Top Olive Oil Picks: Dr. Gundry's Expert Recommendations

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Dr. Steven Gundry, a renowned pediatric heart surgeon and bestselling author, has made significant contributions to the field of nutrition and health. As the director of the International Heart and Lung Institute and founder of the Center for Restorative Medicine, Dr. Gundry's expertise extends beyond the operating room to the realm of dietary recommendations.

Today, we'll explore his insights on one of the most basic components of a healthy diet: olive oil.

1. Gundry MD Polyphenol-Rich Olive Oil​

Dr. Gundry's own brand of olive oil stands out for its high polyphenol content. Polyphenols are powerful antioxidants that protect your body from oxidative stress and inflammation.

This olive oil is sourced from olive trees in Morocco grown in harsh conditions, which encourages the trees to produce more polyphenols as a defense mechanism.
The flavor profile of this olive oil is robust and peppery, indicating a high level of useful compounds. It's ideal for drizzling over salads, vegetables, or using as a finishing oil.
However, its strong taste might not be suitable for all cooking applications.

Pros:​

• Exceptionally high in polyphenols
• Robust flavor profile
• Sourced from olives grown in harsh conditions, enhancing polyphenol content
• Ideal for raw applications and as a finishing oil

Cons:​

• Strong taste may not suit all palates
• May not be suitable for all cooking methods
• Premium pricing

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2. Kasandrinos Organic Extra Virgin Olive Oil​

While not directly endorsed by Dr. Gundry, this olive oil aligns with his principles of high-quality, organic produce. Kasandrinos sources their olives from family-owned groves in Greece, ensuring a single-origin product that's both organic and non-GMO.

The oil has a smooth, buttery flavor with a slight peppery finish, making it versatile for both cooking and raw applications. Its balanced profile makes it an excellent choice for those who want a high-quality olive oil that can be used in various culinary contexts.

Pros:​

• Organic and non-GMO
• Single-origin product
• Versatile flavor profile
• Suitable for both cooking and raw applications

Cons:​

• May not have as high polyphenol content as some other options
• Premium pricing

3. California Olive Ranch Extra Virgin Olive Oil​

This American-made olive oil has gained recognition for its quality and consistency. While not as polyphenol-rich as some Mediterranean oils, it still offers significant health benefits and aligns with Dr. Gundry's emphasis on choosing high-quality, minimally processed foods.

The flavor is mild and versatile, making it an excellent choice for everyday cooking. It's also more readily available and often more affordable than some imported options, making it a practical choice for those looking to incorporate more olive oil into their diet.

Pros:​

• Consistent quality
• Mild, versatile flavor
• More affordable than some premium options
• Readily available in many stores

Cons:​

• May not be as high in polyphenols as some Mediterranean oils
• Milder flavor may not satisfy those seeking a robust olive oil taste

4. Bragg Organic Extra Virgin Olive Oil​

Bragg is a brand known for its focus on organic, health-promoting products, which aligns well with Dr. Gundry's philosophy. Their olive oil is organic, unfiltered, and rich in polyphenols.

The flavor is robust and fruity, with a peppery finish that shows a high antioxidant content. It's an excellent choice for those looking to maximize the health benefits of their olive oil consumption.

Pros:​

• Organic and unfiltered
• Rich in polyphenols
• Robust, fruity flavor with a peppery finish
• Aligns with health-focused dietary principles

Cons:​

• Strong flavor may not suit all tastes
• May be too intense for some cooking applications

5. Cobram Estate Extra Virgin Olive Oil​

While not specifically mentioned by Dr. Gundry, Cobram Estate's commitment to quality and freshness aligns with his principles. This Australian brand harvests and presses their olives within hours, ensuring maximum retention of useful compounds.

The flavor is fresh and grassy, with a balanced peppery finish. It's a great all-purpose oil that can be used for cooking or as a finishing oil.

Pros:​

• Quick harvest-to-press time confirms freshness
• Balanced flavor profile
• Versatile for various culinary uses
• High retention of useful compounds

Cons:​

• May not be as widely available as some other brands
• Australian origin may not appeal to those seeking Mediterranean oils

6. Lucini Premium Select Extra Virgin Olive Oil​

Lucini's olive oil is cold-pressed and sourced from a single estate in Italy. This aligns with Dr. Gundry's preference for minimally processed, high-quality foods.

