OLIVE OILS AND HEALTH 178 described in section 14.2, some fats can be considered “good” (ω3 polyunsaturated fats and EVOO) if not consumed in excess, whereas others (ω6 polyunsaturated and saturated fats) are considered harmful when consumed in excess. An adequate diet for a healthy adult should provide around 60-90 g of fat per day, that is, between 20% and 30% of total energy, which can rise to 35% if the predominant fat is olive oil. However, if olive oil consumption increases, other types of fat should be reduced to avoid raising caloric intake, while still preserving the minimum intake of essential fatty acids. All of this should be accompanied by regular, moderate physical activity and, more generally, a healthy lifestyle. These recommendations are clearly illustrated in the Mediterranean diet pyramid, shown in Figure 2 of Chapter 18. In any case, it is true that there are foods which, when consumed appropriately, can provide a health benefit in addition to their nutritional value. This would be the case of VOO and EVOO. It is also true that, as has been repeatedly stated, even these foods can cease to be healthy if consumed excessively. In this regard, it should be remembered that fats have a fuel effect (9 kilocalories/g) on cancer cells, which are highly energy-dependent due to their intense activity. In such situations, the balance between the beneficial properties of fat and its harmful caloric effect could tip in favour of the latter. Recommendations for olive oil, and, in general for any food considered healthy would be: LIMITED QUANTITY (40-50 mL/day/person –4-6 tablespoons; ∼15 mL each– raw and for cooking – provided other fats are reduced–), HIGH QUALITY (extra virgin olive oil), and from childhood THROUGHOUT LIFE. It is also recommended to consume it mainly with meals to achieve greater synergy with the nutrients of other foods, thereby enhancing its protective effect on health. In conclusion, and regarding cancer, there is at present sufficient evidence that olive oil and ω3 fats, when consumed in moderation, can exert a beneficial effect on the prevention and progression of breast and colorectal cancers, and probably of prostate cancer. Conversely, excessive consumption of saturated fats and/or ω6 fats would increase the risk of these cancers. However, the reality is more complex, and these statements should be qualified and interpreted within a broader framework, together with other lifestyle-related factors that may influence health promotion, the improvement of well-being, and the prevention of diseases in general and of cancer in particular.
RkJQdWJsaXNoZXIy Njg1MjYx