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IAN & SPAIN

WELCOME TO MY BLOG. HAVING LIVED IN SPAIN FOR OVER TWENTY YEARS I HAVE TRULY MANAGED TO IMMERSE MYSELF IN THE LOCAL CULTURE AND FEEL TOTALLY INTEGRATED. I WILL BE WRITING ABOUT MY PASSION FOR SPANISH FOOD AND DRINK AS WELL AS ITS CULTURE, PEOPLE AND PLACES OF SPECIAL INTEREST. PLEASE FEEL FREE TO LEAVE A COMMENT.

Breakfast with Extra Virgin Olive Oil reduces inflammation
10 January 2019 @ 13:29

Studies published in 'Food Chemistry' show that adding phenol-rich olive oil to breakfast successfully lowers the inflammation linked to 'metabolic syndrome'.

Inflammation is associated with metabolic syndrome, an increasingly common condition characterised by the presence of three of the following pathologies in an individual: obesity (particularly abdominal fat), high blood pressure, a low level of “good” HDL cholesterol, high fasting blood sugar and a high level of triglycerides. Left untreated, metabolic syndrome can trigger diabetes, stroke and heart disease.

The studies brought together forty-nine patients with metabolic syndrome added 40 ml of high-, medium- or low-phenol virgin olive oil to their breakfast. The high-phenol olive oil (398 parts per million) breakfast neutralised pro-inflammatory gene expression in patients while reducing pro-inflammatory cytokines in blood plasma. The result was an overall lower level of post-meal inflammation.

Phenols — phytochemicals found in plant-based foods such as olives, coffee, tea, and chocolate — have been enjoying the nutritional limelight as an increasing number of health-related benefits are revealed. While the lion’s share of studies to date focus on their anti-oxidant benefits, growing evidence shows that phenols also reduce inflammation.

Chronic low-grade inflammation precedes and predicts the onset of diabetes in adults with metabolic syndrome and researchers believe it plays a similar role in cardiovascular disease. It is estimated that over 30 percent of all adults in the USA have metabolic syndrome, a phenomenon seen in another western countries and quickly spreading to developing countries including India, China and Brazil.

These studies add valuable information on understanding how phenols reduce inflammation by modulating cell signaling pathways and suggests that a breakfast that includes phenol-rich olive oil helps alleviate inflammation associated with metabolic syndrome and related diseases.

One way of knowing that your olive oil is high in Phenols is its taste. Phenols give olive oil its bitter taste, so the bitterer it is the more phenols it has. Examples of varieties that are high in phenols are Picual, Cornicabra, Hojiblanca and Empeltre. In supermarkets you will more readily find Picual, Hojiblanca and Cornicabra.



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Claude said:
14 January 2019 @ 12:51

Dear Ian
In the last few years, nutrition has become a very controversial subject. I know because I have been working for 40 yrs in the pharma industry and all kind of diseases. I am not here to push any drugs because i gave become adverse to them and i dont use any.

Indeed inflammation is a major driver behind a number of disease such as T2DM, metabolic syndrome, kidney disease, cancer and alzheimer. Nutrition has became a major interest in my daily life since i am semi retired and I spend lots of time studying nutrition because doctors or nutrition experts are of no help given their education.

Therefore I agree with you for olive oil which is among the top products because it is mainly product containing high levels of fats; however the bread is a part of the complex carbohydrate macronutrients which should not be part of your diet.

As such you should study more low carbs diet which implies more healthy fats (no transfat), moderate proteins and very low carbs/sugar which are responsible for the stat of any disease. There are ample real scientific evidence to the subject.

F0r the first time in 40 years i have lost 25kg of weight just by changing the food that I am eating. Nutrition is responsible for 80% of weight loss and exercice ~20%.

If you want to live many more years, nutrition should be taken seriously.

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