I’d like to mention one of my favorites of all Italian traditions: the aperitivo. What is an aperitivo in Italy? The term literally means “to open your appetite,” and as you might have noticed, the word sounds close to what we would call an “appetizer” in English, and that’s partly what it is—a little appetizer before the main meal of the evening.
But it’s also part Happy Hour. However, even when you combine the two concepts, it still doesn’t quite define what it means as a social phenomenon. It’s really about taking a little bit of time between the working day and the family dinner to socialize with friends in a festive atmosphere.
You see, food and wine and socializing always go hand in hand. That’s why you’ll never find a drive-through window in Italy. Eating in your car carries the same stigma as urinating in public. Only brutish, socially outcast people engage in such tasteless activities.
What Is Italian Aperitivo?
Typically, aperitivo begins around 7:00 p.m. and lasts an hour or so. You pay one price and you get a drink of your choice—traditionally a Campari cocktail, a Prosecco, or a glass of wine—and an assortment of small bites.
Yes, in accordance with the “Italian Food Rules,” it MUST come with something to eat. Drinking on an empty stomach is not an option. Even if you order a drink at a cafe outside of aperitivo hour, they’ll still give you something to munch on. I can’t confirm it, but I think it might actually be a law in Italy.
There are several grades of aperitivo. For example, you might have one at your local bar and it will consist of merely a drink, some nuts, olives, and small finger sandwiches, which will cost about 5 Euros.
Or you can go to a fancy restaurant or cocktail lounge and for 10-15 Euros you’ll get a much more elaborate display of food (un aperitivo rinforzato), including pasta dishes and sliced meats and cheeses. Often this can be your meal for the evening, making it an affordable dinner option if you’re alone or not in the mood for a big sit-down affair.
(This is an especially good idea for middle-aged American male expats, like myself, who are not to be trusted near stoves, ovens, or any form of open flames.)
What Are Stuzzichini?
The word “stuzzichini” is a plural noun in Italian that comes from the verb “stuzzicare,” which means “to stimulate” or “to whet” or “to tease.” The word can be translated as “little nibbles” or “snacks” in English, but it carries another connotation in Italian that reflects the social and cultural significance of the aperitivo.
So the definition of “stuzzichini” refers to the literal meaning of small, bite-sized snacks that are served during the aperitivo. These can include olives, nuts, cheese, cured meats, bruschetta, and other small dishes that are meant to be shared among a group of people.
However, on a deeper level, “stuzzichini” reflects the social and cultural significance of the aperitivo as a whole. The idea of “teasing” or “stimulating” the palate with small snacks and light drinks is meant to create a sense of anticipation and pleasure that can be shared among friends or family.
Typical Food For an Aperitivo in Italy
The specific types of stuzzichini can vary depending on the region, but there are some common options that are popular throughout Italy.
Olives are a staple of the aperitivo spread and can be found in many different varieties, including green, black, and even stuffed. Other popular options include nuts such as almonds and pistachios, which are often roasted and salted for added flavor.
Cheese is another popular option, and there are many different types that are commonly served during the aperitivo. Some of the most popular include Parmigiano-Reggiano, pecorino, and gorgonzola, all of which pair well with a variety of different drinks.
Cured meats are also a popular option and are often served sliced thinly alongside bread or crackers. Some of the most popular types of cured meats include prosciutto, salami, and mortadella.
In Venice they have little cafes that are devoted almost exclusively to this activity. They are called “bàcari” and there you can try their cicchetti (small appetizers) and ombrette (small glasses of local wine). In Tuscany they often serve crostini, which are topped with fegatini (chicken liver patè), wild mushrooms, or an olive tapenade.
Other options can include small sandwiches, dips such as Sicilian caponata, and even small pizzas or savory tarts. The key is to have a variety of different options that can be shared among a group of people and that pair well with the drinks being served.
Overall, the stuzzichini served during the aperitivo are designed to be light and flavorful, providing the perfect accompaniment to a pre-dinner drink and setting the stage for a delicious Italian meal.
What To Drink For an Aperitivo in Italy?
It’s worthwhile to point out that, unlike Happy Hour, this little interval typically consists of ONE drink only and should not be viewed as an occasion to get drunk. Only German tourists, British expats, and American college students do that…and it’s considered very bad form. If you see someone drunk in public in Italy, he or she is certainly NOT an Italian.
So… if you’re only going to have one drink, you’d better make it a good one. I suggest a Negroni: equal parts Campari, gin, and sweet vermouth on the rocks with a twist of lemon. It is the ideal choice before dinner to heighten your appetite and prepare your stomach for the meal.
History of the Aperitivo in Italy
The origins of the aperitivo can be traced back to Italy in the late 18th century, specifically to the city of Turin. At this time, Turin was a bustling industrial center, and a growing middle class had emerged, eager to indulge in the finer things in life.
One of these new luxuries was vermouth, a fortified wine that was infused with botanicals such as wormwood, cinnamon, and cloves. The creator of the first commercial vermouth was a man named Antonio Benedetto Carpano, who produced his famous vermouth in 1786.
Carpano’s vermouth was an instant success, and it quickly became a popular aperitif among the people of Turin. The word “aperitivo” comes from the Latin word “aperire,” meaning “to open,” and it refers to the idea of opening the palate before a meal. Vermouth was the perfect Italian drink for this purpose, with its complex flavors and bitter notes that were said to stimulate the appetite.