The flavor is delicate and balanced, with notes of herbs and a slight peppery finish. It's an excellent choice for those who prefer a milder olive oil but still want the health benefits.

Pros:​

• Single-estate sourcing confirms consistency
• Cold-pressed to preserve useful compounds
• Delicate, balanced flavor
• Suitable for those who prefer milder olive oils

Cons:​

• May not have as high polyphenol content as some more robust oils
• Milder flavor may not satisfy those seeking a strong olive taste

7. Olio Verde Extra Virgin Olive Oil​

This Sicilian olive oil is produced from a single olive variety, the Nocellara del Belice. While not directly recommended by Dr. Gundry, its artisanal production methods and high polyphenol content make it a worthy consideration.

The flavor is intense and grassy, with a strong peppery finish that shows a high level of useful compounds. It's best used as a finishing oil to fully appreciate its complex flavor profile.

Pros:​

• Single-variety olive oil for unique flavor profile
• High polyphenol content
• Intense, complex flavor
• Artisanal production methods

Cons:​

• Strong flavor may be overwhelming for some
• Best used as a finishing oil, limiting versatility
• May be harder to find than more mainstream brands

The Importance of Quality Olive Oil​

Dr. Gundry emphasizes the importance of choosing high-quality olive oil as a cornerstone of a healthy diet. He believes that the right olive oil can provide many health benefits, including:

1. Reducing inflammation: The polyphenols in olive oil have potent anti-inflammatory properties, which can help combat chronic diseases.
2. Supporting heart health: Olive oil's monounsaturated fats and antioxidants can help lower bad cholesterol levels and reduce the risk of heart disease.
3. Boosting brain function: The compounds in olive oil may help protect against cognitive decline and improve memory.
4. Aiding in weight management: Despite being high in calories, olive oil can help you feel fuller for longer, potentially aiding in weight control.
5. Supporting gut health: Olive oil can help maintain a healthy gut microbiome, which is crucial for overall health.

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How to Choose the Best Olive Oil​

When selecting an olive oil, Dr. Gundry recommends looking for the following characteristics:

1. Extra Virgin: This designation means the oil was extracted using only mechanical methods, without the use of heat or chemicals.
2. Cold-pressed: This process helps preserve the oil's useful compounds and flavor.
3. Dark glass bottle: Olive oil should be stored in dark glass to protect it from light, which can degrade the oil's quality.
4. Harvest date: Look for oils with a recent harvest date, as freshness is crucial for both flavor and health benefits.
5. Origin: Single-origin oils or those from specific regions known for high-quality olives (like certain parts of Italy, Greece, or Spain) often show superior quality.
6. Certifications: Look for certifications from reputable organizations that verify the oil's quality and authenticity.

Incorporating Olive Oil into Your Diet​

Dr. Gundry recommends consuming 1-2 tablespoons of high-quality olive oil daily. Here are some ways to incorporate more olive oil into your diet:

1. Use it as a salad dressing: Mix olive oil with vinegar or lemon juice for a simple, healthy dressing.
2. Drizzle it over cooked vegetables: This enhances flavor and helps your body absorb fat-soluble vitamins.
3. Use it for low-heat cooking: While olive oil can be used for cooking, it's best to keep temperatures low to moderate to preserve its useful compounds.
4. Add it to smoothies: A tablespoon of olive oil can add a creamy texture and boost the nutritional value of your smoothie.
5. Use it as a bread dip: Instead of butter, try dipping your bread in olive oil.
6. Make homemade mayonnaise: Use olive oil as a base for a healthier version of mayonnaise.

