Is olive oil really that useful?
In recent years, olive oil has caused a real stir — and for good reason. It is an important part of the Mediterranean diet, which has repeatedly received the title of "The Best diet". But is olive oil really healthy? And what can it do for the body?What is olive oil?
Olive oil is a thick liquid fat from olives, they are also small fruits of an olive tree that grows in Africa, Asia and the Mediterranean. There are also many types of olive oil, which vary in nutritional value, color, taste and smell depending on the production process. However, as a rule, it is produced by pressing olives to separate the pulp and oil, the latter of which can be further refined using heat or chemicals, resulting in lower quality oil (i.e. with less nutrients and a changed appearance). However, unrefined oil — or extra virgin olive oil (EVOO) - is the best because it contains the most nutrients and is therefore the most beneficial to health. So, for simplicity's sake, let's mainly focus on EVOO.
Facts about the nutritional value of olive oil
Olive oil is rich in monounsaturated fats, "good" fats that can help lower cholesterol levels in the blood. Most of this fat is in the form of oleic acid, an omega-9 monounsaturated fatty acid that makes up 83 percent of olive oil. Moreover, the oil is saturated with nutrients such as vitamin E, iron, zinc and polyphenols (also known as antioxidants to fight diseases). It's great and all, but remember that the exact nutrient content depends on the type of olive oil.
Here is the nutritional profile of 1 tablespoon of olive oil.
· 119 calories
· 0 grams of protein
· 13.5 g of fat
· 0 grams of carbohydrates
· 0 grams of fiber
· 0 grams of sugar
The health benefits of olive oil
Reduces inflammation
The main fat in olive oil is oleic acid, which has the ability to reduce inflammation by producing anti-inflammatory cytokines. Olive oil also contains oleocanthal, a polyphenol that has anti-inflammatory properties with ibuprofen. Oleocanthal is considered a natural substance acting similarly to ibuprofen. Together, oleic acid and oleocanthal in olive oil make this ingredient a powerful anti-inflammatory agent. This can help reduce chronic inflammation and, in turn, the risk of developing inflammatory diseases such as cancer, diabetes and arthritis.
Protects against diseases
Chronic diseases are incompatible with polyphenols, such as those contained in EVOO. As antioxidants, polyphenols have the ability to neutralize free radicals that cause inflammation and potentially damage cells. This damage, called oxidative stress, can be the cause of many chronic diseases (for example, diabetes and cancer). Moreover, polyphenols also activate immune cells, such as microbe-fighting lymphocytes, which help the body fight diseases and infections.
Protects the brain
Since the polyphenols in olive oil fight oxidative stress, they also protect the brain. This is because oxidative stress can damage nerve cells or neurons, potentially causing cognitive decline and paving the way for conditions such as Alzheimer's disease. The most common polyphenol in olive oil is oleuropein, which is mainly found in olives (compared to other products) and therefore in olive oil. And this is good news, because oleuropein has a neuroprotective effect, that is, it can protect neurons from damage due to its antioxidant properties.
Promotes bone health
When you think about bone health, chances are olive oil isn't one of the first ingredients that comes to mind. Olive polyphenols can increase the production of osteoblasts (cells that build bone tissue) and reduce the formation of osteoclasts (cells that dissolve bone). In a healthy bone, the activity of these cells is balanced, that is, old bone cells are constantly being replaced by new ones. But with age, the activity of osteoclasts naturally increases. This increases the risk of osteoporosis, a condition characterized by weak and brittle bones. At the same time, by increasing the production of bone-forming cells, say, through the consumption of olive oil, polyphenols in olives and olive oil contribute to the preservation of bone mass and bone mineral density, thereby helping to prevent osteoporosis or any weakening of bones.
Potential risks of olive oil
In general, there are no serious risks associated with olive oil, except when you have problems with fat malabsorption. Impaired fat absorption — which means you can't digest fat properly — leads to steatorrhea (oily stools) when you eat fatty foods such as olive oil. Potential causes of impaired fat absorption include liver disease, excessive bacterial growth in the small intestine, or pancreatic diseases. In this case, you need to talk to your doctor to determine how much olive oil you can consume.
Types of olive oil
In the supermarket you will find many types of olive oil. The best option depends on what you are looking for in terms of nutrition, taste and color, as well as how you plan to use it.
Extra virgin olive oil.
[EVOO is unrefined and made from pure cold-pressed olives. This means that it has not been exposed to chemicals or heat during processing, resulting in the oil having more nutrients and flavor, as well as a darker color. In addition, it burns at a lower temperature than other types of olive oil, including due to its unrefined nature. However, its smoking point is about 190-208°C, and most cooking methods, including stewing, never reach this temperature. You can use EVOO in cooking methods that do not use high temperature. For cooking over high heat, for example, for frying, choose something with a higher smoking temperature, such as avocado oil or grape seed oil.
However, EVOO is the best choice for recipes that do not require culinary processing, such as homemade salad dressing or bread dipping oil.
Refined olive oil.
This version involves pressing the olives to release the oil, which is then refined using heat or chemicals. The result is a lower quality olive oil with no characteristic taste, smell or color.
Pure olive oil.
Don't let the word "pure" fool you; it doesn't mean that this oil is more "natural" or of higher quality. In fact, pure olive oil is usually a combination of refined olive oil and cold pressed oil. The result is a liquid that is lighter and has a more neutral taste than EVOO. In addition, it is easier to cook on it, since it has a higher smoking point than other types of olive oil.
How to choose, store and use olive oil
Once you have decided which type of olives to use, go to the store and look for a dark bottle instead of a transparent one. The substances in olive oil are sensitive to light, which causes oxidation — a series of chemical processes that break down fat molecules and contribute to spoilage. The same can be said about heat and air. For this reason (and, as you know, for general safety), always check for signs of a leak or a broken seal.
At home, store olive oil in a cool, dark place, for example, in a closed pantry, closet or refrigerator. While you're doing this, make sure the container is tightly closed when you're done using it to further reduce exposure to air. If your olive oil is fresh and usable, it should smell like pepper, fruit, or bitterness. On the other hand, spoiled olive oil may have a sour or nutty smell and just an "unpleasant" taste. And although an open bottle of olive oil can be stored for up to a year or longer, the best taste persists for the first few months. This is especially important when using EVOO in things like salad dressing, which works best with a newly opened bottle.
Recipes with olive oil
Ready to add olive oil to your menu? Check out these delicious ways to use Olive Oil at home:
To cook a meal.
Perhaps the easiest way to enjoy olive oil is to use it for cooking. For frying with EVOO, we recommend using no more than 1-2 tablespoons of liquid, although you probably don't need as much oil as you think. For example, if you are frying vegetables, use just under 1 tablespoon. However, if you are cooking something like minced meat, you may need to add oil periodically during the cooking process. This is due to the fact that it usually takes longer to prepare such ingredients, so you may need to top up the oil as it is cooked. Similarly, when frying in pure olive oil, use just enough so that it covers the products.
Pour it into the herbs.
Since extra-virgin olive oil is best suited for homemade dressing or marinade, it is ideal for oil infused with herbs.
In oatmeal.
Yes, indeed! Turn the oatmeal into a savory dish, replacing the sweet filling with olive oil, almonds and orange slices. EVOO is best suited for this job, as cooking oatmeal does not require strong heating. See you later, boring breakfast!
In baking.
Thanks to olive oil, you can not only just make a cake, but also eat it. Just don't forget to use 25% less oil specified in the recipe.
