When it comes to healthy fats in our diet, Olive oil is one of the most popular. It's often lauded as an alternative to less healthy oil, such as vegetable oil or margarine. Olive oil has been a staple in the Mediterranean diet for centuries, and for good reason. It is good for your heart, brain and overall health. However, not all olive oils are created equal, and this is why we will explore the health benefits of olive oil and how to pick a good one.
The nutrient profile of extra-virgin olive oil is indeed impressive. It's rich in phenols, vitamin E, omega-3, omega-6, and notably, omega-9 fatty acids. Omega-9 fatty acids are monounsaturated fats known for their heart-healthy properties. They aid in reducing the risk of cardiovascular disease and stroke by improving HDL (good) cholesterol, lowering LDL (bad) cholesterol, and controlling blood sugar levels.
Additionally, the antioxidants, like phenols and vitamin E, help combat oxidative stress, while the blend of omega-3 and omega-6 fatty acids supports overall heart health and aids in combating inflammation. These nutrients collectively contribute to lowering blood pressure, promoting skin health, enhancing brain function, and more.
However, the refining or filtering processes that some olive oils undergo can strip away these beneficial nutrients, leading to a lower-quality product with reduced health benefits. As such, for those seeking to maximize their intake of these health-supporting nutrients, choosing extra-virgin olive oil is the way forward.
With so many brands of olive oil available, picking the right one can be daunting. It's important to always choose extra-virgin olive oils, which are produced with a mechanical rather than a chemical process. However, even this can be difficult to confirm since some manufacturers may make false claims. To ensure you're getting genuine extra-virgin olive oil, always read the label and opt for those with the "Certified Extra-virgin" label from reputable certification bodies.
The health benefits of olive oil can be compromised by poor storage. Olive oil can easily become rancid and lose its beneficial properties when exposed to light or heat. It is crucial to keep olive oil stored in a cool, dark and dry place, away from direct sunlight. Always store olive oil in a glass bottle or stainless-steel container. Plastic or opaque containers may not provide the necessary protection against light or oxygen.
Olive oil is versatile and can be used in a variety of cooking methods, including frying, grilling, sautéing, and baking. However, it's essential to pay attention to the smoke point, which is the temperature at which the oil begins to smoke and break down. Extra-virgin olive oil has a lower smoke point than refined oil and is better used in dressings, dips or cold dishes. For high-heat cooking like frying, opt for refined olive oil with a higher smoke point.
Olive oil is an excellent addition to your diet, packed with health benefits, but not all olive oils are created equal. When choosing an olive oil, always opt for extra-virgin olive oils with a certified label from reputable certification bodies. Proper storage is vital to ensure the olive oil maintains its nutritional properties. Lastly, always use olive oil appropriately, depending on the intended use, since it has a relatively low smoke point.