How To Include Olive Oil In Your Everyday Food Habits

Olive Oil

Olive oil encompasses mono-unsaturated fats derived from triglycerides, with the primary fatty acids being oleic acid, palmitic acid, linoleic acid, and stearic acid, making up 62 per cent. 

Additionally, it contains antioxidants, polyphenols, vitamin E, phytosterols, squalene, and provitamin A.

Olive oil is secured from olives and has a history dating back 6,000 years, starting in present-day Iran, Syria, and Palestine before spreading to the Mediterranean region, which is famous for its olive orchards.

Types of Olive Oil

Extra-virgin olive oil 

Extra-virgin olive Oil is derived from the initial pressing of olives, resulting in the highest quality olive oil with less than one per cent acidity. It is famous for its well-balanced aroma and exceptional taste, boasting a light and delicate flavour because of very little processing. 

Avoid using this oil for cooking at high temperatures, as it can compromise the flavour and nutrients. Instead, you can use it to enhance the taste of salad dressings, soups, and marinades or dipping crusty bread.

Virgin olive oil

Virgin Olive Oil is derived from the second pressing of slightly riper olives. The term “virgin” indicates that the olives have undergone less handling and manipulation. 

While it has slightly higher acidity than extra-virgin oil, it still tastes good. This oil is suitable for light browning or sautéing vegetables and meat.

Regular (or pure) olive oil

Regular (or Pure) Olive Oil, also called commercial olive oil, has a milder taste and lighter colour than virgin olive oil. It has been chemically refined to lower its high acid content and intense flavour. 

This type of oil is economical and has lower nutrient levels. It is commonly used as an all-purpose cooking oil and is very suitable for deep frying or stir-frying because of its higher smoke point.

Light olive oil

Light Olive Oil has the same fat and calorie content as virgin oil but is a less pure, more chemically refined blend of lower-quality oils with some added virgin oil. Due to its neutral flavour profile, it is suitable for baking various dishes.

Olive Oil Nutrition Facts

In one tablespoon (tbsp) of extra-virgin olive oil, you’ll can notice:

• Fat: 14g
• Calories: 120
• Saturated fat: 2g
• Mono-unsaturated fatty acids (MUFAs): 10g
• Poly-unsaturated fatty acids (PUFAs): 1.5g

Health Benefits Of Olive Oil

1. Anti-inflammatory properties

Many studies have shown that olive oil reduces inflammation, including C-reactive protein (CRP) levels, and can help manage chronic health conditions such as Alzheimer’s and type 2 diabetes. 

Also, oleocanthal in olive oil acts similarly to ibuprofen, making it a natural anti-inflammatory agent that may help individuals with rheumatoid arthritis.

2. Abundant in mono-unsaturated fat

Among the different types of fats present in olive oil, the most important one is mono-unsaturated fatty acids (MUFA). This specific fat shows more excellent resistance to detrimental changes that occur during the heating process. 

Oleic acid (the primary MUFA in olive oil) is believed to be 50 times less prone to oxidation (the process of combining with oxygen and producing harmful substances known as free radicals) compared to linoleic acid, the primary fat found in poly-unsaturated (PUFA) vegetable oils such as sunflower and corn oil. 

Consequently, olive oil is a healthier option for shallow frying, grilling, or baking.

3. May offer protection against long-term illnesses

Olive oil, especially EVOO, contains over 30 plant compounds called polyphenols, with one specific compound called oleocanthal. 

Moreover, the oil provides vital nutrients like vitamin E that are believed to have protective properties against chronic diseases such as heart disease and certain types of cancer.

4. Increases cardiovascular well-being

Olive oil plays a significant role in the Mediterranean diet, emphasising water intake, nuts, fruits, vegetables, whole grains, and a moderate amount of dairy, fish, red wine, and limited quantities of red meat and processed foods. 

Studies highlight that following this dietary pattern can positively affect overall health, particularly heart health. Extra virgin olive oil is believed to be especially beneficial in promoting cardiovascular well-being.

