Is Extra Virgin Olive Oil Extra Healthy?

If you’re a foodie, a health enthusiast, or just someone who’s heard the buzz around this golden liquid, you’ve likely wondered, “What’s so special about extra virgin olive oil?”

Well, then take a seat and have some healthy snacks, because I’m about to spill the beans on extra virgin coconut oil. From nutrition to disputed side effects, let’s understand why this oil has become a kitchen staple to many and a controversy to others.

You might be thinking, “Oil is oil, right?”

Wrong!

EVOO is the liquid gold that makes health enthusiasts weak at the knees and their wallets weep. But really, is it worth all the hype?

Let’s find out!

What Is Olive Oil And How Is It Made?

Olive oil is a golden liquid, extracted from the olives- technically, the fruit of olive trees, known scientifically as Olea europaea. This fatty liquid originated from the Mediterranean region and has been in use since time unknown.   

Types Of Olive Oil

Here’s a breakdown of the types of olive oil and their key differences: 

• Extra Virgin Olive Oil (EVOO): It is the highest grade of olive oil. It is made from the first pressing of the olive fruit. It has a unique flavor and aroma. Further, EVOO is extracted using mechanical methods without heat or chemicals which preserves its nutritional value and flavor.

• Virgin Olive Oil: This oil is almost similar to EVOO but may have a slightly higher acidity level and mild flavor. It is produced without the use of solvents or excessive heat.

• Pure Olive Oil: This oil is a blend of refined olive oil and virgin olive oil. It is neutral in flavor and has a higher smoke point, making it suitable for cooking at high temperatures.

• Light Olive Oil: This is another case of a deceptive advertising name. It does not have reduced calories or less fat. It is simply more processed and is, therefore, lighter in color and flavor but retains exactly the same nutritional profile as full-bodied olive oil.

• Refined Olive Oil: This oil is made from lower-quality olives and undergoes chemical and heat treatments to neutralize its flavor and remove impurities. Refined olive oil is often blended with virgin olive oil to create “pure” olive oil.

What Makes Extra Virgin Olive Oil So Healthy?

Ever wondered what makes this golden liquid so incredibly healthy? Well, it’s a cocktail of magic, really. 

It is packed with nutrients and antioxidants that make it a superhero of oils. Let’s move over kale and quinoa, here is a nutritional composition of EVOO:

• Monounsaturated Fats: This is good fat, like that really popular kid from your high school—considered enriched with oleic acid, a form of monounsaturated fat, which can constitute up to 73 percent of EVOO. It is famous for supporting heart health by improving blood cholesterol levels.

• Vitamins and Minerals: EVOO is rich in polyphenols, vitamin E, and K. It helps to combat oxidative stress and inflammation. They also help protect your body’s cells from damage caused by free radicals. It also provides a trace amount of potassium, iron, and zinc.

• Calories and Fat Content: EVOO is high in calories and fat, with approximately 120 calories and 14 grams of fat per tablespoon. However, the type of fat in EVOO is primarily monounsaturated, which is considered a healthier choice.

• Carbohydrates and Protein: It only has a negligible amount of carbohydrates and protein, making it suitable for low-carb and ketogenic diets.

• Oleocanthal and Oleuropein: These compounds have anti-inflammatory properties and may help protect your heart. Moreover, think of them as the Batman and Robin of the oil world.

Now, let’s talk about the nutritional value of extra virgin olive oil. A tablespoon of EVOO (about 14 grams) gives you:

Calories: 126

Protein: 0 grams

Fat: 14 grams

Carbohydrates: 0 grams

Fiber: 0 grams

Vitamin E: 1.9 mg

Vitamin K: 8.1 µg

Polyphenols: Varies, but can be up to 300-400 mg

Yes, EVOO is calorically dense, but all those calories come with a host of health benefits, not found elsewhere. That would be like paying a premium price for something very luxurious in nature—you get what you pay for!

Health Benefits Of Extra Virgin Olive Oil

Ever wondered if that fancy “extra virgin”olive oil you see is actually good for you? Of course, you have. 

But between the endless research, confusing claims, and marketing jargon, it can be tough to decide what’s actually helpful and what’s pure hype. So, here are the benefits of EVOO:

1. Heart Health:

• It reduces blood pressure and prevents atherosclerosis.
• It brings down bad cholesterol, that is LDL, and increases good cholesterol ( HDL).
• It improves the circulation of the blood promoting healthy heart rhythm. It reduces the risk of heart attacks and also strokes.
• It also contains antioxidants that protect the heart from oxidative damage

2. Anti- Inflammatory Properties: 

• It helps to reduce chronic inflammation which is the major factor for any disease.
• It helps to relieve pain and stiffness associated with arthritis.
• Also, it improves gut health by promoting the growth of good bacteria.

3. Rich In Antioxidants: 

• EVOO is packed with 30 different types of powerful antioxidants.
• It protects you against cell damage caused by free radicals, reducing the risk of chronic diseases like cancer, heart disease, and stroke.
• Also, it supports immune function

4. Weight Management:

• High amount of monounsaturated fat Content promotes satiety which helps you feel satiated for a long time.
  
• Olive oil is used for weight loss since it provides a dose of healthy fat, which abodes to a well-balanced diet.

5. Skin Health:

•  Yes, EVOO betters the elasticity and decreases wrinkles from your skin. 
• It nourishes your skin from UV damage and also helps a person get a glowing, youthful look.
  
