We’ve all heard that olive oil is good for us in so many ways, but not all forms of it are equal. If you want to know what kind of olive oil is best and how to use it, keep reading. If you’re looking for a useful chart on olive oil nutrition facts, scroll to the bottom. I can’t count the times I’ve been told that extra virgin olive oil is a “superfood”. I’m definitely not opposed to saying yes to super foods. However, just because something is good for you doesn’t mean it’s good for everyone. So, if you’re trying to lose weight with olive oil, read on to find out if this liquid gold might be exactly what you need!
What Is Olive Oil?
Olive oil is made from the fruit of the olive tree (Olea europaea), which is naturally high in healthy monounsaturated fatty acids (MUFAs).
What is olive oil good for? Diets high in extra virgin olive oil, including the famous Mediterranean diet, are associated with “a lower incidence of atherosclerosis, cardiovascular disease, and certain types of cancer,” according to a large 2020 review of clinical studies.
Most recent interest has focused on the biologically active phenolic compounds naturally present in virgin olive oils.
According to the Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, “there is widespread opinion that extra virgin olive oil should, indeed, be the fat of choice when it comes to human health and sustainable agronomy.”
Olive oil phenolics have positive effects on certain physiological parameters, including:
- plasma lipoproteins
- oxidative damage
- inflammatory markers
- platelet and cellular function
- antimicrobial activity
There are several types of olive oil on the market today, including extra virgin, virgin and regular olive oils. Something that many people don’t realize is that unfortunately, it’s common for “extra virgin olive oil” purchased in most major grocery stores to be laced with GMO canola oil and herb flavors.
Many store shelves are lined with fake olive oil options, but below you’ll find tips for choosing the best types when shopping.
Olive oil harvesting dates back thousands of years, but today, the large, international commercial olive oil industry is worth hundreds of millions of dollars. To ancient populations, this source of satisfying healthy fat was considered a precious commodity and used for its many healing capabilities.
Aside from cooking with olive oil, it was also a key component in lamps, soaps, skin care and cosmetics.
After first making its way to North America in the mid 1500s, olive trees spread quickly to many other nations. Today, olive oil is cultivated largely in Italy, Mexico, the U.S. (mainly California), Peru, Chile and Argentina.
Nutritional Fact Of Olive Oil
Calories : 884
% Daily Value*
Total Fat 100 g 153%
Saturated fat 14 g 70%
Polyunsaturated fat 11 g
Monounsaturated fat 73 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 1 mg 0%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Kinds of Olive Oil
Before we get down to the health & weight loss benefits of Olive Oil, let’s first understand the grades of olive oil that exists along with their pros and cons. Each variant of olive oil is different from other in terms of flavour, concentration of vitamins and minerals, chemical composition and use. The first grade oil begins with extra virgin oil, followed by virgin oil and lastly refined oil. These grades are canadianpharmacy365.net defined in terms of their ways of extraction.
Cold pressing is a common technique used for extracting oil directly from the fruit. Extra virgin olive oil and virgin olive oil is extracted directly by crushing the olives. It helps in retaining the flavour, minerals, composition and original taste of the fruit. The oil which undergoes chemical solvents and is blended with refined olive oil loses its originality as well as high quality.
- Extra Virgin Olive Oil
It is the purest form of Olive Oil one can buy. It is created by cold pressing and grinding olives to get a fine juice out of it. The process is done under 24 hours of plucking the fruit and extracting the juice from olives. It undergoes no processing or chemical reactions making it unrefined and of highest quality. It has a bright green texture and a strong flavor of olive with just 1% of oleic acid. It protects against heart diseases, inflammation and bad cholesterol from oxidation. It is considered to be the best and most expensive among all the oils in the market. It is rare to find and is available only in certified organic centres which harvest olives.
- Virgin Olive Oil
It is also created by cold pressing and contains less than 2% of acidity. It is regarded to have a premier taste and flavours out of all the oils. It is a cheaper version of extra virgin olive oil.The olives used are most exposed with a natural environment making them more acidic and over reaped. It is not fit for human consumption or intake. That is why it is used for applying on skin, hair and for massage.
