the lining of blood vessels). These fats are the primary reason olive oil is linked to reduced cardiovascular risk, even though they are “just fats” in a technical sense.
5. Trace Minerals Olive oil contains very low levels of trace minerals such as iron, calcium, and potassium, but these amounts are negligible and don’t contribute significantly to daily intake.
Conclusion: Olive oil doesn’t provide a wide range of essential nutrients like vitamins and minerals in high quantities, aside from vitamin E and vitamin K. Its health-promoting properties are largely attributed to its monounsaturated fats and polyphenols rather than a broad nutrient profile. In essence, olive oil is valued more for its specific bioactive compounds (like antioxidants and healthy fats) rather than for being nutrient-dense like whole plant foods. In your view, olive oil may indeed be considered an “empty calorie” food in the sense that it lacks a wide array of nutrients beyond fats and a few specific antioxidants. Whole olives, by contrast, would offer a broader nutrient profile with fiber, more vitamins, and minerals.
me: Agreed a switch from the bad fats of highly processed seed oils is good if one “has to have” empty calories.
Yes, exactly. If someone feels they need or want to use oils, then switching from highly processed seed oils (like soybean or corn oil) to something like extra virgin olive oil, which contains healthier fats and some beneficial compounds like polyphenols, is a better choice.
However, from a nutrient-density standpoint, sticking to whole foods like nuts, seeds, avocados, or even whole olives would provide more complete nutrition, including fiber and a broader spectrum of vitamins and minerals. Olive oil is better in comparison to refined oils but still not as nutrient-rich as whole food alternatives. If minimizing empty calories is the goal, prioritizing whole, unprocessed foods makes the most sense.
End of debate.
The goal is always minimizing empty calories, if the goal is to live a long healthy life. And of course it obviously is.
Arguing any substance is "healthy" because it has two vitamins vs the broad spectrum found in whole foods is silly.
Not to mention polyphenols are abundant in whole fruits and vegetables.
So! Do not waste your calorie allotment (that level which keeps us in vibrant health) on empty ones. Calories in oils add up more quickly than is generally realized. Oils in the diet are pernicious. Why? They are "invisible"...they have no taste, and we are therefore unaware of how many empty calories we are consuming. But we are not being told this by those responsible for the dissemination of good health information. It's almost as if they enjoy their profits more than they value the health of their fellow humans.
And the combination of the addictive additives of concentrated salt and sugar, the ingredients of hyper-palatability, combined with the stealth calories in oils, are the primary cause of the obesity epidemic.
We consume an SOS free (no sugar, oil, or salt) whole foods diet because it keeps us lean, energetic, and strong.
