The Mediterranean diet is one of the healthiest in the world. Luckily, in Spain it is the most followed, and olive oil is one of the staple foods. Possibly you have a boat in your pantry, either for cooking, for dressing or for your toasts. I want to leave you with a momentary question: is olive oil a source of healthy fat? Nutritionists say yes, and we analyze it.
What is the composition of olive oil?
This olive oil is one of the healthiest due to its heart-healthy fats. In a portion (1 tablespoon) of extra virgin olive oil we find:
- 120 calories
- 10 grams of monounsaturated fat
- 2 grams of saturated fat
- 2 grams of polyunsaturated fat
- 1 milligrams of vitamin E (9% of the recommended daily value)
- 8 micrograms of vitamin K (1% of the recommended daily value)
All the monounsaturated fats (Omega-6 in this case) are important because they help improve heart health. It favors the prevention of health problems, cardiovascular diseases and cerebrovascular accidents. Athletes have to place special emphasis on caring for their heart, since they use it much more than a sedentary person. So it is beneficial to incorporate certain nutrients into your diet to protect it. These types of fats are also anti inflammatory, so they help muscle recovery. When we exercise, some micro tears in the muscles can be caused, generating inflammation and muscle pain, but anti-inflammatories can calm this reaction.
Moreover, vitamin E it's an antioxidant that most people don't get enough of. This mineral helps boost the immune system and protects the body against heart disease and some types of cancer. In addition, its antioxidant content protects cells against radical damage, especially in muscles and lungs. Vitamin K it is important for absorbing fats (such as monounsaturated fats in olive oil). So if you don't get enough of this vitamin, your body will have trouble using it effectively.
Is it really essential in our diet?
Yes, it is highly recommended to use olive oil daily in one of your meals. In fact, the Mediterranean diet includes up to 4 tablespoons of oil a day.
When we do resistance training, our bodies need healthy fats for energy. A quarter of your calories should come from fat, so you can fit a little fat into each meal. Plus, this will keep you feeling satiated throughout the day.
Most experts recommend that most of your fat should come from whole foods or fish, but we can't leave out cooking oils. Although, of course, you should not overdo it or make your food drip with oil.
Do not miss: What differences exist between olive oil, virgin and extra virgin?
That said, it is interesting that you know why there are some oils that are more recommended. On the one hand, you must make sure to consume extra virgin olive oil, instead of simply opting for virgin or refined. Extra virgin olive oil is the closest to nature and the least refined. The more refined the oil, the less knowledge of its process you will have. There are factories that add chemicals or treat it with intense heat, something that could damage its antioxidants.
In contrast, EVOOs tend to be more compact, darker or greener in color, and also have more flavor.
You also have to pay attention to if you buy olive oil in a glass or plastic bottle. Glass is generally a safer option because it keeps the oil more stable. Plastic contains chemicals, so the longer the oil sits on the plastic, the more chemicals could be released.
Can it be heated or will its properties be destroyed?
One of the biggest headaches is what happens to olive oil when it is heated. The hotter a food is (or the longer you heat it), the more nutrients are lost. Also, if a food that contains fat reaches its smoking point, it could create pro-oxidants, rather than antioxidants, and damage your cells.
According to experts, the smoke point of extra virgin olive oil is between 176 and 210 degrees Celsius, with the lightest olive oil being the one that begins to smoke between 198 and 243ºC.
There are some people who prefer not to cook with olive oil for this reason, but not enough research has yet been done to show any negative effects. For example, a 2018 study, published in the journal Acta Scientific Nutritional Health, found that when olive oil was heated to a temperature of 240ºC and exposed to 180ºC for six hours, it did not degrade.
So as a conclusion we can say that olive oil It is completely safe to drink even when it gets hot.. Some have speculated that heated oil destroys heart-healthy compounds and creates opposite compounds that are linked to various health conditions. Instead, olive oil has been compared against other oils and found to be one of the oils more stable to heat, even outperforming canola and coconut.
If you cook with oil, choose a virgin olive oil. If you prefer to drizzle it on food without applying heat, opt for the option extra virgin.