Oh, Oh, Oh, Olive Oil!

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Given the prevalence of the ads and the ear-worminess of the jingle, there’s a good chance that the first three words of the title of this article made you automatically think it would end with “Ozempic.”

In case you’re not aware of it, Ozempic is a relatively new injectable drug, originally intended for diabetes treatment, that has fast gained popularity as a weight loss aid. It indirectly inhibits appetite by increasing the effect of a substance known as GLP-1, which the body produces as part of the blood sugar control system. It’s quite expensive (nearly $1000 for a month supply), although insurance and various discount programs are available that make it more affordable.

But there’s another “O” that can enhance GLP-1 function and has similar benefits to, although not as strong as, Ozempic. That’s olive oil (as well as other foods high in monounsaturated fats, such as avocados and avocado oil, macadamia nuts, almonds, and other nuts).

Monounsaturated fats, such as in olive oil, have considerable GLP-1 boosting effects, and may be a part of why the Mediterranean diet is often touted as one of the most healthy and effective weight loss diets around.

Saturated and polyunsaturated fats also increase GLP-1, but monounsaturated fats are more effective in this regard. The typical American diet tends to be much higher in the former two than the latter. So, a simple shift to using more monounsaturated fats may provide an easy way to help with healthy weight loss and maintenance, as well as improved blood sugar control.

Instead of butter, margarine, and things like soybean and canola oil, it might be worthwhile to switch to olive oil, avocado oil, and/or macadamia nut oil, especially for those with diabetes and those trying to lose weight. Granted, the sources of monounsaturated fats tend to be more expensive, but compared to Ozempic and similar drugs, they’re quite a bit cheaper and likely healthier in the long run.

Speaking of cost, there’s a couple of things to keep in mind when shopping for olive oil. First, there’s different grades of it. “Extra-virgin” is the highest grade, and the term refers to oil derived from the first press of the olives, which contains the highest percentage of momounsaturated fat, so that would be the preferred type in most cases. “Virgin,” “refined,” and just plain “olive oil,” are subject to more processing and generally have less nutritional value.

In addition to being aware of the grade of the oil, it’s important to understand that there’s a significant amount of “counterfeit” olive oil on the market these day. Some unscrupulous companies sell cheaper oils as extra-virgin olive oil when it may not be extra-virgin or even olive oil. In fact, I’ve seen estimates that up to 70% of olive oil on grocery store shelves is not what it’s labeled as.

While there are various tricks for determining whether a given olive oil brand is legit or not, it’s probably simpler and more reliable to buy brands that are certified by an independent organization, such as the North American Olive Oil Association. They maintain a list of certified olive oil products on their website at: https://www.aboutoliveoil.org/79-certified-pure-and-authentic-olive-oils .

Avocado and macadamia nut oils tend to be considerably more expensive than olive oil, but they are also good choices in terms of monounsaturated fat content, and they provide their own distinct flavors that some may prefer to olive oil. I was not able to find a certifying organization for either, but they’re more niche products with considerably less brand competition than olive oil so they’re probably less likely to be counterfeit.

There are other aspects of the Mediterranean diet that make it a good choice for both weight loss and blood sugar control. But simply switching to more monounsaturated fats versus saturated and polyunsaturated can give you some of the benefits without making major changes, so it’s a good place to start.

Until next time…

George F. Best, D.C.