- Blended Olive Oil
It is known as blended Olive oil because it is a mix of two types of olive oils. Common blend ratios are 85% refined and 15% Virgin Olive Oil. Mostly it is a blend of virgin production oil and refined oil. Oils such as Soybean, Canola, Grapeseed, Sunflower are added because they are low cost and have mild flavour. This oil is popularly used by restaurant chefs and manufacturers for high heat cooking.
- Refined Olive Oil
It is produced by chemical processing of virgin oils which includes heating, filtration and adding chemicals making them refined olive oil. It has an acidity of less than 0.3% providing them a longer life. It is also known as “Light Olive Oil”. It has a higher smoke point than other olive oils.
- Pomace Olive Oil
Once the extraction of olive oil from the olives is done, 6-8% of oil still remains in the pulp of olives. This pulp of olives is known as pomace olive oil. It undergoes a few chemical reactions and is finally ready to use. It is considered to be good for cooking. It is the cheapest of all the olive oils. Although it is extracted from olive pulp but is still not counted as the best.
As now we have a clear picture about each variant of olive oil , let’s now move ahead towards the top 10 health & weight loss benefits of olive oil.
“One size does not fit all” is an old saying yet true. Each body has different eating habits, digesting habits, type of body, age, medical history,genes and a lot more factors responsible for the type of body one carries.While going for weight losing steps such as yoga, exercise, zumba, cardio, gyming etc. one has to keep a check on the food intake as well. Consuming the wrong set of ingredients and not maintaining a proper diet can drain all the efforts. Using olive oil instead of a normal refining oil can make things go in a better direction.
Benefits Of Olive Oil For Weight Loss:
Olive oil, the oil which is extracted from the fruits of the olive tree. This oil is predominantly rich in monounsaturated fat called oleic acid, which has numerous benefits alongside weight loss. Here are some of them
1. Maintaining Body Fat:
All the essential oils have fat content in them. The calories from the fat add up to fat on the body. The bad fats get accumulated in the body, which results in abnormal weight gain. Olive oil, which is rich in oleic acid, helps in de accumulation of bad fats and also maintains the required fats necessary for the body.
2. Reduces Blood Pressure:
Olive oil is said to lower blood pressure because of the presence of the monosaturated fatty acids in it. Blood pressure increases because of the various reasons such as the accumulation of cholesterol in the blood vessels, narrowing of blood vessels, etc. Olive oil has the capability of reducing bad cholesterol in the body and also widens the blood vessels, thus improving the flow of blood to the heart.
3. Lowers The Risk Of Cardio Vascular Disease:
Cardio Vascular disease has become more common these days to all the aged groups. This might be because of the unhealthy diet or not exercising etc. This disease is less common in Mediterranean countries because these countries follow a diet which consists of virgin olive oil as the main ingredient. This extra virgin olive oil reduces the LDL, which is the bad cholesterol, improves the lining of the blood vessels, thus reducing the risk of heart disease.
4. Appetite Suppressor:
Oils contain fats in them when consumed will naturally act as an appetite suppressor. Olive oil also has fats in it, which acts as an appetite suppressor and does not make you feel hungry for a longer time. Since this oil has monounsaturated fatty acid, it does not allow weight gain.
5. Maintain Blood Glucose Levels:
People having diabetes are advised to follow a diet rich in fiber from vegetables and fruits, and monounsaturated fats, more than saturated fats and carbohydrates. Extra virgin olive oil contains more amount of monounsaturated fats and can be incorporated in the diet plan to maintain the glycemic index in diabetic people.
6. Anti-inflammatory And Antioxidant:
Extra virgin olive oil has a key ingredient called oleocanthal in it, which is said to reduce the inflammation in the body. This oleocanthal acts just like ibuprofen, and hence this oil is considered as an anti-inflammatory. Olive oil is a powerful antioxidant; it helps neutralize the free radicals formed.
7. Prevents Strokes:
Strokes are caused because of improper blood flow to the brain. This improper blood flow may be due to blood clots or bleeding. The monounsaturated fatty acids aids in reducing the blood clots, which protects the brain from any strokes.
