Olive Oil and Blood Sugar: Scientific Insights You Should Know
Introduction
Extra virgin olive oil (EVO) is a pillar of the Mediterranean diet, known for its many benefits for cardiovascular, digestive and metabolic health. Among its most interesting properties is that of helping to stabilize glycemia, or blood sugar levels.
Effective blood sugar control is essential to prevent and manage conditions such as type 2 diabetes, insulin resistance, and metabolic syndrome. Let’s see how EVO oil can help improve postprandial glycemic response, according to the latest scientific evidence
What Does Extra Virgin Olive Oil Contain?
EVO oil is rich in:
- Oleic acid: a monounsaturated fat that modulates insulin response
- Polyphenols: natural antioxidants (such as oleuropein, hydroxytyrosol)
- Vitamin E: with anti-inflammatory function
- Phytosterols: which protect the endothelium and lipid metabolism
These compounds work synergistically to improve carbohydrate metabolism.
How Olive Oil Helps Control Blood Sugar
1. Slows Down The Absorption Of Carbohydrates
EVO oil, taken with carbohydrates (e.g. bread or pasta), modulates the glycemic peak by reducing the speed with which sugars are absorbed into the blood. This is possible thanks to the presence of fats and polyphenols, which slow down digestion and dampen the insulin response.
2. Improves Insulin Sensitivity
Oleic acid has a direct effect on pancreatic beta cell function and insulin receptor sensitivity. Improved insulin action allows for better use of circulating glucose.
3. Reduces Systemic Inflammation
A chronic inflammatory state is often associated with insulin resistance and diabetes. The polyphenols in EVO oil have anti-inflammatory properties that help counteract this mechanism, protecting tissues.
4. It Acts Positively On The Intestinal Microbiota
Extra virgin olive oil has beneficial effects on the intestinal bacterial flora, which plays an important role in regulating blood sugar levels and modulating the insulin response.
What Scientific Studies Say
- A study published in Diabetes Care found that adding olive oil to a carbohydrate-rich meal significantly reduced postprandial blood sugar, compared to a meal without fat or with other vegetable fats.
- Another study by La Sapienza University of Rome has shown that EVO oil reduces blood glucose and LDL cholesterol levels just a few hours after a meal.
- Olive oil polyphenols have been shown to improve biomarkers of inflammation and oxidative stress, two factors closely linked to metabolic dysfunction.
How To Use Olive Oil Correctly
- Always prefer cold-pressed extra virgin olive oil
- To keep the polyphenols intact, use it raw.
- Avoid prolonged high temperature cooking
- The recommended dose is about 2-3 tablespoons per day
Taken with whole grains and legumes, vegetables, EVO oil amplifies the anti-diabetic, and anti-inflammatory benefits of the Mediterranean diet.
Who Can Benefit From Olive Oil
- People with prediabetes or unstable blood sugar
- People affected from insulin resistance or metabolic syndrome
- Type 2 diabetics (on medical advice)
- Subjects following low-calorie or weight-control diets
In these cases, EVO oil becomes not just a condiment, but a true metabolic ally.
Conclusion
Extra virgin olive oil is not only a tasty and healthy choice, but also an effective nutritional tool for controlling blood sugar. Thanks to its good fats and polyphenols, it helps stabilize blood sugar levels, improve insulin action and fight inflammation. Integrating it consistently into a balanced diet is a concrete step to prevent metabolic disorders and improve overall health.
