New 20-Year Study Supports Extra Virgin Olive Oil as Primary Culinary Fat
For more than three decades, I've encouraged consumers, healthcare professionals, and the food industry to embrace one of the simplest—and most effective—principles of the Mediterranean diet: make extra virgin olive oil your primary culinary fat.
Long before the Mediterranean diet became mainstream, the science consistently pointed to olive oil as a cornerstone of healthy eating. A newly published 20-year study adds another compelling piece to that growing body of evidence [1].
A Remarkable 20-Year Study
Researchers followed 2,000 adults in Greece for 20 years, evaluating their dietary habits and tracking who developed type 2 diabetes. Few nutrition studies span two decades. The long follow-up, large study population, and inclusion of adults who were free of diabetes and cardiovascular disease at the start make this one of the strongest observational studies to examine the relationship between olive oil consumption and long-term diabetes risk.
One finding stood out.
People who used olive oil exclusively as their culinary fat had approximately 49% lower odds of developing type 2 diabetes than those who did not use olive oil exclusively.
Even more striking, the association was stronger among individuals who were overweight or obese. Exclusive olive oil use was associated with:
- 55% lower odds of developing type 2 diabetes among overweight participants.
- 77% lower odds among participants who were obese.
The association was also significant among people whose overall adherence to the Mediterranean diet remained persistently low. In that group, exclusive olive oil use was associated with 71% lower odds of developing type 2 diabetes. In other words, choosing olive oil as your primary culinary fat was associated with substantially lower long-term odds of developing type 2 diabetes—even among people who might otherwise be at greater metabolic risk.
Why Preventing Type 2 Diabetes Matters for Heart Health
The findings are particularly important because diabetes has become one of the fastest-growing chronic diseases worldwide. According to the Centers for Disease Control and Prevention (CDC), approximately 40 million Americans—about 1 in 8 adults—are living with diabetes; another 115 million adults have prediabetes [2]. Even more concerning--many people don't know they have either condition.
Why does this matter?
Because diabetes is far more than a blood sugar disorder. It is one of the major controllable risk factors for cardiovascular disease. People with type 2 diabetes are about twice as likely to develop heart disease or suffer a stroke compared with those without diabetes, and cardiovascular disease remains the leading cause of illness and death among people living with diabetes [3].
The encouraging news is that many of the same lifestyle habits that support healthy blood sugar—including maintaining a healthy weight, staying physically active, and following a Mediterranean-style eating pattern—also promote long-term heart health.
Why Extra Virgin Olive Oil Matters?
Extra virgin olive oil is much more than a source of healthy fat. Its principal fatty acid is oleic acid, a heart-healthy monounsaturated fat. Extra virgin olive oil also naturally contains a wide variety of bioactive compounds, including polyphenols, that have been studied for their potential roles in supporting:
- Healthy blood vessel function
- A healthy inflammatory response
- Protection against oxidative stress
- Healthy glucose metabolism
- Cardiovascular health
These naturally occurring compounds are among the reasons extra virgin olive oil remains one of the defining features of the Mediterranean dietary pattern.
The quality of the oil matters as well. Extra virgin olive oil is produced without chemical refining, allowing it to retain many of the naturally occurring flavor compounds and polyphenols found in the olive fruit. Recognizing the importance of olive oil quality and authenticity, I helped launch the UC Davis Olive Center at the Robert Mondavi Institute for Wine and Food Science 18 years ago. Today, the Olive Center is internationally recognized for its research on olive oil quality, authenticity, production, and health, helping consumers and producers better understand what distinguishes high-quality extra virgin olive oil [4].
Small Changes Can Produce Meaningful Benefits
Many people assume that improving their diet requires a complete lifestyle overhaul. In reality, one of the easiest changes is also one of the most practical:
Make extra virgin olive oil your primary culinary fat.
Simple ways to do this include:
- Cook vegetables with extra virgin olive oil.
- Use it in homemade salad dressings.
- Drizzle it over roasted vegetables, beans, soups, and whole grains.
- Use it when sautéing fish, poultry, and eggs.
- Dip whole-grain bread in extra virgin olive oil instead of butter.
- Replace butter, shortening, and other fats high in saturated fat whenever practical.
These small daily choices can add up over years—and perhaps decades.
The Mediterranean Diet Is More Than One Food
Although this study focused specifically on olive oil, it's important to remember that the Mediterranean diet is an overall pattern of eating. It emphasizes:
- Fruits and vegetables
- Legumes
- Whole grains
- Nuts and seeds
- Fish and seafood
- Herbs and spices
- Extra virgin olive oil as the primary culinary fat
Together, these foods provide fiber, healthy fats, vitamins, minerals, and an extraordinary range of naturally occurring bioactive compounds that work together to support health.
Extra virgin olive oil is not a magic ingredient in isolation. Rather, it is a central component of a dietary pattern consistently associated with better cardiovascular and metabolic health.
Our Philosophy at OlivinoLife
At OlivinoLife, we've always believed that food comes first.
Throughout my career as a nutrition scientist, I've encouraged people to embrace the Mediterranean diet—not because of any single "superfood," but because decades of research consistently demonstrate the power of this overall eating pattern to support cardiovascular and metabolic health. One of the simplest recommendations I continue to make is this:
Choose extra virgin olive oil as your primary culinary fat.
No dietary supplement can—or should—replace a healthy diet. Instead, supplements should complement healthy lifestyle choices.
That philosophy inspired the development of Olivino®. Rather than attempting to replace the benefits of Mediterranean eating, Olivino® was designed to complement it by providing proprietary, clinically studied ingredients derived from three iconic Mediterranean fruits—olives, grapes, and tomatoes—in one convenient daily softgel.
As scientists continue to uncover new evidence supporting the health benefits of Mediterranean foods, one message remains remarkably consistent: small, sustainable dietary habits practiced over many years can have a profound impact on long-term health.
If you already use extra virgin olive oil as your primary culinary fat, you're taking an important step toward supporting your cardiovascular and metabolic health. If you haven't made the switch yet, today is a great day to start.
To your good health!
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[1] Kechagia I, Detopoulou P, Yannakoulia M, et al. Exclusive Olive Oil Use is Associated with Lower 20-year Cumulative Type 2 Diabetes Incidence Across BMI Categories and Mediterranean Diet Adherence trajectories in ATTICA Study. International Journal of Food Sciences and Nutrition. 2026;77(5):498–509. https://doi.org/10.1080/09637486.2026.2705427
[2] Centers for Disease Control and Prevention. National Diabetes Statistics Report. 2026. https://www.cdc.gov/diabetes/data/statistics-report/index.html
[3] American Heart Association. Cardiovascular Disease and Diabetes. https://www.heart.org/en/health-topics/diabetes/diabetes-and-heart-health
About the Author
Clare Hasler-Lewis, M.S., Ph.D., MBA, is CEO and Co-Founder of OlivinoLife, Inc., and a nutrition scientist who has spent more than 35 years translating nutrition research into practical health information. She is the author of the Med Diet News series, which explores the latest science on the Mediterranean diet and healthy aging.