Get healthier and enjoy your food more. What could be better? Is this really true? If so, you may think there has to be a catch, this stuff can’t be as good as advertised.
On an everyday basis in terms of combining good taste and good health , my personal answer is there is not much better. Yes, this is really true. Olive oil is great tasting and provides key nutrients to the body. The potential catch for some is that it does contain calories, but if only substituting for butter, margarine, or other oils the calorie thing is a trade off.
There are possibly more desirable things in life than olive oil, but within the food category when incorporating the health benefits, taste benefits, and versatility it is number one on my list. Do you sense my bias on this topic? You are absolutely right. I am personally a bit over the top when it comes to enjoying good olive oil and the many benefits it provides.
About ten years ago I began to slowly switch over from butter to olive oil (I have always been against margarine). At this time I am somewhere around 90% converted. I used to skimp on the butter, but I pour olive oil freely and have it somehow, someway with nearly every meal I eat. What could be better? Following are some of my reasons:
Nutrition benefits of Olive Oil
· Low in saturated fats. These fats are found mostly in meat and dairy products and are the items most health advisors tell you to stay away from.
· High in unsaturated fats. Fats found mostly in nuts, tofu, and to an extent whole grains and some vegetables. All healthy stuff.
· High in antioxidants. Antioxidants help fight diseases and are considered anti-aging agents.
Specific Health Benefits
· By far the greatest health benefit of olive oil is that it is good for your heart. Studies have demonstrated that it lowers bad cholesterol and reduces the risk of stroke and heart attack.
· Research projects indicate that olive oil can reduce the risk of some cancers, especially breast and colon cancer. Other studies found that olive oil can reduce the risk of rheumatoid arthritis.
More Benefits
· It tastes absolutely great (more bias here) and can be found in many different flavors and aromas, including grassy, buttery, peppery, along with many other tastes.
· Olive oil is much easier on your stomach than butter, animal fats, or all the types of hydrogenised oils available. This fact applies to how you feel and the internal health of your body.
Good to Know
· Olive oil is still a fat which means it contains a similar number of calories to other fats. This fact does not bother me because the overall positive health factors more than offset the calorie aspect. I now consume much more olive oil than I used to with butter and have not gained a pound. I can’t exactly tell you where the offset is but somehow with no effort that aspect took care of itself.
· Cost can be higher. High quality olive oil is generally more expensive than butter, even a bit more than organic butter. However when one considers the cost of bad health the olive oil purchases are well worth the money. Also, purchasing olive oil in gallon or other larger containers can bring the price close to that of organic butter or even less.
If you are with me so far and are considering increasing the amount of olive oil you consume then you need to know what olive oil to buy. The dissection of different grades of olive oil sound real simple but in reality it is easy to get duped by creative marketing labels. The most important thing you can do when purchasing olive oil is read the label.
Types of Quality Olive Oil available
· Extra Virgin Olive Oil. Top grade. Unprocessed or cold pressed. Acidity level by most definitions must be under .8%. I have seen some labels go up to 1.0% and still maintain the extra virgin description. I don’t think this small difference is a big deal but I would stay away from any extra virgin oil that indicates an acidity level over 1.0% or does not state the acidity level on the container. Of course extra virgin is more expensive but certainly not required if the cost doesn’t fit into your budget. To use this oil for frying would be a waste.
· Virgin Olive Oil. Good quality. Minimum processing. Acidity levels should be under 2.0%. I would not hesitate to use this type of olive oil for any situation. Can be used for delicate frying if desired.
· Ordinary Virgin Olive Oil or sometimes called just Olive Oil. This oil is more processed and contains acidity levels between 2.0% and 3.3%. Economical and can still be used in salads or with vegetables. Good for all types of frying.
· Blended Olive Oil. As described, this is a blend of different olive oils. Not always sure exactly what you get, but still 100% olive oil and way healthier than butter. Also good for frying.
If you are not real familiar with olive oil, start slow, but please do give it a try. One warning, this stuff is addicting (in a good way).
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