Extra Virgin Olive Oil and the Mediterranean Diet: the culture of well-being

The Mediterranean Diet, a symbol of culture, well-being and tradition, is much more than just a simple eating style. Let’s discover together how extra virgin olive oil, a pillar of this culture of nutrition, has earned a place of honor in the precious food pyramid.
The Mediterranean Diet was recognized as an Intangible Cultural Heritage of Humanity by UNESCO in 2010. This recognition does not only concern nutritional aspects, but also the culture, traditions and social practices related to food in Mediterranean countries. UNESCO has highlighted how this diet is not just a dietary model, but a real lifestyle that promotes health, sustainability and conviviality.
The Mediterranean Diet is in fact the result of cultural and food habits and customs handed down for centuries by the inhabitants of the coasts of the Mediterranean Sea. At the basis of this philosophy we find the idea that it is a perfect balance between different foods: combined in the right way, they provide all the nutrients necessary for a long and healthy life.
Among the fundamental elements of this healthy diet, the undisputed protagonist stands out: extra virgin olive oil, the central pillar of the preparation of many historic Mediterranean recipes.

The 5 basic groups of the Mediterranean Diet

Taking the current food pyramid as an example, foods are ordered into groups based on the nutritional values ​​of the products that compose them.
However, there is a clarification to be made… the current food pyramid resembles the original one, but has undergone profound changes and adjustments, due to new technologies and globalization, which have profoundly affected the collective Mediterranean diet.
Looking at the current food pyramid, foods are divided into groups based on their nutritional value. However, the modern pyramid resembles the original one but has undergone changes and adaptations due to technological evolution and globalization, which have profoundly influenced contemporary eating habits.

Meat, fish and eggs:

• Meat, preferably white, should be consumed 1-2 times a week; red meat, such as game and pork, only occasionally.
• Fish, especially traditional and artisanal fish, is recommended at least 3 times a week.
• Eggs can be consumed 1-3 times a week without any particular contraindications.

Milk and dairy products:

• Milk and yogurt can be consumed daily.
• Cheese and other dairy products should be consumed in moderation.

Cereals, tubers and legumes:

• Central elements of the Mediterranean diet, they should be consumed every day in balanced portions.
• Rich in fiber, water-soluble vitamins and mineral salts, they provide essential energy for a balanced life.

Oils and fats for seasoning:

• Organic extra virgin olive oil is the cornerstone of the Mediterranean diet, the most precious food. It should be consumed daily but in moderation, representing more than half of the total permitted lipids.

Vegetables, fruit and spices:

• Green light for these foods that should be consumed every day and in abundance, preferably raw, for an optimal intake of vitamins, fiber and water.

The Mediterranean Diet follows a normo-caloric regime and must always be accompanied by an active lifestyle. The combination of physical activity and a balanced diet improves cardiovascular and muscular health, promoting better energy expenditure.

Mediterranean Diet and Extra Virgin Olive Oil

The real protagonist of this path is extra virgin olive oil, an essential element of the Mediterranean Diet. Only extra virgin is recommended, as it is obtained from selected olives and pressed with cold mechanical grinding, a process that allows all its organoleptic, nutritional and therapeutic properties to remain intact.

The combination of EVO oil and the Mediterranean Diet brings numerous benefits to the body, for example it reduces the risk of cardiovascular disease, increasing good cholesterol and lowering bad cholesterol, it also promotes general well-being by helping to prevent chronic metabolic diseases.

How to use extra virgin olive oil in the kitchen

Extra virgin olive oil is not just a condiment, but a versatile ingredient to use:

• Raw: it enhances the aromas and flavors of any dish, from vegetables to first courses, from meat to fish, to desserts. Extra virgin olive oil makes the real difference.
• For sautéing, pan-frying or stewing: it creates an external patina that intensifies the flavours of the preparations and preserves the nutritional properties of the ingredients unaltered.
• Baked: thanks to its resistance to high temperatures due to oleic acid, it makes the dishes more succulent, healthy and less dry.
• Grilled: sprinkled after cooking, it prevents drying and improves the texture of the food. Extra virgin olive oil creates a film that not only helps with cooking but also prevents the food from sticking to the grill
• Frying: its high smoke point if kept at a temperature below 180 °C does not produce toxic reactions, making it the most stable vegetable fat, preventing the formation of harmful substances and improving the quality of fried food. During frying, extra virgin olive oil forms a thin but consistent layer around the product, this prevents it from absorbing excess oil and allows it to retain all the flavours.

Let’s dispel the myth that extra virgin olive oil should only be used raw: its use in all kitchen preparations preserves the nutritional properties of foods, and allows the precious properties of foods to remain unaltered, making everything more assimilable and digestible.
Following the Mediterranean Diet and choosing quality ingredients and raw materials, such as a good extra virgin olive oil, means not only eating well, but also eating healthily, starting a virtuous circle that brings long-term benefits to our lives.