Extra virgin olive oil packs lots of flavor
In Italy, Greece and other Mediterranean nations, one substance plays a key role in culinary life. Olive oil, with its pungent fragrance and mild flavor, serves as a salad dressing, a cooking oil and the oil base for marinades and a host of sauces. Today, doctors believe olive oil's value stretches far beyond the kitchen. Olive oil is rich in monounsatured fat, which research shows provides heart-health benefits and also contributes to weight loss.
Fat Variations
Foods contain different types of fats. Saturated fats, which generally come from animal proteins like beef, poultry and eggs, contain high amounts of cholesterol, which is linked to heart disease. According to a November 2004 report from the U.S. Food and Drug Adminstration, however, olive oil and other foods rich in monounsaturated fats contribute significantly to heart health.
According to Harvard University's School of Public Health, research shows that monounsaturated fats reduce cholesterol levels in the body. Meanwhile, a 2004 Penn State study indicated that a moderate-fat diet with half of fat consumption from monounsaturated fats reduced the risk of heart disease 14 percent more than a low-fat diet.
Weight Loss Theories
Recent research indicates that olive oil's benefits stretch beyond heart health to assist with weight loss. A study released in the September 2003 edition of the British Journal of Nutrition shows that dieters who replaced saturated fat with olive oil lost more weight. The researchers who conducted the study speculated that olive oil makes dieters more satisfied than do other forms of fat. They also found that olive oil promotes digestion.
Substitution Is Important
Simply put, ingesting too much fat in a diet leads to an inability to maintain a healthy weight. Cravings, though, can be difficult to ignore. After all, the human body requires fat as a source of fuel and nutrients. The American Heart Association (AHA) and most nutritionists stress that olive oil should replace other fats in the diet. Too much olive oil, says the AHA, negates any benefits gained from substituting it for saturated fats. After all, olive oil packs 120 calories and two grams of saturated fat per serving.
According to The AHA, a female aged 31 to 50 who spends little time exercising needs 50 to 70 grams of fat per day. The bulk of the amount, says the organization, should come from monounsaturated fats and polyunsaturated fats. Only 16 grams of fat consumed per day should come from saturated fats.
Olive Oil in Your Diet
Many recipes call for the use of olive oil, but few feature it as a replacement. Olive oil can replace butter in some dishes. For example, foods sauteed in butter can be cooked in olive oil instead. Also, olive oil can serve as a replacement for butter on bread.
Dr. John T. Deane, who answers questions about olive oil for the website Oliveoil.com, says 1.5 cups of olive oil can be combined with 500 grams of butter to produce a healthier spread than pure butter without completely overcoming the unique taste of butter. Dr. Deane also noted that olive oil has limited cooking utility. For example, he said, olive oil does not work as a replacement for butter or shortening in cake frosting because the fat used must be in a solid state. In addition, olive oil's taste makes it a poor choice for some recipes.
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