Olive oil is experiencing widespread fame these days. Everyone from Rachel Ray to your grandmother seems to be supporting the use of olive oil on a regular basis. But why olive oil? Is one kind of olive oil better than another? These questions and more will be answered here.
Why Olive Oil?
Olive oil is one of few oils rich in antioxidants as well as good fats. Olive oil is also a very flavorful oil, ranging in color from dark green to a golden yellow. Olive oil is thick and has a distinctive taste and can be found in various grades and qualities. You can buy olive oil at the grocery store for a few dollars, or spend large sums at specialty stores; either way, you’ll still purchase a satisfactory oil.
Extra Virgin Olive Oil
There are different grades of olive oil. Extra virgin olive oil is actually a juice, pressed out of the olives. It is the darkest, greenest oil in appearance and packs the most punch when it comes to flavor and nutritional value. Also called cold press oil, this oil is pure, unrefined and unprocessed. Olive oil is a refined oil and requires a heated press to produce. After production it is combined with extra virgin olive oil, and is milder in taste. Ideally you should choose extra virgin olive oil to get the most nutrients and the least amount of processing.
Benefits of Extra Virgin Olive Oil
There are two main health benefits of extra virgin olive oil; these are outlined below.
Antioxidants
We know antioxidants to be the protectors of the body. These nutrients protect our bodies from the vast array of harmful substances known as free radicals that invade and damage our bodies. Extra virgin olive oil is rich in polyphenols, a kind of antioxidant that is also an anti-inflammatory and anti-coagulant. Extra virgin olive oil actually increases amounts of good cholesterol, or LDL, and promotes blood flow. Other fats that are high in saturated fat do exactly the opposite.
Good Fats Versus Bad Fats
There are two types of good fats: polyunsaturated fats, also called omega-3 fatty acids and monounsaturated fats. Polyunsaturated fats are mostly found in fatty fish (salmon, tuna, and mackerel), flaxseed, and some vegetable oils (safflower, corn and soy). Monounsaturated fats are found in olive, peanut and canola oils as well as avocados and most nuts. Together, and in moderation, these fats can actually lower amounts of bad cholesterol in the body. It’s important to consume more of these types of fats than saturated or trans fats found in meat, high-fat dairy, hydrogenated oils (margarine and shortening) and eggs.
All In Moderation
While the good fats can help your body, it’s important to remember they are still fats and are high in calories. Try to substitute extra virgin olive oil and other forms of good fats into your diet, but don’t eat extra amounts. Consider substituting fish once or twice a week for meat, and if you do choose meat, make it lean. Use alternative oils in cooking and limit how much you use.
Get a jump start on your personal weight loss program today.
Sources:
http://www.mayoclinic.com/health/fat/NU00262
http://www.webmd.com/food-recipes/features/all-about-olive-oil
http://www.webmd.com/food-recipes/news/20051111/olive-oils-heart-healthy-secret