• The antioxidants curb the damages and even reverse them which the free radicals are capable of causing. 

6. Cognitive Function: 

•  This extra virgin olive oil improves memory and cognitive abilities.
  
• It might also safeguard against age-related neural decline and dementia.

7. Diabetes Management: 

• It helps you control blood sugar levels, further controlling insulin resistance.
  
• It can help you protect against some devastating consequences of diabetes—such as heart disease and nerve damage.

8. Bone Health: 

• It keeps your bones healthy, bones less prone to osteoporosis.
  
• It enables you to save bone from destruction and maintain the density of bone.

9. Cancer Prevention:

• Also, it contains antioxidants and polyphenols that have been shown to act against the growth of cancerous cell growth and cause cell death.
  
• Similarly, research shows that the risk of developing cancers like breast, prostate, and other forms of this fatal illness, is reduced.

10. Digestive Health: 

• It improves the growth of good bacteria, thereby enhancing gut health.
• It can relieve digestive issues like constipation and diarrhea.
• It further contains fiber that helps regulate bowel movements.
  

Olive Oil Vs Extra Virgin Olive Oil

Tired of endless debates about the best cooking oils? 

With so many options, you’re bound to feel like a confused avocado in a blender. Let’s settle this debate.

Aspect	EVOO	Sunflower Oil	Coconut Oil	Groundnut Oil	Sesame Oil
Source	Olives	Sunflower	Coconuts	Peanuts	Sesame seeds
Processing	Cold-pressed or refined	Refined and often bleached	Cold-pressed or refined	Cold-pressed or refined	Cold-pressed or toasted
Flavor	Rich, fruity, sometimes peppery	Mild, slightly nutty	Distinct, sweet	Mild and nutty	Nutty & rich
Smoke point	Low (~375°F/190°C)	High (~440°F/227°C)	Medium (~350°F/177°C)	High (~450°F/232°C)	Medium-high (~410°F/210°C)
Nutritional Value	High in monounsaturated fats, antioxidants	High in vitamin E	High in saturated fats	High in monounsaturated fats	High in polyunsaturated fats, antioxidants
Shelf Life	18-24 Months	12 Months	24 Months	6 – 12 Months	6 – 12 Months
Price	₹800 – ₹1,200	₹130 – ₹160	₹200 – ₹300	₹200 – ₹300	₹300 – ₹500
Culinary Use	Salads, dressings, light sauteing	Frying, baking, dressings	Baking, frying, smoothies	Frying, roasting, dressings	Dressings, marinades, stir-fries

Furthermore, choosing the right oil is like assembling a cricket team. EVOO is the star batsman, delivering elegance and health benefits. The other oils play different roles – reliable bowlers, and versatile all-rounders, but none quite shine like the star. 

Looking for a spin bowler? Coconut oil adds a tropical twist. Need a dependable fielder? Groundnut Oil is your safe bet. Searching for a pace bowler? Sesame Oil brings its unique flavor. Your kitchen is your pitch – pick your players for a winning recipe!

Potential Risks Of Extra Virgin Olive Oil

Ever wondered if that fancy “extra virgin” olive oil is actually healthier than the regular kind? The internet says yes but with a catch. Even when olive offers a wealth of benefits, there are some drawbacks:

• While olive oil can help lower blood pressure and protect your heart, too much can be harmful. More than 20 grams daily might actually raise your risk of heart disease.
  
• It might be good for gut health, but we still need more research on this.
  
• When olive oil goes bad, it becomes rancid and unhealthy. Check for a faint off-flavor and discard it.
  
• Be mindful of how much you’re eating, as olive oil is high in calories.
  
• Some people may be allergic to olive oil.

A Word From Fitelo:

So, is EVOO really worth the hype? Absolutely! It’s like a golden liquid potion, but is it too good to be true?

Well, the answer is, that it’s all about moderation.

Like many things in life, EVOO is a wonderful food, but too much of a good thing can be harmful.

Remember that old proverb, “too much of a good thing”? Well, that applies to olive oil too. While its heart-healthy fats and antioxidants are fantastic, going overboard can actually backfire.

So, should you buy it? It’s your call. Just remember:

• Don’t go overboard: 2 tablespoons of cold-pressed EVOO is enough. Remember, moderation is key.
• It’s not a magic fat fix: It’s not a substitute for healthy fats like nuts and fish.
• Be aware of the risks: Too much can raise your blood pressure.
• Check for spoilage: A funky smell is a clear sign. Toss it!

Also, remember extra virgin oil for cooking is a delicious gift, not a cure-all. Enjoy it responsibly and find a balance in your diet.

Frequently Asked Questions

Is It OK To Cook With Extra Virgin Olive Oil?

Yes, it’s great for low to medium-heat cooking. Its rich flavor and health benefits make it a top choice for sautéing and baking.

Can I Use EVOO On My Face?

Absolutely! EVOO is excellent for moisturizing and nourishing your skin, thanks to its antioxidants and vitamins. Just apply a small amount and enjoy.

Is It OK To Drink Olive Oil?

Yes, in moderation. Drinking a small amount of olive oil daily can offer health benefits like improved digestion and heart health.

Which Is Best – Olive Oil Or Extra Virgin Olive Oil?

EVOO is generally considered best for its rich flavor and high levels of antioxidants and nutrients. Regular olive oil, while still healthy, undergoes more processing and may not have the same nutritional value as EVOO.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.

Eat healthy and live healthy. Enjoy a long, happy life.