Olive oil and the Mediterranean diet

The nutritional value of olive oil 

Olive oil is a key element of the Mediterranean diet, and its nutritional value comes from its high content of monounsaturated fatty acids, antioxidants and vitamins – found in greater concentrations than in other widely used vegetable oils and cooking fats.

Thanks to the way it is extracted, olive oil undergoes minimal processing, retaining its distinctive flavour and most of its natural micronutrients. Depending on factors such as temperature reached during pressing of the fruit and acidity levels, extra virgin olive oil stands out for its particularly high content of monounsaturated fatty acids. It is best consumed raw in salads or added to dishes at the end of cooking. Alternatively, it can be used at moderate temperatures to help preserve as many of its nutritional and antioxidant properties as possible.

Regular consumption of olive oil has been associated with maintaining a healthy body weight and overall wellbeing. But don’t forget that it is a source of fat, containing a significant number of calories per tablespoon. As a result, excessive consumption increases overall daily calorie intake, potentially leading to weight gain and placing a strain on metabolic health.

In Greece, there’s a wide variety of olive oils to suit every taste. The origin, terrain and climate of each olive-growing region play a key role in shaping the characteristics of the olives and, in turn, the olive oil itself. For example, an olive oil may be single-varietal or a blend, sweeter or more acidic in flavour, and richer or lighter in texture.

Whatever your preferred flavour profile, Greek olive oil is a valuable part of a balanced diet, with well-established nutritional value and multiple benefits for both physical and mental wellbeing.

The health benefits of olive oil 

Olive oil is proven to offer significant health benefits. It supports cardiovascular health by lowering ‘bad’ cholesterol and increasing ‘good’ cholesterol, helping to reduce the risk of atherosclerosis and heart disease. In addition, its antioxidant and anti-inflammatory properties contribute to protection against chronic conditions such as type 2 diabetes. 

Studies also suggest that regular consumption of olive oil may help reduce the risk of certain cancers, thanks to its antioxidants, which limit oxidative damage in the body.

Beyond its cardiovascular benefits, olive oil also plays an important role in maintaining brain health. It has been linked to the prevention of cognitive decline and other degenerative brain conditions, while also supporting memory and concentration.

At the same time, the nutritional value of olive oil is reflected in the way it supports a healthy metabolism and aids digestion, helping the body absorb fat-soluble vitamins more effectively.

Olive oil as a way of life

From antiquity to today, olive oil has been a symbol of healthy eating and an integral part of Greek identity. Its production connects the land, nature and culture with everyday life, and it would be hard to find a traditional recipe in which olive oil doesn’t play a leading role.

The practices surrounding the cultivation and care of the olive tree form part of Greece’s intangible cultural heritage, officially recognised by UNESCO as part of efforts to safeguard local traditions. At the same time, the nutritional value of olive oil has been acknowledged across the centuries – from the healing properties attributed to it by the ancient Greeks to its central role in today’s Mediterranean diet.

Olive oil has not only been a cultural and dietary mainstay but also an important economic resource for the country, supporting livelihoods even in challenging times through trade. Today, it remains a symbol of Greek tradition and a contributor to the country’s overall wellbeing.

The example of Ikaria

The importance and nutritional value of olive oil in supporting longevity are particularly evident in the ‘Blue Zones’, where people tend to live longer than average. Ikaria has been identified as one of these, as the dietary habits of its residents – with olive oil playing a leading role – combined with their overall lifestyle, are linked to increased life expectancy.

In fact, the diet followed on Ikaria is so distinctive that it has been recognised as a subcategory of the Mediterranean diet, known as the Ikarian diet, which in recent years has gained renewed attention for its many health benefits. 

The foundation of the Ikarian diet is plant-based foods such as vegetables, wild greens, nuts and legumes, accompanied by fresh olive oil and guided by seasonality and the availability of local produce. The consumption of animal protein is limited, with an emphasis on fish and less on meat. A classic Ikarian dish is a mix of slow-cooked vegetables finished with olive oil, known as Soufiko, while another favourite is beans with seasonal greens.

It is important to note, however, that the Ikarian diet is not only about what people eat. It reflects a broader, holistic way of life, shaped by a slower pace, strong community ties and a deep enjoyment of daily life.

The same holistic approach extends to the production and use of olive oil in Ikaria. Locals don’t treat it as a commodity from which to profit, but as something they produce mainly for themselves and to share with friends and family. For this reason, Ikarian olive oil is rarely found for sale in shops or online, as production is limited and largely reserved for personal use.

As the locals will tell you, the olive harvest and the extraction of olive oil are important annual rituals, passed down from generation to generation. Most families maintain their own small groves and produce their own oil, without aiming for large-scale production. In this way, olive oil in the Ikarian diet remains natural and unaltered, as there is no need for chemical or other artificial interventions to increase yield.

The embodiment of Greek values

Of course, Ikarians aren’t alone in Greece in enjoying the benefits of olive oil. The Cretan diet is regarded as one of the healthiest in the world, as is Messinian diet in the Peloponnese. Indeed, there isn’t a region in Greece where olives aren’t cultivated. 

With its nutritional value, beneficial properties, scientifically recognised health benefits and constant presence in everyday food culture, olive oil embodies the values of Greek – and, by extension, Mediterranean – cuisine. In simple terms, it is not just a staple ingredient but a vital part of the nation’s wellbeing and cultural heritage.