As vermouth grew in popularity, other drinks were added to the aperitivo menu, including bitters, liqueurs, and fortified wines such as Campari, Aperol, and Cinzano. These drinks were served with a variety of snacks or small dishes, known as “stuzzichini,” which were designed to complement the drinks and to stimulate the appetite.
The aperitivo became a beloved ritual in Turin and other cities throughout Italy, and it was soon adopted as a way of life. The aperitivo hour became a time for people to unwind after work, catch up with friends, and socialize before dinner. Today, the aperitivo is a classic Italian tradition, and it is enjoyed throughout the country as a way of celebrating life and enjoying the finer things.
On the way home from your job, you make a passeggiata (evening stroll), stopping for a little window shopping along the way, and then finally ending up at the bar where you’ll have a small bite to eat with some friends while chatting about soccer. The whole of Italian culture all comes together during an aperitivo in Italy.
Whatever your preference, don’t miss the opportunity to participate in this timeless tradition while in Italy…or even recreate the vibe in your own home. It’s the best of Italy all rolled up into one hour! Salute!
As I’ve mentioned in other posts on this website, I personally use the Mediterranean Diet to reduce inflammation. In my case, mostly for some chronic joint pain. As a former healthcare professional, I always look to the well-documented research of medical professionals rather than the anecdotes put forth by promoters of dietary fads.
The Mediterranean Diet has both the scientific research and the large-scale population data to prove its efficacy.
One of the reasons why the Mediterranean Diet is anti-inflammatory is because it is rich in antioxidants and anti-inflammatory compounds such as polyphenols, flavonoids, and omega-3 fatty acids. These compounds can help to neutralize free radicals, reduce oxidative stress, and modulate the immune system, which in turn can help to reduce inflammation.
Furthermore, the Mediterranean Diet is low in pro-inflammatory substances such as are found in highly-processed foods, as well as red meat, refined grains, and sugary drinks…all of which are associated with increased inflammation in the body.
The evidence shows that adherence to the Mediterranean Diet can lead to a reduction in inflammatory biomarkers such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α).
Additionally, there is an inverse correlation with the developing chronic diseases such as cardiovascular disease, type 2 diabetes, cancer, and neurodegenerative disorders (ex. Alzheimer’s disease).
A recent study published in the Journal of Biomedicines demonstrated how a Mediterranean Diet can be used as a tool to combat inflammation and chronic diseases.
Another study published in the New England Journal of Medicine found that a Mediterranean Diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events among high-risk individuals, compared with a low-fat diet.
The medical literature is rich with these types of studies. On the other hand, proponents of such fads as the Keto Diet or the Paleo Diet rely much more on anecdotal evidence and flawed research. For a long term lifestyle, there isn’t a better template than the Mediterranean Diet to reduce inflammation and the associated chronic diseases.
Italian Foods That Reduce Inflammation
But which foods should we eat in the Mediterranean diet to reduce inflammation? There are many foods in the daily Italian kitchen that are rich in antioxidants and anti-inflammatory compounds.
For starters, look for the rainbow of bright colors found in plant foods: red, green, yellow, orange, purple. Fruits and vegetables such as berries, leafy greens, cruciferous vegetables, tomatoes, peppers, and citrus fruits are all excellent sources of antioxidants and anti-inflammatory compounds.
Whole grains, such as brown rice, quinoa, and whole wheat, contain fiber, vitamins, minerals, and antioxidants that can help to reduce inflammation. Nuts and seeds, including almonds, walnuts, flaxseeds, and chia seeds, are rich in omega-3 fatty acids, which have been shown to have anti-inflammatory effects, and they also contain polyphenols and other antioxidants.
Legumes, such as beans, lentils, and chickpeas, are high in fiber, protein, and antioxidants and have been shown to have anti-inflammatory effects. Certain varieties of mushrooms contain powerful immune regulating and anti-cancer compounds called polysaccharides.
Fatty fish, such as salmon, mackerel, anchovies and sardines, are rich in omega-3 fatty acids, which have potent anti-inflammatory effects. They also contain other nutrients such as vitamin D and selenium.
Extra-virgin olive oil is a rich source of polyphenols and other antioxidants, as well as monounsaturated fatty acids that can help to reduce inflammation. Extra virgin olive oil contains oleocanthal, which activates the same anti-inflammatory receptors as ibuprofen without the side effects.
The addition of fermented foods and beverages to promote health in the gut microbiome is important, too. If you aren’t able to incorporate enough of these into your diet, then a probiotic supplement might be a possible solution.
Finally, many spices and herbs such as turmeric, ginger, cinnamon, oregano, and rosemary have potent antioxidant and anti-inflammatory properties. In fact, spices are anti-inflammatory powerhouses. Meat cooked with these spices can neutralize potential inflammation.
Consuming a variety of these foods on a regular basis can help to reduce inflammation in the body and promote overall health and well-being.
Tips to Reduce Inflammation With the Mediterranean Diet
OK, so all of the scientific evidence is great. But how do we put this information into action that will result in improved health and well being, with a reduced incidence of inflammatory diseases? Here are seven suggestions to get started:
Italians Love Cruciferous Vegetables
Cruciferous vegetables are an essential component of the Mediterranean Diet due to their high nutritional value and versatility in cooking recipes. These vegetables, such as broccoli, cauliflower, Brussels sprouts, and kale, are excellent sources of fiber, vitamins, minerals, and antioxidants. They are also rich in glucosinolates, which are compounds that have been shown to have anti-inflammatory and anticancer properties.