The Science Behind Olive Oil's Health Benefits​

Dr. Gundry's recommendations are backed by extensive scientific research. Here's a deeper look at some of the key studies supporting olive oil's health benefits:

1. Cardiovascular Health: A 2014 study published in the New England Journal of Medicine found that a Mediterranean diet supplemented with extra-virgin olive oil reduced the risk of major cardiovascular events among people at high cardiovascular risk.
2. Cancer Prevention: A systematic review published in 2018 in the European Journal of Clinical Nutrition suggested that olive oil consumption is associated with lower odds of developing any type of cancer.
3. Cognitive Function: A 2015 study in JAMA Internal Medicine found that a Mediterranean diet supplemented with olive oil was associated with improved cognitive function in older adults.
4. Diabetes Management: A meta-analysis published in 2017 in Nutrition & Diabetes provides evidence that olive oil consumption was associated with reduced risk of type 2 diabetes and improved glucose metabolism.
5. Inflammation Reduction: A 2018 study in the journal Endocrine, Metabolic & Immune Disorders - Drug Targets highlighted the anti-inflammatory effects of olive oil, particularly its potential in reducing markers of inflammation associated with chronic diseases.

The Role of Polyphenols in Olive Oil​

Dr. Gundry places particular emphasis on the polyphenol content of olive oil. Polyphenols are a class of antioxidants that give high-quality olive oils their distinctive peppery taste and are responsible for many of olive oil's health benefits.

Here's why they're so important:

1. Antioxidant Activity: Polyphenols neutralize free radicals, which can damage cells and contribute to various diseases.
2. Anti-inflammatory Effects: They help reduce inflammation throughout the body, which is linked to many chronic diseases.
3. Cardiovascular Protection: Polyphenols can help improve cholesterol levels and reduce the risk of heart disease.
4. Neuroprotective Properties: Some studies suggest that olive oil polyphenols may help protect against neurodegenerative diseases like Alzheimer's.
5. Antimicrobial Effects: Certain polyphenols in olive oil have been shown to have antimicrobial properties, potentially supporting gut health.

The polyphenol content in olive oil can vary significantly depending on factors like the olive variety, growing conditions, and processing methods. This is why Dr. Gundry recommends choosing oils that are likely to have a high polyphenol content, such as those made from olives grown in harsh conditions or those with a robust, peppery flavor.

Olive Oil and the Gut Microbiome​

One area of particular interest to Dr. Gundry is the relationship between olive oil and gut health. The gut microbiome plays a crucial role in overall health, influencing everything from digestion to immune function and even mental health.

Here's how olive oil may support a healthy gut:

1. Prebiotic Effects: Some components of olive oil may act as prebiotics, feeding useful gut bacteria.
2. Antimicrobial Properties: Certain compounds in olive oil have been shown to have antimicrobial effects, potentially helping to maintain a balanced gut microbiome.
3. Reduced Inflammation: The anti-inflammatory effects of olive oil may help maintain a healthy gut lining.
4. Improved Nutrient Absorption: The healthy fats in olive oil can help your body absorb fat-soluble vitamins and other nutrients more effectively.

Olive Oil in Different Cuisines​

While olive oil is a staple in Mediterranean cooking, Dr. Gundry encourages incorporating it into a variety of cuisines. Here are some ideas:

1. Italian: Use it in pasta dishes, as a base for pesto, or drizzled over bruschetta.
2. Greek: Incorporate it into traditional dishes like Greek salad or use it to make tzatziki.
3. Spanish: Use it in gazpacho or as a base for aioli.
4. Middle Eastern: Drizzle it over hummus or use it in tabbouleh.
5. Asian Fusion: Use it as a healthier choice in stir-fries or as a base for marinades.
6. American: Use it instead of butter when making mashed potatoes or as a healthier option for grilling.

Storing and Preserving Olive Oil​

To confirm you're getting the most out of your olive oil, proper storage is crucial. Dr. Gundry recommends:

1. Keep it cool: Store your olive oil in a cool, dark place.

Avoid keeping it near the stove or in direct sunlight.

1. Use dark glass bottles: If your oil comes in a clear bottle, consider transferring it to a dark glass container to protect it from light.
2. Keep it sealed: Always confirm the bottle is tightly sealed when not in use to prevent oxidation.
3. Use it quickly: For best quality, try to use your olive oil within 6 months of opening.
4. Avoid heat exposure: Don't store olive oil in the oven or microwave, even temporarily.

Olive Oil Myths Debunked​

Dr. Gundry also addresses some common misconceptions about olive oil:

1. Myth: You can't cook with extra virgin olive oil.

Truth: While it's best for low to medium-heat cooking, quality EVOO can withstand temperatures up to 375°F (190°C).

