posted by PHILEOS EVOO on January 04, 2023
U.S. News & World Report revealed its annual rankings of the Best Diets. With an updated methodology, the 2023 rankings examined 24 diets to help people find a diet that can help meet their goals.
For the sixth consecutive year, the Mediterranean Diet took the No. 1 spot for the Best Diet Overall for its emphasis on fruits, vegetables, olive oil, and fish and a focus on diet quality rather than a single nutrient or food group.
The Mediterranean Diet is considered the gold standard of diets both in terms of healthiness and flavour. This reaffirmation of the Mediterranean Diet by US News and its health benefits are very near and dear to Phileos EVOO. That's because the KEY component of the Diet is Extra Virgin Olive Oil. Therefore, a high quality oil such as Phileos is associated with heart health and an array of other benefits.
Meals from the sunny Mediterranean also ranked first in the categories of diet best diet for healthy eating and best plant-based diet, the report said.
(The information that follows has been taken from the US News & World Report article)
What is the Mediterranean Diet?
The Mediterranean Diet is an eating pattern and lifestyle that was observed in certain areas of the Mediterranean at a certain time and this eating pattern was associated with longevity. The initial guidelines were based on research and information gathered on the typical diet of Greece, and southern Italy in the early 1960s. Therefore, it is important to clarify that this is not a diet that reflects the eating pattern of the whole Mediterranean region as is often mistakenly described.
According to years of research and evidence, primarily eating plant-based foods, such as fruits and vegetables, while incorporating whole grains, beans, nuts, seafood, lean poultry and unsaturated fat from extra-virgin olive oil is incredibly good for overall well-being.
It's a simple yet effective approach: Numerous studies have shown that this dietary model reduces the risk of certain chronic health conditions, such as cardiovascular disease and Type 2 Diabetes, while promoting longer lifespans and higher quality of life.
The study demonstrated that the type of fat– saturated, monounsaturated or polyunsaturated – matters far more for cardiovascular health than total fat intake. Even up to 40% of total calories from fat may be heart-friendly, as long most of the fats eaten are unsaturated, while saturated fats are limited.
Low-fat. The diet encourages a moderate consumption of healthy fats, like olive oil, and discourages unhealthy fats, such as saturated fats – with less than about 30% of total calories coming from fat.
“A traditional Mediterranean diet is 40% carbohydrates, 40% fat and about 20% protein. This combination has been shown to not only be ideal for long-term weight loss but is associated with lower mortality rates. As the diet is rich in vegetables, beans and olive oil, it provides good satiety.”
Health Benefits of the Mediterranean Diet
- Reduces the risk of heart disease and stroke.
- May prevent cognitive decline and dementia.
- Might prevent Type 2 diabetes.
- Likely reduces the symptoms and progression of inflammatory and autoimmune conditions, such as rheumatoid arthritis.
- May help ease depression.
Inflammation
Olive oils that are rich in nutrients are believed to have anti-inflammatory properties. However, the type of olive oil appears to matter. The refined varieties are mostly devoid of the antioxidants in extra-virgin olive oil, created from the first pressing of the ripe olive fruit. Other antioxidants in fruit and vegetables, including the lycopene in tomatoes and watermelon, have also proven to decrease oxidative stress and inflammation.
Extra virgin olive oil is clearly the healthiest olive oil, because it's the one that's the least processed. "Extra virgin is the industry standard".. Using heat and chemicals to process olive oil can degrade its nutritional value; extra virgin olive oil is, by definition, cold-pressed. The American Heart Association recommends that the majority of fats people eat should be monounsaturated or polyunsaturated.
Higher grades of olive oil indicate quality. "The grades indicate type and quality. Extra virgin is the highest grade and the highest quality."
A couple of other things to know about extra virgin olive oil. This grade of oil is extracted from olive pulp with a press, typically centrifugal in nature, and no chemicals or heat, which is why it's sometimes referred to as a "cold-press" product.
Health Benefits of Extra Virgin Olive Oil
Extra virgin olive oil is the healthiest kind of olive oil because it contains natural chemical compounds known as phenols or polyphenols that provide a host of health benefits - clinical health specialists, Miriam Hospital at Brown University in Providence, Rhode Island.
Our Phileos is considered a high phenolic oil and it is a rarity in the North American markets. It is extremely difficult to currently find and an oil in the retail space with the amount of polyphenols per mg/kg as our own Olive Oil.
Research suggests that phenols provide an array of health benefits, including:
- Decreased blood pressure.
- Lower Inflammation.
- Higher levels of high-density lipoprotein, or HDL (good) cholesterol.
- Improved HDL function.
- More efficient use of insulin to better store glucose.
- Improved heart health.
"The phenols found in extra virgin olive oil have been shown to improve an impressive range of disease risk factors".
Be Wary of Labels
It's important to keep in mind that just because a product is labeled as "extra virgin olive oil" doesn't mean it is.
Many products labeled as extra virgin olive oil in retail stores do not meet the definition of that grade of oil. That's because the federal government doesn't closely regulate claims of what extra virgin olive oil is, she says.
So, if you pick up a bottle of olive oil in a local retail store that's labelled "extra virgin," it may not be, says Kristin Kirkpatrick, a registered dietitian nutritionist with Cleveland Clinic.
There is a high rate of adulterated olive oil: "Extra Virgin. Some unscrupulous olive oil dealers mix olive oil with vegetable oils, such as soybean or sunflower seed oil.
Consumers will never be considered about this issue when purchasing our Phileos Olive Oil. We are a manufacturer of Premium Olive Oil and control the entire production process from branch to bottle. As a vertically integrated manufacturer, Phileos bottles and ships our oil from our plant directly to the retailer (no middlemen) when requested by the retail market. Therefore, no opportunities exist to repackage the oil or adulterate with inferior oil. "YOU GET EXACTLY WHAT WE SAY"!
Finding Extra Virgin Olive Oil
Experts recommend these strategies for purchasing extra virgin olive oil.
- Buy directly from the producer when possible
- Know the taste of fresh oil
- Choose a protective container
- Store the oil in a cool and dark place
- Look for a seal denoting high quality
Buy directly from the producer if possible. When you buy directly from the person who is making the oil, you have a greater assurance of attention to quality. Some sellers are just bottlers of other people's oil .(When you buy Phileos, it comes directly from the producer to retail shelves - no middlemen)
Know the taste of fresh oil, and sample it before you buy it. Extra virgin olive oil is a minimally processed food and should taste of fresh olives, not cured ones. The fruity notes in olive oil can be green,like grassy. In general, olive oils with higher phenol content will have a bitter and/or peppery taste as well, she says. This is the taste of Phileos premium EVOO. No question the consumer is getting a superior and "real" high quality olive oil.
Choose a product that's in a protective container. Extra virgin olive oil's biggest enemy is oxidation, which is caused by light, heat and oxygen. Therefore, it's best to purchase olive oil that's in a container that can keep the product as fresh as possible. Phileos EVOO is stored in both dark coloured green bottles and tins that protect our oil from oxidation. light and UV degradation.
Store the oil in a dark and cool place. To protect olive oil from oxidation, store it in a cool and dark place, like a kitchen cabinet. It's not necessary to refrigerate olive oil, but it's best not to leave it out on the kitchen counter near the stove, either.
Look for a seal denoting high quality. Such seals confirm the product meets the standards of those organizations. They also indicate that the manufacturer has had the organisation issuing the seals test its oils for quality. Phileos far exceeds all International Standards set out for Olive Oil and has many quality seals attached to it.