8. Weight Loss:
Olive oil is known for weight loss because of the satiating power of fatty acids present in it. This means that daily consumption of extra virgin olive oil leads to a greater feeling of fullness. This oil does not contain any calories, but it is healthier fat, which aids in weight loss.
How To Use Olive Oil For Weight Loss?
Extra virgin olive oil can be consumed in different forms along with different foods to cut down the excess fats and weight in the body. Listed below are some of the ways it can be used:
1. For Cooking:
Olive oil is considered to be one of the healthiest cooking oils that can be implemented in the kitchen. Though olive oil has fats in it, they do not harm the body because of the monounsaturated content in it.
2. Salad Dressing:
Extra virgin olive oil has an organic compound in it called natural phenol along with the monounsaturated fat, which contributes to desired blood lipid levels. Hence this is used for salad dressing. This can be used along with red wine vinegar for seasoning. 3 to 4 parts of olive oil with 1 part of red wine vinegar is often used.
Start with three parts of olive oil with 1 part of vinegar or citrus juice. Thoroughly mix the oil and vinegar and whisk the mixture with salt, pepper, and any other seasonings. Put it on slow steam and constantly whisk until the dressing is translucent. Shake it before using it on salads.
3. Olive Oil In Smoothies:
Adding olive oil to green smoothies gives us a lot of nutrients the whole day. If you drink one every day, smoothies cleanse your body, and purify your blood; it also helps you in losing weight. Olive oil, when used with smoothies, will enhance the weight loss in your body.
4. Ginger And Olive Oil:
Ginger is a root when consumed produces a thermogenic effect in the body. This ginger can activate the nervous system and thus enables all the processes that produce energy, including the fat burning process. Hence ginger acts as a fat burner. Add extra virgin olive oil to ginger to experience the desired results.
5. Olive Oil With Lemon:
This is one of the natural ways of losing weight quickly. Lemon purifies and eliminates the harmful toxins from the body. Lemon, in addition to vitamin-C, has hesperidin. This flavonoid contributes to improving the function of lymphatic drainage and retains the essential liquids in the body. Take a half dab of lemon with olive oil and drink it daily during breakfast. You can experience the changes in your body in no time.
6. Olive Oil With Salt And Cucumber:
Cucumber is a vegetable that has high water content in it makes its fewer calories. Moreover, cucumber is rich in fiber that helps eliminate toxins from the body. When consumed, it gives us the feeling of a fuller stomach. Add a dash of salt and olive oil with cucumber and eat it daily for weight loss.
7. Olive Oil With Apple Cider Vinegar:
There is no better mix than olive oil with apple cider vinegar. Both products perfectly combine their exquisite flavours. With them, you will create a culinary miracle that will maximize the taste of your dishes. But in addition to all this, the apple cider vinegar served together with the olive oil can help in weight loss. Apple cider Vinegar has very few calories, and, among its many nutrients, potassium stands out. It is a diuretic mineral that eliminates toxins from the body.
Side Effcts Of Olive Oil:
Apart from the benefits of olive oil for weight loss, this oil, when consumed in excess, can show side effects on the body.
- Olive oil benefits to maintain blood sugar levels in the body. This oil, when consumed in larger quantities, decreases the sugar level drastically, causing hypoglycemia.
- Oils are generally prepared under controlled heat and pressure conditions for refining. Olive oil is also the same. Due to this, there might be a change in the molecular structure of the fatty acids present in the oil. This may change the cholesterol levels in the body.
- When consumed excessively, this oil can reduce blood pressure.
- The high-fat content olive oil can cause digestive disorders, which may lead to diarrhea due to its laxative property, and the digestive system becomes unable to digest it completely.
- As seen in the benefits section, olive oil can reduce blood pressure. But, when this oil is consumed excessively, it will lower blood pressure drastically, leading to low BP, which causes faintness, etc.
Obesity is one of the main problems that today’s generation is facing. People are looking up for different solutions to lose weight quickly and falling in the trap of commercial products even though there are natural methods available right in your home. Incorporating olive oil in various forms, as explained in this article, can do wonders for your weight loss. Use olive oil continuously for one month, and you see the results right in front of your mirror. Do share your experiences with us.