In Mediterranean cuisine, cruciferous vegetables are often used in Italian salads, soups, and side dishes. They can be grilled, roasted, sautéed, or steamed, and can be combined with other ingredients such as garlic, lemon, and olive oil to enhance their flavor and nutritional value. For example, roasted cauliflower with lemon and garlic is a popular Mediterranean dish that is both delicious and nutritious.
Beans for Protein and Fiber
Beans are an important component of the Mediterranean Diet due to their high fiber and protein content, as well as their anti-inflammatory properties. There are various types of beans, including black beans, kidney beans, chickpeas, and lentils, that can be used in a variety of ways in this diet regime.
In Mediterranean cuisine, beans are often used in soups, stews, and salads. For example, a traditional Mediterranean dish such as hummus is made from chickpeas, which are blended with tahini, olive oil, lemon juice, and garlic. Another example is lentil soup, which is a staple dish in many Mediterranean countries. Pasta e Fagioli is a popular soup from the South of Italy.
Beans can also be used as a meat substitute in Italian vegetarian and vegan dishes. For example, black beans can be used to make black bean burgers or added to salads, while chickpeas can be used to make vegetarian chili or added to pasta dishes.
Additionally, beans can be used as a side dish, such as in a Mediterranean-style bean salad that is made with a variety of beans, chopped vegetables, and a light dressing made from olive oil and lemon juice.
Add Extra Virgin Olive Oil AFTER Cooking
Extra virgin olive oil (EVOO) is a fundamental component of the Mediterranean Diet and is used extensively in this dietary regime. EVOO is rich in monounsaturated fatty acids, polyphenols, and other antioxidants, which have been shown to have anti-inflammatory and cardiovascular benefits.
In the Mediterranean Diet, EVOO is used as a primary source of fat for cooking and as a dressing for salads and vegetables. It is commonly used in dishes such as grilled vegetables, seafood, pasta, and soups. It can also be used as a condiment, drizzled over bread or added to dips such as hummus.
When EVOO is heated for cooking, it can undergo changes in its chemical composition, which can affect its nutritional value. The heat can break down the fatty acids and antioxidants in EVOO, reducing its anti-inflammatory properties. However, when used in moderation, EVOO can still be a healthy choice for cooking.
On the other hand, adding EVOO raw to dress vegetables and other foods is the healthiest way to consume it. When used in this way, the EVOO is not exposed to high temperatures, preserving its nutritional value and maintaining its anti-inflammatory properties.
A Dash of Fresh Herbs for Flavor and Health
Fresh herbs are an important part of the Mediterranean Diet, as they add flavor, aroma, and nutritional value to dishes. Herbs such as basil, parsley, thyme, rosemary, oregano, and mint are commonly used in Mediterranean cuisine, both fresh and dried.
From a flavor standpoint, fresh herbs add a bright and fresh flavor to dishes that cannot be replicated with dried herbs or spices. For example, basil adds a sweet, aromatic flavor to tomato-based dishes, while oregano has a slightly bitter and pungent flavor that compliments meats, fish, and vegetables. Rosemary has a strong, woody flavor that works well with roasted meats, potatoes, and vegetables, while mint adds a cool, refreshing flavor to salads, drinks, and desserts.
In addition to their culinary value, fresh herbs are also rich in nutrients and antioxidants. For example, basil contains high levels of vitamin K, which is important for bone health, while parsley is a good source of vitamin C, folate, and iron. Oregano is high in antioxidants, which have anti-inflammatory properties, while thyme contains compounds that have been shown to have antibacterial and antifungal properties.
In Mediterranean cuisine, fresh herbs are used in a variety of ways. They can be added to salads, soups, stews, sauces, and marinades, as well as used as a garnish. For example, a classic Mediterranean dish such as Greek salad is made with fresh herbs such as parsley, oregano, and mint, which add both flavor and nutritional value to the dish.
Eat Your Ruffage
My great-grandmother who was born and raised in Calabria, Italy, always used to implore us to “Eat your ruffage!” It was a lesson she learned as a little girl that kept her gut healthy and happy for nearly 90 years.
Fiber is an essential component of an anti-inflammatory diet because it plays a crucial role in maintaining gut health and reducing inflammation in the body.
Fiber is a type of carbohydrate that cannot be digested by the body, meaning it passes through the digestive system mostly intact. This allows it to act as a prebiotic, feeding the beneficial bacteria in the gut and promoting their growth. A healthy gut microbiome is essential for reducing inflammation in the body, as it plays a critical role in regulating the immune system and maintaining the intestinal barrier function.
In addition to promoting gut health, fiber also helps to regulate blood sugar levels and prevent insulin resistance, which can lead to chronic inflammation. Fiber slows down the absorption of glucose into the bloodstream, preventing spikes in blood sugar levels and reducing the demand on the pancreas to produce insulin.
Furthermore, fiber can help to reduce levels of pro-inflammatory molecules in the body, such as C-reactive protein (CRP) and interleukin-6 (IL-6). These molecules are associated with chronic inflammation and are risk factors for a number of chronic diseases, including heart disease, diabetes, and cancer.
Fiber is found in a variety of plant-based foods, including fruits, vegetables, whole grains, legumes, and nuts. To incorporate more fiber into an anti-inflammatory diet, it is recommended to consume at least five servings of fruits and vegetables per day, choose whole grains over refined grains, and include legumes and nuts in meals and snacks.
