The low-fat diet is steadily but definitely on its way out to make room for a higher fat, lower carbohydrate diet. For quite sometime now, we have been following the faulty recommendation to reduce our fat intake to a bare minimum while increasing the amount of sugar in everything. Kind of strange if you ask us.
Why Fat Is Essential
Fat is a macronutrient with a variety of benefits, in which one of them is the absorption of fat-soluble vitamins A, D, E and K. In addition, it is also a building block of every cell membrane in our body. Moreover, It provides energy, slows the absorption of other nutrients, and is required for healthy liver function.
Additionally, did you know that the human brain is more than 50 percent fat? The brain requires fats — and more than anything, essential fatty acids — for ideal health. The body doesn’t synthesize essential fatty acids so it needs to obtain them from a healthy diet.
Olive Oil Is Key To The Mediterranean Diet
It is no secret that Southern Europeans who eat routinely through the Mediterranean Diet, consisting of vegetables, fruits, a variety of fish and plenty of olive oil, have a higher life expectancy with fewer diseases.
Furthermore, an average, Italians and Spaniards consume about 13 liters of olive oil per person per year. While the entire diet does play a big role in how healthy people are, it seems the use of Extra Virgin Olive Oil is the large contributing factor to longevity and health.
In a study published in 2013, researchers followed two groups of individuals for five years. One group ate a higher fat Mediterranean diet while the other group followed a low-fat diet. As a result, the higher fat group had a much lower incidence of heart disease, diabetes and better success with weight loss.
Olive Oil To Reduce Inflammation
On average, the high-grade extra virgin olive oil contains around 30 polyphenols that act as antioxidants and reduce inflammation in the body. In addition, the monounsaturated fatty acids in extra virgin olive oil help increase HDL (“good”) cholesterol while decreasing LDL (“bad”) cholesterol. Moreover, the additional antioxidants have been proven to reduce the risk of heart disease.
Olive Oil For Better Skin
Our European neighbors have known for a variety of centuries of the assortment of benefits of Olive Oil — they use it inside the body and out! On the skin, they use it as an exfoliant mixed into a sugar scrub or as a moisturizer.
But you don’t have to smear olive oil all over you; drinking it will provide known anti-aging compounds, like antioxidants and vitamin E.
In the Mediterranean, a handful of individuals begin their day with a quarter cup of Olive Oil each and everyday. The oleic acid in olive oil has a satiating effect. As mentioned above, it also displays the absorption of other nutrients, so you’ll feel full longer and won’t need to reach for that mid-morning sugary snack. While the calories in Olive Oilmay be high, the overall consumption of calories throughout the day will drop when you’re just not that hungry.
Olive Oil For A Healthy Gallbladder
Drinking Olive Oil can help assist in increasing the production of pancreatic juices and bile (which, incidentally, gives poop its brown color). With Oil, the risk of gallstones decreases and bile is important for the breakdown of fats so they can be absorbed into the intestinal wall.
Olive Oil For Colon Health
The polyphenols in Extra Virgin Olive Oil act as antioxidants to rid the body of free radicals that would otherwise damage cells, or even lead to cancer. A study discovered that drinking Olive Oil inhibited colon cancer at various stages of the disease.
Olive Oil To Manage Blood Sugar Levels
Olive Oil has the ability to keep blood sugar levels low. In one study, blood sugar levels stayed lower on those who ate their meal with Olive Oil, when compared to a group of people eating a meal made with corn oil.
This makes sense since corn is a starch and has the ability to raise blood sugar levels much more than olives.
How to Begin Your Day With Olive Oil
With all this talk of the exceptional benefits of Olive Oil, let’s talk about how to take it. We know, of course, that it may be a bit difficult to start your day with an entire shot of olive oil on an empty stomach first thing in the morning. In fact, if oil is consumed in large amounts, it may actually upset the stomach that is not used to it.
Begin with a tablespoon and increase the amount over time. Another alternative option is to mix olive oil in a blender with a cup of warm water and the juice of a lemon. It makes it much more palatable and the lemon juice will help with the easier digestion of the oil. Plus, lemon juice has been linked to improved liver function.
A healthy liver produces more bile, which in turn is needed for the proper breakdown of fats (and oils) in the small intestine.
Cooking With Olive Oil
Cold pressed Extra Virgin Olive Oil has a handful of benefits when used properly. You may not want to cook with it at high temperatures, though. While it appears to be more stable than other vegetable oils, all oils break down and lose their nutrients and flavor when cooked on high heat.
Additionally, the oxidation that happens during cooking may actually create compounds that attack healthy tissues in the body. For cooking at extremely high temperatures, it may be advisable to use a more stable fat that’s a shorter chain fatty acid, such as coconut oil or avocado oil.
As a staple in a variety of kitchen pantries, Olive Oil is well known for its flexible versatility, flavor, and essential health properties. When it comes to all of those health benefits we hear about Olive Oil, a large percentage of the time it applies to Extra Virgin Olive Oil. In addition, this extra virgin classification is when oil is mechanically pressed from the olives without any heat or chemicals applied.
Additionally, the International Olive Council and USDA require that brands enforce the standards of oils that are labeled with extra virgin olive oil, but it’s generally always a good idea to do more research into the brand you’re buying as these standards are not generally enforced properly all the time.
This often times has resulted in fraud in the Olive Oil industry, in which some Olive Oil providers will dilute extra virgin olive oil with other, cheaper oils to increase their profits. So you may be asking, what exactly makes Extra Virgin Olive Oil so healthy?
