What Happens to Your Body When You Consume Olive Oil Regularly
There are many significant health benefits you can reap by incorporating olive oil into your daily diet. You might call olive oil the superstar of the culinary world. No longer confined to just salad dressings, olive oil has risen in popularity, becoming a staple ingredient in various cuisines, from Mediterranean to global fusion dishes.
The fact that it’s an oil might raise questions about its health implications. However, olive oil is renowned for its nutritional value, offering unique benefits owing to its composition, including monounsaturated fats, antioxidants, and anti-inflammatory compounds. These properties give you a good reason to consume it regularly. Read on to learn more about the effects and nutrition of olive oil.
Health Benefits of Olive Oil
Olive oil is a staple of the Mediterranean diet, celebrated for its numerous health benefits. But what exactly happens to your body when you consume olive oil regularly? Let’s delve deeper into its advantages.
Rich in Healthy Fats
While fats have often been demonized in the past, not all fats are created equal. Olive oil is predominantly composed of monounsaturated fats, which are considered heart-healthy fats. These fats can help improve cholesterol levels, reduce inflammation, and lower the risk of heart disease. Incorporating olive oil into your diet in place of saturated or trans fats can have significant positive impacts on your cardiovascular health.
Packed with Antioxidants
Olive oil is rich in antioxidants, particularly vitamin E and polyphenols, which help protect your cells from damage caused by free radicals. These antioxidants have anti-inflammatory properties and may contribute to reducing the risk of chronic diseases such as cancer, diabetes, and neurodegenerative disorders.
Supports Digestive Health
Consuming olive oil regularly can promote healthy digestion. It acts as a natural lubricant for the digestive system, aiding in the smooth passage of food through the digestive tract. Additionally, olive oil contains oleic acid, which has been shown to have beneficial effects on gut health by promoting the growth of beneficial gut bacteria.
May Reduce Risk of Chronic Diseases
Studies suggest that a diet rich in olive oil may lower the risk of chronic diseases such as cardiovascular disease, diabetes, and certain types of cancer. The anti-inflammatory and antioxidant properties of olive oil play a crucial role in protecting against these diseases by reducing inflammation, oxidative stress, and cellular damage.
Improves Cognitive Function
Olive oil is not only beneficial for your physical health but also for your cognitive function. The monounsaturated fats in olive oil support brain health and may help reduce the risk of cognitive decline and neurodegenerative diseases such as Alzheimer's disease. Regular consumption of olive oil as part of a healthy diet may contribute to maintaining optimal brain function and cognitive abilities.
Olive Oil Nutrition Facts
ONE TABLESPOON OF OLIVE OIL CONTAINS THE FOLLOWING NUTRIENTS:
Potential Downsides of Olive Oil Consumption
Over the entire 5,000 years that humanity has been consuming olive oil, not a single scientifically proven case of a negative side effect has been identified. However, it should be remembered: moderate consumption is extremely important. And this applies not only to olive oil, but also to everything else that you see on your table.
Best Ways to Enjoy Olive Oil
One of the best things about olive oil is its versatility in culinary applications. Here are five ways you can enjoy it:
- Drizzled: Drizzle extra virgin olive oil over salads, cooked vegetables, or grilled fish for a flavorful finishing touch.
- Dipped: Serve olive oil as a dip for bread, paired with balsamic vinegar and herbs for added flavor.
- Sauteed: Use olive oil for sautéing vegetables or aromatics to add depth and richness to your dishes.
- Dressing: Make homemade salad dressings using olive oil as the base ingredient, combined with vinegar or citrus juice, herbs, and spices.
- Marinated: Use olive oil as a marinade for meats, poultry, or tofu to tenderize and flavor them before cooking.
Frequently Asked Questions
Are there any negatives to consuming olive oil?
No! Forget the stupid myth about weight gain when consuming olive oil. It doesn't work like that because not all calories are created equal. If you compare 120 calories from olive oil with 120 calories from beer or ice cream, you will see that in the first case your body will absorb no more than a third of these calories. So you will never gain weight by consuming 2 or 3 tablespoons of olive oil per day. However, you should consume olive oil in moderation as part of a balanced diet because even the best medicine turns into poison if there is no moderation.
Is olive oil healthier than other cooking oils?
Olive oil is often regarded as one of the healthiest cooking oils due to its high monounsaturated fat content and beneficial effects on heart health. However, different cooking oils offer varying nutritional profiles and culinary properties. It's advisable to choose cooking oils based on their intended use, flavor, and overall health benefits.
Can olive oil oxidize?
Olive oil is susceptible to oxidation when exposed to heat, light, and air, which can degrade its quality and nutritional value. To minimize oxidation, store olive oil in a cool, dark place and avoid using it for high-heat cooking methods such as deep frying.
Should olive oil be consumed raw or cooked?
Both raw and cooked olive oil can be beneficial for health, but their properties may vary slightly. Raw olive oil retains more of its antioxidants and flavor, making it ideal for drizzling over salads or dipping bread. Cooked olive oil, while it may lose some antioxidants during heating, still retains its healthy monounsaturated fats and can be used for sautéing, roasting, and baking.
Can olive oil be used for deep frying?
While olive oil has a relatively low smoke point compared to other cooking oils, such as vegetable or peanut oil, it can still be used for shallow frying or sautéing at moderate temperatures. Extra virgin olive oil is best reserved for low to medium-heat cooking methods, while refined olive oil or light olive oil may be suitable for higher-heat cooking such as deep frying, depending on their smoke points.
The Bottom Line
Regular consumption of olive oil can have numerous positive effects on your health, ranging from improving heart health and digestion to reducing inflammation and supporting cognitive function. However, it's essential to consume olive oil in moderation and choose high-quality, extra virgin olive oil for maximum nutritional benefits. By incorporating olive oil into your daily diet and using it in various culinary applications, you can enjoy its flavorful and health-promoting properties while enhancing the overall nutritional quality of your meals.