Red Red Wine Will Make You Feel So Fine…
Red wine, in moderation, has been shown to provide several health benefits to people who follow this diet.
Red wine contains polyphenols, which are natural compounds that have anti-inflammatory and antioxidant properties. One of the most well-known polyphenols found in red wine is resveratrol, which has been shown to have cardiovascular benefits, including reducing the risk of heart disease. Resveratrol has also been linked to reduced inflammation, improved insulin sensitivity, and improved brain function.
Moderate red wine consumption has been associated with several health benefits, including:
Reduced risk of heart disease: Red wine contains antioxidants that help to prevent the buildup of cholesterol in the arteries, which can lead to heart disease. Studies have shown that moderate red wine consumption can reduce the risk of heart disease by improving blood flow and reducing inflammation in the body.
Improved insulin sensitivity: Red wine has been shown to improve insulin sensitivity, which is important for preventing type 2 diabetes. This is due to the presence of resveratrol, which can improve glucose uptake and reduce insulin resistance.
Lowered risk of certain cancers: Resveratrol has been shown to have anti-cancer properties, and moderate red wine consumption has been linked to a reduced risk of certain types of cancer, including colon, prostate, and breast cancer.
It is important to note that moderation is key when it comes to red wine consumption. While moderate red wine consumption has been associated with health benefits, excessive consumption can have negative effects on health, including increased risk of liver disease, certain cancers, and addiction.
Fasting for Cellular Rejuvenation
Italian food is extremely healthy, but once in a while a little fasting can go a long way. The age-old practice of fasting can be added to the Mediterranean Diet regime to promote anti-aging and cellular rejuvenation through a method called intermittent fasting (IF).
Intermittent fasting involves periods of restricted food intake, followed by periods of normal eating. There are several ways to practice intermittent fasting, including the 16/8 method, where food is consumed during an 8-hour window and fasting is practiced for 16 hours, or the 5:2 method, where food is consumed normally for five days and calorie intake is restricted to 500-600 calories for two non-consecutive days.
Intermittent fasting has been shown to have several health benefits, including promoting cellular rejuvenation and reducing inflammation in the body. During periods of fasting, the body eventually initiates a process called autophagy, where cells break down and recycle old or damaged proteins. This process helps to remove cellular waste and can promote cellular rejuvenation, reducing the effects of aging and improving overall health.
To incorporate intermittent fasting into the Mediterranean Diet regime, it is recommended to start slowly and gradually increase fasting periods over time. It is important to maintain a balanced diet during eating periods, consuming a variety of plant-based foods, healthy fats, and lean proteins.
The Best Anti Inflammatory Diet
The Mediterranean Diet to reduce inflammation in the body works by providing a rich source of antioxidants and anti-inflammatory compounds, while limiting the intake of pro-inflammatory foods. Adherence to the Mediterranean Diet has been associated with a lower risk of developing chronic diseases such as cardiovascular disease, type 2 diabetes, cancer, allergies, asthma, chronic fatigue, various autoimmune diseases, and neurodegenerative disorders.
The best thing you can do for your health is to cut down or cut out inflammatory foods and increase anti-inflammatory foods by starting the Mediterranean Diet today!
FAQ: Is The Mediterranean Diet Anti Inflammatory?
Yes, following a Mediterranean Diet has been shown to decrease the levels of pro-inflammatory molecules in the body, such as C-reactive protein (CRP), and increase anti-inflammatory molecules, such as adiponectin.
Go into many Italian kitchens and you will come across not one, not two, maybe not even three, but countless bottles of extra virgin olive oil. It is considered a significant part of Italian culture and when you taste its incredible flavor, it’s hard to argue why it shouldn’t be.
Italian cuisine is famous throughout the world. As with most aspects of life, the Italian demand quality. And this includes food, how it’s prepared, and its ingredients.
When it comes to extra virgin olive oil, the Italians demand the best. It should be fresh. It should be fragrant. And, most of all, it should be delicious. Thankfully, on an Italian table, it is usually all three.
Most Italian homes have stacks of extra virgin olive oil. Some even carry stashes with them in case they are served with inferior olive oil. When you’re in Italy, you are truly spoiled for choice when it comes to extra virgin olive oil.
Whether it’s from the picturesque hills of Tuscany or made in the streets of Naples and Puglia, this oil is not only used for cooking. Instead, many Italian families use their best bottle of extra virgin olive oil in a “Crudo” way.
In other words, it is drizzled on different dishes such as pasta, vegetables, and pizzas. This adds a variety of flavors to certain dishes such as rich pepper notes to more fruity tastes. No wonder some Italian families go through a whole liter of the stuff every week!
Ask any Italian and they will tell you that a few drops of the best extra virgin olive oil can make a bland meal come to life (not that the Italians ever do bland meals!) Go for the top-shelf olive oil and your taste buds will be more alive than ever before.
To find out more about this love story between Italians and extra virgin olive oil, we decided to delve a little deeper. Read on as we discover what you should pair extra virgin olive oil with and what the best bottles are out there right now.
By the end of this article, you will understand the seduction extra virgin olive oil has over the Italian’s taste buds.
Palate
To truly get to grips with why extra virgin olive oil is so beloved in Italy, you need to develop your palate. In other words, you need to become an “assaggiatore.” Translated, this is an expert in discerning varying flavors.