Rich In Heart-Healthy Monounsaturated Fats
Monounsaturated fats (MUFAs) are an extraordinary healthy fat to incorporate into your diet as a result of the heart health benefits.
73% of the fat in Olive Oil stems from oleic acid, a type of Monounsaturated Fats. Additionally, Olive Oil has shown to assist in lowering inflammation, lower blood pressure, protect LDL cholesterol, and may even help in preventing unwanted blood clotting.
Olive Oil Is A Great Anti-Inflammatory
Extra Virgin Olive Oil is rich in antioxidants. More specifically in a variety of polyphenols, which acts as antioxidants in the body, and may also have anti-inflammatory benefits as well.
It’s really distinct that Extra Virgin Olive Oil can provide some anti-inflammatory benefits, because most fats tend to create more inflammation in the body. In addition, those same antioxidant polyphenols are often the same ones that have outstanding anti-inflammatory benefits.
Olive Oil Has Great Digestive Health Benefits
Evidence from test tube trials and initial human trials suggest that Olive Oil can have antibacterial properties, more directly against the strain Helicobacter pylori.
This is a bacteria that lives in the stomach and can cause stomach ulcers and stomach cancer. One human study showed that 30 grams of Extra Virgin Olive Oil routinely can help reduce Helicobacter pylori infection in 10-40% of cases within two weeks.
Olive Oil Is A Great Cancer Fighter
A handful of studies have also discovered that populations that consume diets rich in Olive Oil have lowered risk of upper digestive tract cancers, including stomach and small intestine.
In fact, populations that consume daily amounts of olive oil have shown to have lower incidence of certain types of cancer. Free radicals are believed to be a leading cause of cancer and the antioxidants in Olive Oil may help againstt them.
Olive Oil Is Great For Rheumatoid Arthritis
Individuals with rheumatoid arthritis (RA) that alternate their diets with Olive Oil have shown improved inflammatory markers and reduced oxidative stress. This is especially true when olive oil supplementation is combined with fish oil.
One study displayed that participants taking olive oil and fish oil together had significantly reduced joint pain, increased grip strength, and decreased morning stiffness.
Olive Oil Has Essential Cognitive Benefits
One benefit of the Mediterranean diet is improved cognitive function, especially among older adults. A variety of research is being done into the role olive oil plays specifically in this, as it is a critical component of the Mediterranean diet.
Recent research is suggesting that in animal trials, olive oil can help during times of brain imbalance, like molecules passing too easily along the blood barrier.
Other early-stage studies are recommending that a substance in olive oil can prevent buildup of a type of plaque in brain cells that is a key feature of Alzheimer’s Disease, although further human studies are needed.
Olive Oil is the foundation of the Mediterranean Diet. A study showed that those who consumed more Olive Oil in the Mediterranean also stayed away from saturated fats, refined cereals, candy, fruit juices.
Rather, they ate more fish, whole grains, and vegetables. When seeking and researching Infused Olive Oil recipes, there is only exceptional health and great flavor to consider.
The question most often asked then comes up, "if olive oil is a fat, how can it be good for you?" Simply put, Olive Oil is made up of almost completely monounsaturated fatty acids (MUFAs), which is thought of as being the healthy kind of fats.
MUFAs are the agents that lower LDL (low-density lipoproteins aka the "bad" cholesterol) and lower total cholesterol in the body.
Getting creative with traditional Olive Oil can be hard at times, which is why creating Infused Olive Oil is a great idea. You will need neutral flavored Olive Oil and a variety of your favorite ingredients to introduce new flavors and enhance your cooking with these Infused Olive Oil recipes.
Garlic Infused Olive Oil
Garlic Olive Oil is one of the most in demand Infused Olive Oils out there. Nonetheless, adding garlic to Olive Oil can be a bit hazardous if you're not careful. Botulism is a big concern when it comes to Garlic Infused Olive Oil.
If not handled the right way, bacteria can grow in the oil and cause this disease. Cooking the garlic before creating Infused Olive Oil yourself can lower the probability of catching this disease.
Chili Infused Olive Oil
Cooking with Chili Olive Oil can add a tremendous amount of flavor and color to your dishes. The finer the chili peppers are crushed, the brighter and more intense the color of the Olive Oil will be. This Infused Olive Oil can be used in a good amount of Asian dishes as well as Italian dishes.
Basil Infused Olive Oil
Using fresh herbs can significantly add flavors to your dishes. Basil Infused Olive Oil can go a long way, and it's great for crusty toasted bread, fish, salads, and even eggs.
Rosemary Infused Olive Oil
Ideally paired with roasted potatoes and even chicken, this Rosemary Infused Olive Oil will be the star of the show. In addition, it also works exceptional on popcorn, or even as a perfect gift for loved ones and friends.
Truffle Infused Olive Oil
A truffle is a type of mushroom that's used mostly in gourmet French cuisine, which are kinda hard to come by. If you do manage to find truffles at your local farmers market, they will change the way you cook forever! Trust us! Truffle Infused Olive Oil is out of this world!
Blood Orange Infused Olive Oil
Blood Orange's bright citrus flavor brings out a unique flavor in an Infused Olive Oil. Take advantage of the in-season of blood oranges, and make your own Blood Orange Infused Olive Oil at home. This infused oil is amazing for baking brownies and Blood Orange Olive Oil cakes.
Using Olive Oil in your recipes is much healthier than using butter, and infused olive oils give more flavor to any dish.
