Lecture 5 - Lipids in Med. Diet

What foods provide lipids in Med. Diet?

Olive oil, milk and dairy, fish, and red meat

New Pyramid of the Med. Diet

Importance of Olive Oil

• Source of lipids

• Symbol of peace (Panathenaic and Olympic Games)

  • Olive branch, prize of amphora (oil container)

How Athens got its name:

Athenians chose Athena’s olive tree gift over Poseidon’s gift

Romans and Olive Oil

Continued production and awarded braided wreaths

Christianity and Olive oil

Baptisms, anointments of priests and kings

Which country produces the most olive oil?

Spain (then Italy, then Greece)

USA Olive Oil Production

California produces the most in US, but isn’t a major product; consumption is increasing

Symbol in Islam

Olive tree is spiritual and is blessed in the Quran

Olive oil Production in Greece

• Mostly good quality

  • Taste and nutritional value

• Exported to other countries to improve taste and quality

• Mostly monounsaturated

Benefits of Olive Oil

• Reduce risk of CAD

• Prevent HTN, Type 2 Diabetes, cancer

• Prevent loss of calcium in osteoporosis

• Help with depressions

Due to phytochemicals

Extra Virgin Olive Oil

No refine oil, acidity less than 0.8% (Best type)

Virgin Olive Oil

No refined oil, acidity less than 2%

Olive Oil

Mixed refined virgin olive oil and non-refined, acidity less than 1%

Olive-pomace oil

Blend of refined olive pomace oil and virgin olive oil; very cheap

Why does olive oil have many health benefits?

It contains many probiotics and monounsaturated fatty acids

Greek Processing of Olive Oil

Black olives (mostly) added to brine solution to ferment

Spanish Processing of Olive Oil

Put olives in NaOH (base), washed, and fermented in NaCl (salt)

California Processing of Olive Oil

Black or green olives treated with lye, preserved in brine, then sterilized

Sterilization removes probiotics

Kalamata Olives

Protected designation origin of Kalamata

Fish in the Mediterranean DIet

Provide high amount of omega-3 fatty acids and are most beneficial if low in Mercury

Which fish are low in mercury?

Small fish

Bioaccumulation

When a substance accumulates in an organism that the organism can’t get rid of (like Mercury)

Who shouldn’t eat fish high in mercury?

Pregnant women, it is harmful to embryos

Biomagnification

Accumulated substances (bioaccumulated) are present in higher amounts higher in the food chain

Ratio of Omega-6 to Omega-3

• Increasing the ratio causes CVD, cancer, autoimmune disease

  • Important to control in food for health reasons

• 2:1 ratio in Med. diet

Side effects of consuming Omega-3

Fishy breath, nausea, heartburn, increase anticoagulant if taking medications

Do Omega-3 supplements negatively affect health?

No, only the ratio of Omega-6 to Omega-3 affects health.