To begin, you should taste the oil on its own. Place a single drop or two onto your tongue and allow it to move around your mouth. If you have ever participated in wine tasting before, this is a similar method.
Now, close your eyes and let the olive oil take you away into a flavorsome nirvana. As you focus on the flavors, you should start to notice various layers of notes shining through. If it’s top-shelf extra virgin olive oil, you may experience a tingling sensation in your mouth.
This is especially evident with oils that were produced at the beginning of the cultivation season when olives were still green. How rich and strong the smell and tastes are tend to depend on the type of olive and if they were green or mature during the creation of the oil.
Another factor that can affect extra virgin olive oil’s taste is where it was grown. For instance, in some regions of Italy, the flavor of certain varieties of olives can change from one kilometer to the next. Anyone for an olive-tasting road trip? Let’s go!
The flavors can vary dramatically. They can be rich and peppery while another olive down the road can have fruity and grassy notes.
And, of course, there are blends to consider. Some have fragrant mixes of different flavored olives that produce unique flavors that, while not naturally grown, are out of this world.
Once you understand the flavors of olives and how olive oil can please your palate, you can start to appreciate the diverse flavors different oils offer. To continue your journey into the world of extra virgin olive oil, we recommend trying a different product drizzled over grilled meat or fish.
Then try another over a simple bruschetta or vegetables. You will soon start to see the difference and understand what works best with what dish.
Pairing Extra Virgin Olive Oil With Meals
As we stated earlier, the Italians demand quality, especially with their food. That is why they take considerable effort and time in pairing extra virgin olive oil with different dishes. In fact, this is considered as important as pairing the right wine with a meal in some circles.
If you are making salads, bruschetta, or grilled vegetables, we recommend using an extra virgin olive oil that boasts a clear flavor. It should have stronger fruity notes. Coratina olives are an ideal choice for such dishes.
For a fish-based meal, pasta, and raw or a cooked vegetable dish, a sweeter, more delicate olive oil is best. We highly recommend using frantoiana or nocellara del belice olives to get the best flavors.
Cooked dishes are best paired with an extra virgin olive oil that features a blend of different olives from Italy. These should be light in order to work perfectly with all kinds of cooked dishes and their distinct flavors.
If you wish to pair extra virgin olive oil with different meals, you need to understand how both taste individually. This is the best way to combine their flavors and notes. Start by adding small drops of olive oil and do the taste test as we mentioned above.
You will soon experience the mixture of flavors on your palate and grow more accustomed to what suits what best.
Some robust oils can ruin delicate dishes with mild-tasting ingredients. On the other hand, some strong spicy dishes can overpower the flavors of more delicate oils. It’s a fine balance that takes time to master and understand but something many Italians are brought up with.
A little fruitiness,
A slight bitterness, akin to biting into a fresh olive
A bit of a peppery note
Extra Virgin Olive Oil vs Olive Oil: Which Is Healthier?
One reason why the Italians swear by extra virgin olive oil is that it’s the least processed form of any olive oil. This allows it to retain all of its natural vitamins and antioxidants which would otherwise be lost during processing.
Therefore, extra virgin olive oil is typically healthier than regular olive oil but it does usually come at a higher price.
Oils that contain MUFAS (Mono Unsaturated Fatty Acids), such as olive oil, are a healthy addition to most diets. This is even more so when the oil is used as an alternative to saturated and trans fats.
However, you still need to eat healthy foods in moderation to maintain a healthy lifestyle because even healthy fats are low in nutrients and high in calories.
When manufacturers process olive oil, they clean it with chemicals before heating it. While this process prolongs the oil’s shelf life, it often strips away much of the flavor and health benefits within.
Extra virgin olive oil contains more polyphenols than regular olive oil. These are a type of antioxidants that sport many health benefits. Furthermore, Italians prefer the taste of extra virgin olive oil, as do most people.
FDA And Extra Virgin Olive Oil
In 2018, the FDA completed a review that determined that there is credible evidence that the consumption of oleic acid in oils such as extra virgin olive oil, sunflower oil, and canola oil may reduce the risk of heart disease.
This study, conducted in Italy, one of the leading manufacturers of olive oil in the world, found that some fats such as those found in olive oil are not only nutrients but they also boast some amazing health benefits.
Extra virgin olive oil has an optimal ratio between two essential fatty acids – omega-6 and omega-3. Therefore, this oil can help in the prevention of cardiovascular disease, bowel cancer, and certain cognitive issues that are common in the elderly. It has also been found to lower the risk of developing type 2 diabetes.
The FDA review concluded that olive oil contains at least 70% of the healthy oleic acid in every serving. Moreover, it’s the only natural edible oil that contains this.
The University of Bari collaborated with the Italian Association for Cancer Research (AIRC) conducted a study that showed certain conditions can lead to a higher risk of bowel cancer when oleic acid is not present in a diet.
Back to the FDA and the discovery that oils such as extra virgin olive oil can reduce the risk of coronary heart disease is no surprise to many who consume it every day. But, the science behind the study shows that oleic acid inside these oils is monounsaturated fat.
When this is substituted for fats and oils that are higher in saturated fat, the risk of coronary heart diseases is reduced. However, these findings are not conclusive as the FDA stated:
“Supportive but not conclusive scientific evidence suggests that daily consumption of about 1½ tablespoons (20 grams) of oils containing high levels of oleic acid, when replaced for fats and oils higher in saturated fat, may reduce the risk of coronary heart disease.”
