What Happens When You Eat 2 TBSP of Olive Oil Daily

Extra virgin olive oil is a particularly abundant source of polyphenols, natural bioactive compounds with antioxidant properties that are found in plant foods like fruits, veggies, and olives. Polyphenols benefit health, in part, because they combat oxidative stress—a type of stress within the body that damages lipids, proteins, and DNA in a way that contributes to heart disease, cancer, diabetes, and dementia. Two abundant polyphenols present in olive oil are hydroxytyrosol and oleocanthal, which have antioxidant, anti-inflammatory, cancer-fighting, neuroprotective, and antimicrobial properties. Olive oil’s brain-nourishing nutrients can help elevate your mood, too. In fact, fascinating studies from 20102017, and 2019 all support a growing body of research suggesting Mediterranean-style diets can actually help treat depression! In one of the studies, 30% of participants entered remission for their moderate to severe depression after a 12-week Mediterranean diet intervention that included olive oil. Additional research suggests that olive oil’s beneficial fats support the central nervous system, helping nerves function properly and increasing levels of the mood-supporting neurotransmitter serotonin. Healthy fats are a key dietary component for anyone trying to prevent or manage type 2 diabetes. In a 2017 study, people who ate the most olive oil had lower fasting blood sugar and a 16% reduced risk of developing diabetes. All fats help slow the absorption of glucose into the bloodstream, which can keep blood sugar stable, but research suggests the main monounsaturated fat in olive oil, oleic acid, may be particularly protective against insulin resistance. Saturated fats, on the other hand, can promote inflammation and have a harmful effect on beta cells, the insulin-producing cells of the pancreas.