1. Myth: The color of olive oil shows its quality.

Truth: Color can vary based on olive variety and doesn't necessarily reflect quality.

1. Myth: All imported olive oils are superior to domestic ones.

Truth: Quality depends on various factors, not just origin. Some domestic oils can be excellent.

1. Myth: Olive oil gets better with age.

Truth: Unlike wine, olive oil does not improve with age. Fresher is generally better.

1. Myth: "Light" olive oil is lower in calories.

Truth: "Light" refers to flavor, not calorie content. All olive oils have the same calorie count.

The Environmental Impact of Olive Oil Production​

While focusing on health benefits, Dr. Gundry also acknowledges the importance of sustainable production methods. Here are some environmental considerations when choosing olive oil:

1. Water Usage: Olive trees are generally drought-resistant, but some production methods use significant amounts of water.

Look for brands that practice water conservation.

1. Pesticide Use: Organic olive oils are produced without synthetic pesticides, which can be better for the environment.
2. Biodiversity: Traditional olive groves can support a rich ecosystem.

Some producers are working to maintain biodiversity in their groves.

1. Waste Management: The production of olive oil generates waste known as olive mill wastewater.

Look for producers who manage this waste responsibly.

1. Carbon Footprint: Consider the distance the oil has traveled. While imported oils can be excellent, local options may have a lower carbon footprint.

Olive Oil in a Balanced Diet​

While Dr. Gundry is a strong advocate for the benefits of olive oil, he emphasizes that it should be part of a balanced, nutrient-rich diet. Here's how olive oil fits into his overall dietary recommendations:

1. Plant-Based Focus: Olive oil complements a diet rich in vegetables, fruits, nuts, and seeds.
2. Protein Balance: Use olive oil to prepare lean proteins like fish or plant-based protein sources.
3. Limiting Processed Foods: Olive oil can be used to make healthier versions of typically processed foods, like homemade salad dressings.
4. Mindful Consumption: While healthy, olive oil is calorie-dense.

Use it mindfully as part of a balanced diet.

1. Variety: While olive oil is excellent, don't forget about other healthy fats like avocados and nuts.

People Also Asked​

What is the healthiest type of olive oil?​

Extra virgin olive oil is generally considered the healthiest type because of its high content of useful compounds and minimal processing.

How much olive oil should I consume daily?​

Dr. Gundry typically recommends consuming 1-2 tablespoons of high-quality olive oil daily as part of a balanced diet.

Can olive oil help with fat loss?​

While olive oil is calorie-dense, its healthy fats can help increase satiety, potentially aiding in weight management when used as part of a balanced diet.

Is it safe to cook with olive oil?​

Yes, it's safe to cook with olive oil, especially at low to medium temperatures. High-quality extra virgin olive oil can withstand temperatures up to about 375°F (190°C).

How can I tell if olive oil has gone bad?​

Rancid olive oil will have an unpleasant odor, often described as waxy or putty-like. It may also taste stale or have a greasy mouthfeel.

Does olive oil need to be refrigerated?​

No, olive oil doesn't need to be refrigerated. It's best stored in a cool, dark place away from heat and light.

Can olive oil reduce inflammation?​

Yes, the polyphenols and other compounds in olive oil have anti-inflammatory properties that may help reduce chronic inflammation in the body.

Is olive oil good for heart health?​

Numerous studies have shown that olive oil, particularly extra virgin olive oil, can have useful effects on heart health when consumed as part of a balanced diet.

How does olive oil compare to other cooking oils?​

Olive oil, especially extra virgin olive oil, is generally considered one of the healthiest cooking oils because of its high content of monounsaturated fats and useful compounds.

Can olive oil improve brain function?​

Some studies suggest that the compounds in olive oil may have neuroprotective effects and could potentially support cognitive function, especially as part of a Mediterranean-style diet.

Key Takeaways:​

1. Choose extra virgin olive oil for maximum health benefits.
2. Look for oils with high polyphenol content, indicated by a peppery taste.
3. Store olive oil properly in a cool, dark place to preserve its useful compounds.
4. Incorporate 1-2 tablespoons of high-quality olive oil into your daily diet.
5. Use olive oil for low to medium-heat cooking and as a finishing oil for maximum flavor and health benefits.

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