Are there any real health risks associated with including this pillar of the Mediterranean diet in your daily life?
Consuming extra virgin olive oil (EVOO) can have side effects, especially if consumed in excessive amounts or if it is processed incorrectly. Possible side effects include adverse effects on blood pressure, risk of essential fatty acid deficiency, diarrhea, rapid weight gain, and allergic reactions. Furthermore, there is a possibility that olive oil may form carcinogenic substances at excessively high temperatures.
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Olive oil is rich in monounsaturated fatty acids , which are essential for the body, but it lacks polyunsaturated fatty acids, which help prevent chronic inflammation in the blood vessels. This could lead to cardiovascular disease, especially in people with vascular conditions.
Diarrhea
Some people may also experience allergic reactions to extra virgin olive oil, which manifest as symptoms such as bloating, abdominal pain, vomiting, flatulence, or diarrhea. These reactions may be due to proteins that can trigger protein allergies.
To minimize the side effects of olive oil, it should be consumed in moderation. The German Nutrition Society, for example, recommends a maximum of two tablespoons per day. Proper storage is also important to prevent rancidity, which can cause digestive problems.
Precautions should be taken when heating cold-pressed olive oil, as it can release carcinogenic substances at high temperatures. Refined olive oil is a safer option for high-temperature cooking because it has lost some of its beneficial components, but it is also less hazardous.
When buying olive oil, it's advisable to choose high-quality products and pay attention to quality characteristics such as origin, production process, and protected designations of origin. Delicatessens or organic shops often offer the opportunity to sample olive oil before purchasing to ensure it meets your personal preferences.
Intolerance
Accurately diagnosing olive oil intolerance can be complex, as the symptoms are similar to those of many diseases and intolerances, such as abdominal pain, bloating, or nausea.
Indigestion and reflux
Fats slow gastric emptying. This means food remains in the stomach longer, which can cause a persistent feeling of heaviness, bloating, and nausea. In addition, excess fat can relax the lower esophageal sphincter, the valve that prevents stomach contents from flowing back into the esophagus. This makes gastroesophageal reflux (heartburn) and acid reflux more likely, especially if excessive consumption occurs at dinner.
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Overload of the gallbladder and pancreas
To digest fats, the body relies on bile (produced by the liver and stored in the gallbladder) and pancreatic enzymes (lipase). Excessive consumption of extra virgin olive oil forces the gallbladder to contract forcefully to release bile. In people with gallstones or biliary sludge, this effort can trigger painful biliary colic . Furthermore, chronic overconsumption can stress the pancreas, hindering efficient digestion.
Imbalance in the microbiota
Although oleic acid is beneficial, an excessively fatty intestinal environment can disrupt the balance of gut flora. A diet too high in fat, even unsaturated fats, can promote the growth of certain bacteria that thrive on lipids, displacing those responsible for fermenting fiber, which in the long run can cause gas and general discomfort.
In conclusion, the key to olive oil lies in moderation. Experts generally recommend consuming between two and three tablespoons of extra virgin olive oil per day to obtain its cardioprotective benefits without compromising the stability of the digestive system.