So, extra virgin olive oil contains properties that can offset certain diseases such as heart failure. But, as the FDA states, specific doses of around 1 ½ tablespoon or 20 grams of oils that contain high levels of oleic acid are recommended. As with most foods, too much of it can lead to further complications.
Why Is Extra Virgin Olive Oil Healthy?
Extra virgin olive oil is a mainstay in many Mediterranean diets. Research has found that such diets have numerous health benefits on the heart, eyes, and brain function.
When you shop for olive oil, you will usually find the terms “virgin” or “extra virgin” preceding the name. This simply refers to the process in which the manufacturers produced the oil. Compared to standard olive oils, extra virgin olive oil undergoes the least processing.
When olive oil is processed, the manufacturers clean it with chemicals before heating it. Although this process prolongs the oil’s shelf life, it can remove a great deal of the oil’s benefit and flavor.
Research discovered that extra virgin olive oil contains more polyphenols than standard olive oil. These are a form of antioxidant that contains a whole host of health benefits. However, when oil is refined, it is stripped of its polyphenols, vitamins, and many other natural ingredients.
Furthermore, many agree that extra virgin olive oil possesses a better taste than more processed olive oils. As well as a fruity, slightly bitter, and peppery taste, extra virgin olive oil contains fewer chemicals and is higher in antioxidants, vitamins, and natural ingredients.
Health Benefits Of Extra Virgin Olive Oil
It’s hard to rival the health benefits of extra virgin olive oil. It’s no surprise that it is a nutritional mainstay for some of the longest living cultures in the world, including Italy, so it’s no surprise that Italians love extra virgin oil.
Made from the fruit of an olive tree, this il is naturally high in healthy fatty acids. While there are several types of olive oil available today (regular, virgin, and extra virgin), studies have found that extra virgin olive oil holds the most benefits than any other. Some of these benefits include:
Acts as an anti-inflammatory
Limits the risk of diabetes
Boosts skin and hair health
Reduces heart issues
Protects against the emergence of insulin resistance
Reduces high blood pressure
Helps weight loss
Improves cholesterol levels
Improves overall digestion
Boosts metabolism
Slows down the aging process
Fights and prevents gallstones
Protects people against osteoporosis
Helps mood disorders such as depression
These are just a few of the health benefits extra virgin olive oil has been found to boast.
Oleocanthal is a phenolic compound that is evident in extra virgin olive oil. Researchers believe this is responsible for the tingling sensation you experience when tasting olive oil.
These phenols have anti-inflammatory properties that have similar effects to some painkillers. These also help fight Alzheimer’s disease and can kill cancer cells.
Properties within extra virgin olive oil are said to lower bad low-density lipoproteins while simultaneously improving blood sugar levels and enhancing insulin sensitivity.
Italians Love Extra Virgin Oil!
Fresh, unprocessed extra virgin olive oil should taste a little fruity, a little bitter, and somewhat peppery. Some regular olive oils taste metallic or even flavorless due to over-processing.
So, the next time someone asks you why the Italians love extra virgin olive oil so much, tell them it’s because of culture, processing, health benefits, and, most importantly, the wonderful variety of delicious flavors.
There are many factors that go into how each individual ages, nutrition and diet habits being among the most important. A study published in Nature Aging indicates that a significant caloric reduction can slow the pace of aging significantly, probably even more than smoking cessation.
American life expectancy is much higher than it was a century ago. But of course it’s not just the length of time you live that people are concerned with…it’s how you age and the quality of those later years.
Many health experts now focus on “healthspan” rather than just lifespan, putting the emphasis on how people can maintain higher levels of activity and comfort all the way to the end of their lives.
Fasting and Aging in Mediterranean Populations
It’s well-known that the populations who follow a Mediterranean Diet are among the healthiest and longest-living on the planet. When studying their diets, the focus is obviously on the variety of delicious foods. But what is often missed is the role of fasting. In other words, the intentional, or often unintentional, scarcity of food.
Either for religious reasons or for the simple lack of abundance, inhabitants of Italy, Greece, Spain and other Mediterranean countries have experienced extended periods of calorically restricted diets. And they were healthier because of it.
These circumstances not only extended their lifespan, but also their “healthspan,” allowing them to be active and able to enjoy life well into their 90s and past 100 years-old.
Fasting has gained significant attention in the field of aging research in recent decades as scientists explore its potential effects on slowing down the aging process. While our understanding is still evolving and research is ongoing, there are several known mechanisms through which fasting are thought to influence aging.
How Does Fasting Slow Aging?
One of the key mechanisms by which fasting slows down aging is through the stimulation of autophagy. Autophagy is a cellular process that involves the recycling and removal of damaged or dysfunctional cellular components. By promoting autophagy, fasting helps to eliminate accumulated cellular waste and promotes cellular rejuvenation, contributing to the slowing of the aging process.
Put another way, it cleans up “old,” damaged cells (or cellular organelles) and replaces them with young ones.
Recently I spoke with Renee Fitton, a medical science liaison at ProLon about how this works, and how the process can also be stimulated using the Fasting “Mimicking” Diet, which eliminates much of the hardship associated with a water-only fast. Here is our conversation:
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Other Ways That Fasting Slows Aging
While autophagy is the primary mechanism by which fasting slows aging, like most aspects in human physiology, it is never quite so one-dimensional. There are several other metabolic processes which contribute to aging…or slowing down the aging process.
