Understanding Amines and Dietary Sensitivity
Biogenic amines are nitrogen-containing compounds naturally produced in foods, primarily through bacterial activity that breaks down amino acids during fermentation, aging, or spoilage. Common examples include histamine, tyramine, and putrescine. For most people, consuming these compounds poses no issue, as the body's enzymes, such as diamine oxidase (DAO), break them down efficiently.
However, some individuals suffer from amine sensitivity or intolerance, where their body cannot process an excessive amount of amines effectively. This can be due to a genetic predisposition or conditions affecting the digestive system. Symptoms are wide-ranging and can include headaches, flushing, gastrointestinal issues, and rashes. Therefore, managing dietary amine intake is a crucial part of managing this condition.
The Contradictory Information Surrounding Olive Oil
When researching olive oil's amine content, you'll encounter conflicting information, creating a point of confusion for many. On one side, highly restrictive elimination diets, such as the low-chemical FAILSAFE diet, often advise avoiding olive oil entirely. The reasoning is that the starting material, olives, are high in both salicylates and amines, and this is assumed to carry over into the finished oil. A Facebook group discussing salicylate and amine levels also references a book showing olive oil as high in these compounds. This perspective emphasizes caution and is based on a conservative approach to food chemistry for very sensitive individuals.
On the other side, many resources focused on histamine intolerance and general nutrition suggest that high-quality extra virgin olive oil (EVOO) is low in amines and is likely suitable for a low-histamine diet. These sources argue that the oil extraction process, particularly cold-pressing used for EVOO, does not involve fermentation or significant bacterial action that would increase amine levels. They also highlight olive oil's anti-inflammatory properties, with some suggesting that the oleic acid it contains can even help the body metabolize histamine. The key takeaway here is the distinction between the unprocessed olive fruit and the extracted oil, which is devoid of the pulp and other components where amines might concentrate.
Factors Influencing Amine Content
Understanding the nuanced debate requires looking at the factors that truly influence the amine content of olive oil and other oils.
Processing Methods
- Cold-Pressed vs. Refined: The method of extraction is critical. Cold-pressing, used for extra virgin olive oil, relies on mechanical means without significant heat, which preserves beneficial antioxidants and flavor compounds. Refined oils, however, undergo chemical and heat treatment, which can alter their composition. Sources suggest that extra virgin olive oil's lower level of processing results in a lower amine content compared to refined versions.
- Heat Stability: Research indicates that virgin olive oil's phenolic compounds can inhibit the formation of certain mutagenic heterocyclic amines (HAs) that are formed during high-heat cooking of meats. This is a different type of amine than those causing food sensitivities, but it demonstrates the protective qualities of the oil's components. For general cooking, EVOO is stable under most conditions, though prolonged high heat can degrade some nutrients.
Quality and Storage
- Quality Matters: The quality of the oil is paramount. Higher quality, fresh extra virgin olive oil is the best choice for those with sensitivities. Lower quality, older, or poorly stored oils may have different chemical profiles. Studies on table olives confirm that amine levels can vary and are often higher in untreated, natural varieties, whereas canned ripe olives were found to be completely free of amines. This suggests the processing of the fruit before extraction is key.
- Storage Conditions: Proper storage is crucial to prevent degradation. Exposure to heat, light, and oxygen can cause oil to oxidize and potentially increase histamine levels over time. Storing olive oil in a cool, dark place is therefore recommended.
Comparison of Olive Oil with Other Common Oils
| Oil Type | Typical Amine Level (for sensitive individuals) | Considerations |
|---|---|---|
| Extra Virgin Olive Oil | Low to Moderate | Level depends heavily on quality, processing (EVOO is best), and freshness. Some restrictive diets still caution against it. |
| Rice Bran Oil | Low | Considered low in amines and salicylates on stricter diets, making it a safe alternative for many. |
| Canola Oil | Low | Similarly rated as low for those with chemical sensitivities. |
| Coconut Oil | High | Often listed as high in amines and salicylates on elimination diets. |
| Peanut Oil | High | Another nut oil that is typically avoided on highly restrictive diets due to high amine content. |
| Avocado Oil | Low | Generally considered low in histamine and amines, especially the cold-pressed varieties. |
Practical Steps for Individuals with Sensitivity
For those managing amine sensitivity, navigating the conflicting information requires a personalized approach. Follow these steps:
- Prioritize Quality: Always opt for high-quality, cold-pressed, extra virgin olive oil (EVOO). Ensure it is fresh and from a reputable source.
- Ensure Proper Storage: Store your EVOO in a cool, dark place to minimize oxidation and potential increases in histamine.
- Start with Small Amounts: If you are trying olive oil for the first time on a restricted diet, start with a very small amount to test your individual tolerance.
- Observe Your Symptoms: Pay close attention to your body's reaction. What works for one person with amine sensitivity might not work for another.
- Use Alternatives as Needed: If olive oil proves problematic, alternatives like rice bran oil or canola oil are often well-tolerated.
- Seek Professional Guidance: Always consult with a qualified healthcare provider or a dietitian specializing in food intolerances for personalized dietary advice. For more information on histamine intolerance, resources like Functional Fueling Nutrition can be a good starting point.
Conclusion
In summary, the notion that olive oil is inherently high in amines is largely based on highly restrictive diets and the chemical composition of the olive fruit, not the oil itself. For most individuals, including those with histamine intolerance, high-quality, cold-pressed extra virgin olive oil is considered low in amines and is generally well-tolerated. The key distinction lies in the processing method—cold-pressed EVOO is superior—and the importance of individual sensitivity. By prioritizing quality, practicing proper storage, and monitoring personal reactions, you can effectively navigate this dietary concern.
