Does Olive Oil Bring Down Its Health Benefits When Heated?
Contrary to what you may have heard, olive oil does not lose its health benefits or be unhealthy when heated.
Olive oil has been used for cooking for thousands of years. It is a cornerstone of the Mediterranean diet. So why do some people think that olive oil should not be used for cooking? One persistent rumor is that olive oil will lose its health benefits when heated. This rumor is false. Here's why:
First, olive oil's main health benefit is its fat composition. Olive oil is mostly monounsaturated fat. Cooking with an oil won't change its fat makeup. Olive oil's percentage of monounsaturated fat remains the same after heating, even to high temperatures.
According to the American Heart Association, monounsaturated fats can help reduce bad cholesterol levels in your blood that can lower your risk of heart disease and stroke. They also supply nourishment to help grow and maintain your body's cells.
The Food and Drug Administration (FDA), in 2004, approved a health claim for olive oil over the basis that the monounsaturated fat in olive oil may reduce the risk of coronary heart disease when used in place of saturated fat.
All olive oils, whether extra virgin or refined, heated or raw, contain a comparable amount of monounsaturated fat.
What about trans fats?
Cooking oils, even when heated, may form small amounts of trans fats. On the other hand, the concentration is minuscule -- less than 1% - even with prolonged heating.
The smoke point myth
All olive oil has relatively high smoke point (between 365 and 410 F) that is generally not impacted by household cooking. But smoke point is not the most important factor when evaluating a cooking oils suitability for cooking.
The vital issue in comparing oils is oxidative stability--the point to which a cooking oil resists breaking down under heat, which may result in the formation of potentially harmful compounds.
Research has found that extra virgin olive oil is the most stable cooking oil under heat in regards to the creation of polar chemicals, outperforming cooking oils that have a higher smoke point. 1 reason for this is that olive oil contains phenols and antioxidants that protect it from breaking down when heated.
Another important factor is the fatty acid composition of the oil (monounsaturated fats such as olive oil resist oxidation better than polyunsaturated fats such as soy and corn).
And another important factor appears to be the degree to which the oil has already been exposed to heat from refining (most other commercially available cooking oils like canola, soy, corn, sunflower, etc.) have been refined from the production process, unlike EVOO that has not been refined.
This new research is consistent with a 2004 study where measured potentially harmful aldehydes generated when extra virgin olive oil, olive oil and canola oil were heated into 464°F. The study found that both extra virgin and regular olive oil performed greater than canola oil, even though canola oil ha a higher smoke point.
Furthermore, it is not likely that you will exceed the smoke stage of olive oil when cooking. Stovetop cooking does not usually 350ºF, even if you turn the burners to high and even if you turn up your oven to 450ºF, the food and petroleum does not reach that temperature.
Watch this demonstration to learn more and learn more about the research here.
Antioxidants and Polyphenols
You may have also heard that you shouldn't cook with olive oil because the phenols will probably be ruined by the heat--this is also not true. It is correct that phenols in olive oil are sensitive to heat. However, a 2015 study made a remarkable discovery. When cooking with extra virgin olive oil, the phenols go into the food. Potatoes fried in EVOO contained more phenols and antioxidants than potatoes boiled in water.
Furthermore, a 2020 study from the University of Barcelona in the Journal Antioxidants confirmed that extra virgin olive oil retains significant amounts of these healthy compounds during cooking.
What about the taste?
The flavor compounds in olive oil are delicate and will evaporate when heated. Heating olive oil does not damage the health benefits but it is going to make the olive oil lose some flavor. Some people consider this is a good thing as they do not want their foods to taste such as olive oil. However, if you have an expensive olive oil using complex flavors, you may want to save it for finishing and chilly uses.
In summary, olive oil is safe to cook . Heating olive oil won't ruin the health benefits or turn olive oil unhealthy. You can feel confident with olive oil in all of your recipes.
- Neil Naran
Olive Oil: Potential Health Benefits Uncovered
Olives at the "Heart" of a Heart-Healthy Diet
A wealth of research on the Mediterranean-style diet indicates that it has great potential to fight against many chronic diseases of aging. Individuals in the Mediterranean area who eat this traditional diet have a very low incidence of cardiovascular disease and high life-expectancy rates.
Olive oil is a key component of this diet, and researchers are delving into the chemical make-up of this oil to unravel just how it may give rise to a long and healthy life.
The fatty acids found in olive oil - called mono-unsaturated fats - are regarded as responsible for much of its heart benefits. Olive oil is abundant in beneficial oleic acid, and reduced in significantly less healthy saturated fats.
But researchers are finding that it's not just the fatty acid composition of this oil that's healthful. Other components may be just as important. And not just for the heart, but for colon and bone protection too.