Insulin and IGF-1 Regulation: Fasting has been shown to lower insulin and insulin-like growth factor 1 (IGF-1) levels in the body. Insulin and IGF-1 are growth factors that play essential roles in cellular processes, including metabolism and cell division. Elevated levels of these hormones have been associated with accelerated aging and an increased risk of age-related diseases. By reducing insulin and IGF-1 through fasting, it is believed that the aging process may be slowed down.
Cellular Stress Response: Fasting triggers a mild stress response in cells, similar to the response activated by exercise or other forms of stress. This cellular stress response leads to the activation of defense mechanisms, including the production of antioxidant enzymes and heat shock proteins. These mechanisms help protect cells from damage caused by oxidative stress and other age-related processes.
Fasting often involves significant caloric restriction. Caloric restriction has been repeatedly shown to extend lifespan and delay age-related diseases in various laboratory organisms, such as yeast, worms, flies, and rodents. It is believed that caloric restriction activates several signaling pathways that influence the aging process, including the sirtuin pathway.
Caloric restriction leads to a decrease in the availability of energy-rich nutrients, particularly glucose. This triggers a series of metabolic adaptations in the body. In response to this reduced nutrient availability, the sirtuin proteins are activated. These act as cellular sensors that detect changes in energy status and orchestrate various cellular processes to promote survival and adaptation.
Studying the Relationship Between Fasting and Aging Over the Years
Scientific research into the relationship between fasting and age-related diseases has a history that spans several decades. The pioneering research of Dr. Clive McCay in the 1930s demonstrated that caloric restriction could extend the lifespan of laboratory rodents, setting the stage for further exploration into the connection between fasting and aging.
In subsequent years, studies expanded to examine the effects of caloric restriction on age-related diseases. Scientists observed that animals subjected to caloric restriction exhibited reduced incidence and delayed onset of various age-related conditions, including cancer, cardiovascular disease, diabetes, neurodegenerative disorders, and others. These findings suggested that fasting could not only impact lifespan, but also promote healthier aging by mitigating the risk of age-associated diseases.
Human studies investigating the relationship between fasting and age-related diseases have also emerged. Observational studies in populations practicing religious fasting, such as Ramadan fasting, revealed potential health benefits. Controlled studies in humans have explored intermittent fasting, alternate-day fasting, and periodic fasting, examining their effects on markers of aging, metabolic health, and disease risk factors.
While the research into fasting and age-related diseases has yielded promising results, it is important to note that the field is still evolving, and many questions remain unanswered. The optimal fasting regimens, duration, and frequency for humans are areas of ongoing investigation. Additionally, the interplay between fasting and other lifestyle factors, such as exercise and dietary composition, is an important consideration. In recent years, the focus on the gut microbiome and its role in overall well-being is being studied, too.
The Science of the Fasting Mimicking Diet
The Fasting Mimicking Diet (FMD) is a dietary regimen designed to replicate the same metabolic responses of a traditional water fast while still providing essential nutrients. It was developed by Dr. Valter Longo and his team at the University of Southern California.
The FMD involves a carefully formulated meal plan that is followed for five consecutive days. During these fasting-mimicking days, calorie intake is significantly reduced, usually to around 20-40% of normal daily caloric intake.
The FMD is composed of plant-based foods that are low in protein and carbohydrates but high in healthy fats. The macronutrient composition is specifically designed to induce certain physiological changes in the body that “mimic” those observed during a water fast.
By reducing calorie intake and altering the macronutrient ratios, the FMD aims to trigger a metabolic shift in the body. It promotes a state of mild stress and deprivation, similar to what is experienced during a traditional fast. This metabolic state can activate various cellular processes, including autophagy, cellular rejuvenation, and changes in gene expression that are associated with the benefits of fasting.
The FMD strives to provide enough nutrients to sustain the body’s essential functions while still inducing the beneficial effects observed with fasting. It is carefully designed to achieve a balance between promoting cellular renewal and maintaining overall health and wellbeing.
Furthermore, FMD offers a more feasible and controlled approach for individuals who may find a traditional water fast challenging or who have specific health concerns that may limit their ability to fast for extended periods.
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It’s important to note that while fasting has shown incredible results, further research is needed to fully comprehend its effects on aging and to establish optimal fasting regimens for humans.
Additionally, fasting should be approached with caution and under the guidance of a healthcare professional, particularly for individuals with specific medical conditions or nutritional requirements.
Second courses in Rome often feature various frattaglie (innards) and scarti (scraps) and other parts of the quinto quarto (the so-called “fifth quarter,” or in other words, whatever the butcher scrapes off the floor after he’s done properly quartering the animal). While delicious when prepared properly, these dishes don’t necessarily translate well on the written menu. Especially in English.
But if you’re up for it, go someplace like Agustarello a Testaccio and have a go at the traditional main dishes. Look for coda alla vaccinara (stewed oxtail), trippa alla romana (tripe, a.k.a. cow’s stomach), and the infamous pajata (suckling lamb’s intestines).
Not interested? Well, luckily there’s always pasta, and Rome’s first course dishes (primi piatti) are among the most familiar and well-liked around the world.
Stewed cow stomach anyone?
Pasta alla Romana
I’m not sure if there’s such a dish as pasta alla romana. I might have made that up; it’s meant to be a play on words referring to the adage of dining out “alla romana,” meaning that everyone splits the bill evenly.
