Why does olive oil stand in a place of its own?

Olive oil is shown in Türkiye Beslenme Rehberi (TÜBER), Türkiye's national dietary guideline, as the best source of the monounsaturated n-9 fatty acid group; the only oil named alongside it is hazelnut oil. It has a privileged share in the guideline's daily measure distribution as well: against 1 measure of solid fat and 1 measure of any plant liquid oil, 1.5 or 2 measures of olive oil.

The daily share of monounsaturated fat

12-15 percent of the energy coming from total fat is recommended to come from monounsaturated fats. This is the largest share among the three fatty acid groups; the share given for saturated fats is 10 percent, and for polyunsaturated fats 7-10 percent.

The frame is the same again: 20-35 percent of daily energy comes from fat, and in a 2000 calorie diet this corresponds to 44-77 grams. The share of the monounsaturated fats is calculated inside that total. That plant liquid oils are liquid in structure at room temperature is the reason the guideline describes them as healthier fats.

What is in its composition?

The main fatty acid of olive oil is oleic acid. The guideline states that it has antioxidant properties and helps lower the tendency of cells to oxidation. Alongside it there are phenolic compounds such as oleuropein and oleocanthal. The guideline states that oleic acid helps lower the formation of proinflammatory molecules, and that oleic acid and the phenolic compounds show a protective effect because of their antioxidant activity.

Squalene, one of the hydrocarbons in the composition, is named separately as well. These take olive oil out of being only a fatty acid source; the components it carries alongside are as much a part of the guideline's reason for bringing it forward as the oil itself.

Its relation to the Mediterranean diet

The guideline states that the fat source of the traditional Mediterranean diet is olive oil; sunflower, hazelnut, corn, cottonseed and sesame oils are counted alongside it. The protectiveness of this diet is tied to the high consumption of fresh vegetables and fruit and of nuts, with olive oil at the head.

In the same section the Mediterranean diet is also defined as a sustainable model: in its nutritional, environmental, economic and sociocultural dimensions. Sustainable diets are adequate in nutritional terms, safe, culturally acceptable and applicable in structure; the guideline states that they offer healthy living for generations, that they are protective for biodiversity and ecosystems, and that they are economical.

Other monounsaturated sources

The two oils the guideline counts in the n-9 group are olive oil and hazelnut oil; rapeseed oil also appears among its monounsaturated sources. The guideline states that these oils are generally obtained from plant sources and are liquid in structure at room temperature; for this reason it is important to get most of the fat from unsaturated fats, above all from olive oil. Nuts and oilseeds take a place in this picture too, but their portions are kept small: a handful of hazelnuts is 30 nuts or 30 grams, and walnut is 4 pieces.

The egg shows the same distinction in a single food as well: the largest share of its fat is in the monounsaturated fatty acids. The breakdown stands in the egg article.

How is it used in the kitchen?

The guideline's cooking recommendations work independently of the type of fat. Frying in fat should not be given too much room in dishes, and fats should be added to the dish without being burned. Extra fat is not added to dishes that contain meat; in preparing meat, boiling, grilling and oven cooking are preferred.

These recommendations hold for olive oil as well. The guideline states that reheating a food containing trans fat even at a low level, again and again, can raise that amount; not using the same oil for frying again and again is a general rule for this reason.

The daily measure distribution finds its equivalent in the kitchen too. When the fat used in a day is divided so that one measure is solid, one measure is any plant liquid oil, and one and a half or two measures are olive oil, the distribution of types is built on its own.

Where does it turn into a mistake?

The first mistake is counting olive oil as free of energy. The guideline states separately that the energy content of every fat type is high and that they should be consumed in measure; the 1.5-2 share in the measure distribution is an upper limit, not a freedom.

The second mistake is taking olive oil for a nutrition model on its own; the protectiveness the guideline describes belongs to a whole pattern that includes vegetables, fruit and nuts as well. What the guideline describes in this section is a way of eating observed at the level of a population; it is not a recommendation given to a person.

This content has been prepared to support general nutrition literacy; it does not take the place of medical diagnosis or treatment and does not carry the character of personal nutrition advice. A personalized plan is prepared only by a qualified dietitian; if there is pregnancy, chronic illness, regular medication use, child nutrition or a clinical condition, supervision by a doctor and a dietitian is required before starting a plan.