Olive Polyphenols: Heart Health & Beyond
Along with its less artery-clogging fatty acids, olive oil contains antioxidants such as vitamin E and poly-phenols - plant compounds with potent antioxidant properties. These chemicals are produced in the fruit and leaves of the olive tree, where they afford protection against environmental stresses.
Some of the polyphenols particular to olive oil such as oleuropein are being intensely investigated. Early findings indicate that oleuropein and other phenols may work synergistically with the fats from olive oil to protect arteries, bones and colon cells.
Researchers have found that olive oil polyphenols promote the antioxidant capacity of blood and assist the inner lining of small blood vessels in volunteers become more responsive to sudden changes in blood flow (1,2).
Inadequate vessel responsiveness is considered an early warning sign of cardiovascular disease. High doses of olive leaf extract with oleuropein are reported to protect against ischemia in animals and reduced blood pressure in humans (3,4) - effects that might help explain olive oil's apparent heart benefits.
Colon Cell Protection
Though restricted, some population-health studies have pointed to olive oil as protective against colon cancer. As with heart disease, the possible anti-cancer effects of olive oil have been attributed to the high levels of monounsaturated fats. But, newer research is focusing on the role that the polyphenols may play (5).
For instance, researchers in Ireland report that olive oil polyphenols added to cultured colon cancer cells protected the cells from DNA damage(6). This lab study, that must be confirmed in animals and humans, also found that the polyphenols interrupts the invasive activity of the cancer cells.
Anti-inflammatory Effects May Benefit Bones
Inspired by studies suggesting that people eating a traditional Mediterranean diet are less likely to have osteoporosis, French investigators have begun to explore the effects of olive oil polyphenols on bone.
In 1 study, elevated levels of isolated oleuropein ceased bone loss in an animal model that mimics menopausal osteoporosis(7). Inflammation plays a role in bone loss, and oleuropein has anti-inflammatory as well as antioxidant action. This is exciting and promising work.
Go For the "Extra Virgin"
We all know now that olive oil is greater than just oleic acid. But to reap its potential benefits, choose extra virgin olive oil. Refined olive oils loose much of their poly-phenol content during processing, while cold pressed virgin oils retain these health-promoting chemicals.
- Neil Naran
Understanding How Balsamic Vinegar Is Beneficial for Your HealthBalsamic vinegar is a famous ingredient in marinades, salad dressings, and many other dishes. It has a special flavor that is often deemed as tart, daring, and complex. Studies claim that balsamic vinegar has many health benefits including improving the complexion of a person, lowering the cholesterol level, helping in weight loss etc..
Here are some of the health benefits of balsamic vinegar you never knew about.
Improves skin health
Balsamic vinegar has many antimicrobial compounds, antioxidants, and acetic acid. These elements help in improving the complexion of a person as the time passes by. Other clean vinegars are also applied to the skin to get rid of the acne. Balsamic vinegar is prone to cause stains, but should not be applied to the skin directly.
Reduces blood sugar
It aids in regulating the blood sugar levels when consumed as a part of a meal. 1 review indicated the scientific effects of balsamic vinegar that it has an antiglycemic effect when it is consumed.
In other words, the blood sugar level of a person will spike less significantly after the meal. The vinegar also helps in creating a blood sugar plateau for a period of up to 5 hours following a meal.
Promotes healthy digestion
Balsamic vinegar has an active chemical in it which is known as the acetic acid. This acid owns strains of probiotics that helps in digestion. The probiotics contained in acetic acid help in promoting good health of your bowels and digestion while encouraging overall immune function.
It also assists in lowering your cholesterol levels. The antioxidants found in the balsamic vinegar aid in blocking the toxic cells in the body that are more prone to raise your cholesterol levels.
Assists in weight loss
The probiotics found at the balsamic vinegar aids in making a person feel full for a long period of time. Studies claim that people have a tendency to consume fewer calories in the full day when balsamic vinegar is added to their morning meal.
Balsamic vinegar has been in use for years when it comes to treating wounds. It is claimed that the balsamic vinegar contains antifungal, antibacterial, and antiviral properties.
Many men and women use balsamic vinegar to treat congestion. They add a few drops of balsamic vinegar to steaming water and breathe at the vapor.
- Neil Naran
A Few Great Balsamic Vinegar Benefits
Balsamic vinegar is a popular ingredient of various dishes, however we often use it in salad dressings and desserts. In this article you'll find out what the major balsamic vinegar health benefits are and how to use it on your kitchen.
In medieval Italy people considered balsamic vinegar had many health benefits. In addition, it was used as the cure for all diseases, from headaches to severe illnesses. In other words, for a very long time it was considered more of a cure than a food product. Balsamic vinegar's beneficial effects in digestive disorders, e.g. stomach disorders, and have been appreciated for centuries.