5. May help manage cholesterol

Olive oil consumption can help in regulating cholesterol levels. The positive impact is attributed to the protective properties of the oil’s polyphenols and the resistance of high oleic acid levels to oxidative harm.

6. May help manage body-fat composition

Research highlights that a diet rich in mono-unsaturated fatty acids (MUFA) may aid in managing body-fat composition. By consuming MUFA-rich foods, individuals may be able to prevent the buildup of central body fat, which is closely associated with obesity-related conditions such as insulin resistance and type 2 diabetes.

Also, this dietary approach can increase insulin sensitivity, further contributing to the overall management of body-fat composition.

7. May decrease the chance of having a stroke

A comprehensive analysis of multiple research studies disclosed that olive oil, the only source of MUFA fats, was linked to a decreased risk of heart disease and a lower probability of experiencing a stroke.

8. May enhance cognitive abilities

Research highlights that olive oil in a Mediterranean diet may improve brain function, particularly in older individuals. Compared to a low-fat diet, a study from 2015 showed that cognitive abilities were improved when olive oil or nuts were included in the diet.

Different ways to include more extra virgin olive oil in your daily meals

1. Replace butter with extra virgin olive oil when enjoying toast and bread. 

EVOO is also a great alternative to butter for crusty bread, sandwiches, or toast. Once again, a light or delicate variety is best for toast and sandwiches, while a robust variety pairs perfectly with crusty bread.

2. Add extra virgin olive oil to your baking recipes. 

Not many people understand that extra virgin olive oil can be a fantastic substitute for butter in baking! As a general guideline, replace butter with ¾ of the extra virgin olive oil when baking. For instance, if a recipe calls for 1 cup of butter, you can use ¾ cup of EVOO instead. Opt for a light or delicately flavoured variety of EVOO to ensure a subtle taste. You can find more information on using EVOO in baking here.

3. Enhance your dishes with a drizzle of extra virgin olive oil. 

EVOO is a perfect salad dressing with mustard, balsamic vinegar, or honey. Also, you can use EVOO at the end of the cooking process by drizzling it over cooked vegetables, meat, or pasta. This adds not only healthy fats but also imparts extra flavour. Feel free to be liberal with the amount you drizzle, and consider selecting a robust variety to savour the taste of EVOO fully.

4. Enjoy the benefits of extra virgin olive oil through roasting

Roasting is a delightful cooking method that allows you to include extra virgin olive oil in your meals. It’s a simple cooking technique where you need to place the food in the oven and wait, mainly if the vegetables are already chopped and prepared! Generally, aim for one tablespoon of EVOO per cup of vegetables.

5. Infuse flavour by marinating with extra virgin olive oil

Marinating meats, proteins, and even vegetables can be a fantastic way to enhance the taste of your food and incorporate extra EVOO into your diet. Multiple marinade options are available, but a quick and easy way to start is by mixing EVOO, an acid (such as orange, lemon, or vinegar), and flavours (such as herbs, garlic, spices, honey, or mustard). Aim for a ratio of 3 parts EVOO to 1 part acid, and add as much flavour as you desire

Is olive oil safe for everyone?

Olive oil is generally safe for most individuals and is a common component of healthy diets worldwide. However, occasional reports of allergies have been reported, usually related to olive tree pollen rather than the oil itself. Consuming olive oil in moderation is essential due to its high-calorie content, and it can be used as a healthier alternative to other fats in the diet.

Amount of olive oil per day for a healthy diet

The ideal daily intake of olive oil for a healthy diet for an individual of average weight and activity level is around 40 grams or four tablespoons. 

Suppose you prefer consuming olive oil on an empty stomach in the morning. In that case, sticking to 1 or 2 tablespoons is recommended, depending on your physical condition and personal preference for cooking throughout the day.

Conclusion

Olive oil serves as more than just a cooking necessity; it plays a central role in enhancing the taste profiles of your culinary creations. Explore this curated collection of Olive oils for cooking, which combines the essence of time-honoured methods with options tailored for health-conscious individuals embracing contemporary living.

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