But pasta is not expensive in Italy, so go ahead and reach for the check, and offer to treat. As for the real Roman pasta dishes, most folks are usually ready, willing, and eager to dive into the typical primi piatti like carbonara and cacio e pepe. Actually there are four dishes in this discussion, and they’re all related by recipes. Let’s meet The Family, cousins, all of them. Here’s a recent family portrait:
Cacio e Pepe
Cacio e pepe would appear to be one of the simplest preparations in Italian cuisine. But like many things in Italy, there is subtle complexity just beneath the surface. Although it only consists of pasta, black pepper and cheese, if done improperly, you can easily wind up with a big, heavy glob in the middle of your plate. The trick is to find the perfect balance between the cheese and the moisture of the pasta. Tonnarelli is the pasta of choice, which is often called spaghetti alla chitarra outside of Rome. (Chitarra = Guitar, so the pasta represents the guitar strings, I suppose. Coarse so that they hold more sauce!)
Here’s how you make it just right:
Boil the tonnarelli in plenty of boiling salted water. Meanwhile grate the pecorino cheese and set it aside. Grind a generous amount of pepper in a serving bowl, where you will then season the pasta.
Drain the tonnarelli and pour them in the bowl, away from the heat, with two ladles of the cooking water (it will be used to melt and to mix the seasoning). Then add, a little at a time, the grated pecorino, stirring continuously as the starch releases and until the cheese is completely melted, giving you a thick, glossy sauce. Serve it immediately (if not sooner), adding more grated pecorino.
Cacio e Pepe
Gricia
Gricia
Yes, the recipe for pasta alla gricia is essentially cacio e pepe plus guanciale, which are the fatty cheeks of the pig. (In a pinch, I guess it’s OK to use bacon. Unless you're a Roman.) So obviously the pork fat makes this tastier than its simpler cousin, mentioned above.
There are two versions of the origin story. One says that the Grici were people coming down from Switzerland (Cantone dei Grigioni) to work in Rome as panettieri (bakers), and since they were workaholic northerners, they had little time to cook and so they invented this dish, which is quick and easy. Others say gricia was invented in Grisciano in the Castelli Romani. Either version seems plausible.
More importantly, how do you make it? First cook down the guanciale with a dash of dry white wine and/or a spoon of olive oil so it renders and emulsifies into a sauce. Once the meat becomes sort of transparent, raise the heat slightly and continue to cook until crisp.
When your pasta (usually spaghetti or rigatoni) is about two minutes away from al dente, toss it into the pan with the guanciale. Add a few splashes of your pasta water and stir continuously to coat the pasta, and then finish with Pecorino Romano.
There is also a variation of this dish where you can add onion and/or chili to taste.
Amatriciana
Pasta Amatriciana is the “descendant” of gricia, appearing at the end of the 18th century when tomato sauce was invented. It was brought into The Eternal City by the Amatriciani (from Amatrice, province of Rieti in northwestern Lazio) who, during the 17th and 18th centuries, would travel to Rome from the neighboring hills to sell their products.
The first mention of this dish is from Chef Francesco Leonardi in his modern Apicius of 1790, who served Amatriciana during a banquet at the Quirinale Palace in honor of Emperor Francis I of Austria, organized by Pope Pius VII in 1816. He was the first chef to use tomatoes to transform Gricia into Amatriciana. His version includes maccheroni, Amatrice guanciale, tomatoes, onion and pecorino.
In Amatrice, the dish is always made with spaghetti, while Romans prefer bucatini. Vermicelli and rigatoni are also common choices.
Gricia + Tomato = Amatriciana
Gricia + Egg = Carbonara
Carbonara
As legend goes, spaghetti alla carbonara first appeared in Rome after the Allies pushed out the German forces and distributed rations to the starving Italians. These included large amounts of bacon and powdered eggs, which the locals used to dress their pasta. When American G.I.s returned home from Italy, they brought this recipe with them, and it quickly became popular in the U.S. (Except among Italian-Americans, whose nonne never heard of this crazy way to make pasta!)
This seems like a plausible explanation since pasta alla carbonara was notably absent from Ada Boni's seminal 1930 recipe book, La Cucina Romana. In fact, the term carbonara first appears in Italian print in 1950, when it was described by the Italian newspaper La Stampa as “a dish sought by the American officers after the Allied liberation of Rome in 1944.”
The term "carbonara" first appears in Italian print in 1950, when described by the #Italian newspaper La Stampa as “a dish sought by the American officers after the Allied liberation of #Rome in 1944.” #pasta #mediterraneandiet #foodie
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There is a restaurant in Campo dei Fiori called Carbonara, which predates the Allied liberation of Rome, but they deny “inventing” the dish (although they do serve it). It may have earned its name because the flakes of black pepper, which look like carbone (coal) dust against the light-colored eggs, cheese, and pasta.
And it can be tricky to prepare. Like its cousin dishes, you risk turning it into a giant glop of egg, cheese, and pork fat. But basically it’s this: make Gricia, as mentioned above, then beat a couple of egg yolks and pour them on the cooked spaghetti and stir. Let it harden just ever-so-slightly, without making lumps. Serve immediately, adding more pecorino to taste and freshly ground pepper.
So there you have it: four "simple" and closely related dishes of "pasta alla romana." And if you split the check equally among your dining companions, then you'll have the full Roman restaurant experience. Ahò abbello! ‘Nnamo a magnà!