The production of balsamic vinegar is a long-term process. It demands knowledge and expertise. Vinegar manufacturers would say that the most important elements of vinegar are the time and patience.
8 MAJOR HEALTH BENEFITS OF BALSAMIC VINEGAR WILL SHOW YOU WHY BALSAMIC VINEGAR IS GOOD FOR YOU:
SUPPORTING WEIGHT LOSS AND CONTROL
Slimming down is often a desirable side effect once we change our eating habits and start leading a healthy lifestyle.
Balsamic vinegar helps maintain a feeling of satiety whilst eating or expands it after eating, thus supporting weight loss. It is low in calories (about 80 calories per 100 grams), salt-free (can replace it at a salt-free diet), fat-free and cholesterol-free.
Balsamic vinegar enhances intestinal function and stimulates metabolism. Acetic acid, the vinegar's active chemical, helps the body to produce enzymes that burn fat in the blood. The acid contains probiotics which support healthy digestion.
IMPROVING SKIN, HAIR AND NAILS
Components of balsamic vinegar, for example as acetic acid and antioxidants may aid in improving our skin over time. Some clear vinegars applied to the skin can help heal acne. If you have brittle nails, exhausted, gray complexion and your hair falls out, instead of buying pharmaceutical remedies, reach for balsamic vinegar and add it regularly for your food.
Balsamic vinegar has been used for ages to disinfect wounds and also to treat skin inflammation. Many researchers believe it has antifungal, antibacterial and antiviral properties.
STRENGTHENING THE IMMUNE SYSTEM
It has a big amount of polyphenols derived from grapes. Antioxidants contained in balsamic vinegar strengthen the immune system and fight free radicals accountable for aging. Balsamic vinegar aids enzymes that break down proteins in amino acids and supports metabolic procedures .
REGULATING BLOOD CIRCULATORY SYSTEM AND BLOOD PRESSURE
Balsamic vinegar is derived from grapes. Researchers state grapes may help prevent cardiac disease by preventing platelets from building up in blood vessels. Polyphenols contained in balsamic vinegar may aid in blood circulation.
Balsamic vinegar improves heart function by regulating blood pressure. Moreover, it has a very low sodium content, facilitates the absorption of magnesium and calcium. Also, it has a high potassium content beneficial for the heart and blood vessels.
Of all the health benefits of balsamic vinegar, this one is probably best documented. Balsamic vinegar is an superb choice for people who want to maintain lower their cholesterol levels.
The antioxidants found in balsamic vinegar act in the cells that are poisonous to the human body and increase LDL (unhealthy cholesterol) levels. Polyphenols contained in balsamic vinegar lower cholesterol and triglyceride levels, which reduces the risk of arteriosclerosis. By eating balsamic vinegar in dressing or glaze, you can help your body protect itself from clogged arteries.
ANTI DIABETIC EFFECTS
Balsamic is just one of several forms of vinegar thought to restrict blood sugar spikes. If people take it in moderation before eating, it can help people with type two diabetes better manage their blood sugar.
It helps safeguard the beta cells of the pancreas responsible for insulin secretion, which secrete insulin according to blood sugar levels. Their proper work protects us from diabetes.
HOW TO USE BALSAMIC VINEGAR IN THE KITCHEN?
This item comes from Italian cuisine and chefs use it to enhance and improve the taste of many dishes. It is ideal for dry dishes, as well as for very simple and homely meals.
In general, balsamic vinegar is used in small quantities, its own powerful and distinctive taste functions to enhance the taste of the main dish, rather than being its main ingredient.
Balsamic vinegar is ideal for all kinds of dishes (poultry, beef and lamb), vegetable dishes (fruit, vegetables, salads) and fish. Some cooks include balsamic vinegar desserts such as ice cream and cakes, but it is a matter of taste and culinary experience.
Traditionally, balsamic vinegar is served with salads, vegetables, pasta and meat. We can utilize as part of a salad dressing or as a meat marinade. Due to its distinct, sweet and sour taste, small amounts of vinegar ought to be added into the dish, because it can easily dominate the dish with its odor and taste.
Balsamic vinegar as a dressing fixing is perfect for dry-sweet dishes. For instance, try it with salads with chicken and fruit, mangoes, strawberries, peaches etc.. It is going to also taste great with a simple salad blend consisting of iceberg lettuce, mozzarella, tomatoes and cucumbers.
WHAT IS A HEALTHY DOSE OF BALSAMIC VINEGAR?
Adults should limit the amount of balsamic vinegar to about 2 tablespoons added to food from time to time. Excessive ingestion of balsamic vinegar can cause stomach problems. We can utilize it before eating, for the main course and for dessert. A small teaspoon of ripe vinegar after a hearty meal will perfectly stimulate digestion.
WHAT ABOUT BALSAMIC VINEGAR DURING PREGNANCY?
Eating balsamic vinegar if pregnant is not harmful but it should be consumed in moderation. Utilize maximum 1 tablespoon (not every day) in salad dressings.
- Neil Naran
Great Tips On Cooking with Olive OilUse and revel in your olive oil in many ways!
Drizzle it over salad or to salad dressing or vinaigrette.
Use in marinades for meat, fish, poultry, and vegetables. Olive oil penetrates well into the first few layers of the food being marinated.
Add at the end of cooking for a burst of flavor.
Sauté or fry with it.
Drizzle over cooked pasta, meats or vegetables.
Use instead of butter or margarine as a healthy dip for bread. Pour a little olive oil into a small side dish and add a few splashes of balsamic vinegar, which will pool in the center and look very attractive. Pair with one of our bread dipping spice combinations.
Replace butter with olive oil in mashed potatoes or on baked potatoes. For the ultimate mashed potatoes, whip together cooked potatoes, roasted garlic, and olive oil; season to taste.
Use in sauces -- whisking will help emulsify, or blend, ingredients.
Brush on meats before grilling or broiling to seal in the meat flavor and juices and create a crispy outside.
Add to eggs.
Add to rice for great flavor.
Bake with it! Choose a moderate or flavored olive oil for baking, especially savory breads and sweets such as cakes, cookies, and other desserts. Substituting olive oil for butter dramatically lowers the amount of fat -- especially saturated fat -- and cholesterol. You'll get 25 percent less fat, fewer calories, and more heart-healthy nourishment. (Check our butter to olive conversion chart). Best your ice cream with Blood Orange, Persian Lime or Lemon Olive Oils. Incredibly good! Take a look at our recipe section!
Cooking with Vinegar
Use and enjoy your balsamic in many ways!
Drizzle over salads, pair having an olive oil to make a sweet, savory or tart vinaigrette.
Use as a dipping sauce for vegetables and bread, add to salsas.
Use as a marinade by itself or paired with an olive oil, add dimension to sauces at the end of cooking.
Make a balsamic glaze -- simmer on top of stove for 30 minutes until reduced to a thick syrup.
Utilize in risotto and pasta dishes.
Mix with mayonnaise or sour cream for a sandwich condiment.
Drizzle on poultry, steak, fish or veal.
Use in fruit and cheese pairings, such as strawberries, peaches and pears, along with ricotta or feta cheese.
Flavor your water, splash on fresh fruit.
Drizzle on dessert -- ice cream, cheese cake, pound cake, brownies -- for a delectable treat!
- Neil Naran
Tips On How to Properly Use Balsamic Vinegar
Not everybody understands how to utilize Balsamic Vinegar while cooking. What is its proper use? The common use is for salads additives, however you can use it in different ways also.
Balsamic Vinegar is a versatile component. It has a special place in our kitchens. It unites with different foods such as meat, cheese, vegetables, fish and shellfish, risotto, fruit and desserts.
However, not everyone understands that:
To understand how to use this fixing we have to start by clarifying that are the components that make up the two categories of Balsamic: PGI and PDO.
Balsamic Vinegar of Modena PGI
It is an industrial Balsamic using a production of 100 million litres (according to 2019). It is best understood and sprinkled all over the world and consists of: cooked should, wine vinegar and a maximum 2 percent of caramel.
A product that you can use raw as a final condiment owing to its characteristics. You can also use it while cooking in a pan over the flame.
Traditional Balsamic Vinegar of Modena PDO
This item is just one of Italian excellence. The world Traditional means that it is an artisan product. We call it"black gold" as a consequence of centuries-old traditions.
The production in 2019 was just 100 thousand of bottles of 100 ml each. It is made up just of cooked must. Traditional Balsamic Vinegar throughout of its long aging period (from 12 to 25 years) transforms itself and become prized gastronomic excellence.
It is very simple to use it at the kitchen. You have to use it raw as a final condiment for the dish.
Combine this unbelievable ingredient with all foods thanks to its characteristics such as syrupiness and sweet and sour taste. You can use it for example with an appetizer by placing a few drops onto the flakes of Parmigiano Reggiano. Another use is with the pumpkin tortelloni, baked prawns, strawberries or with ice-cream!
We are sure that you will appreciate all these combinations.
You can also taste it at the end of a meal as a superb digestive.
As you can see (and we advise you to try the product) its ease of use and the result you may get will allow you to understand why Traditional Balsamic Vinegar of Modena is regarded as food excellence in the world.
Do you that for the uniqueness is was proposed to make it a"UNESCO Intangible Heritage"?
It is important to learn how to use this product so you'll be able to prepare new recipes.
- Neil Naran