Why Olive Oil Is Your Most Important Ingredient
Just as important as cookware is selecting the right oils, spices and herbs for your kitchen. These are without a doubt the most critical items you will add to your meals.
I'm partial to olive oil. In fact, it's the only oil I use. And the only time I even think about butter is when I'm eating a piece of toast. I know it seems extreme to some people, but I've found that there isn't any better item for cooking, sautéing, paneeing, grilling, casseroles, soups and much more. So, just in case I haven't been clear, let me repeat, the workhorse of any kitchen should be your OLIVE OIL.
One of the main reasons so many people recommend olive oil above any other cooking oil is the superior health benefits of olive oils, especially extra-virgin. Part of what makes olive oil so healthy is that it is primarily monounsaturated, which can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL, or "bad") cholesterol levels in your blood.
In contrast, saturated and trans fats — such as butter, tropical oils and hydrogenated margarines — increase your risk of heart disease by increasing your total and LDL cholesterol levels. Listed below are the different types of fat and their presence in several common cooking oils.
|
Types of Fat Structures |
|
|
Unsaturated Fats |
|
|
Polyunsaturated Fat |
The main sources of polyunsaturated fats are seeds, nuts, grains, and vegetables. Polyunsaturated fat is usually in a liquid state at room temperature and also when chilled. It lowers the overall cholesterol level, but it also reduces HDL or good cholesterol. Recommended daily allowances of polyunsaturated fats should be part of a balanced diet, but some tests have shown that high consumption may actually be damaging to the digestion and nervous systems, so moderation is the key for a balanced and healthy diet. Omega-3 fatty acid is a type of polyunsaturated fat that is especially healthy. Omega-3 fatty acids help to reduce the risk of heart disease, lower blood pressure, guard against plaque buildup in the arteries, and aid in brain development. It is found in some plant oils and in the tissues of all sea creatures. Among the plant oils rich in omega-3 fatty acids are flax seed, canola, and soybean oil. Fish that are particularly high in omega-3 are sardines, herring, tuna, and salmon. |
|
Monounsaturated Fat |
Most animal and vegetable fats contain monounsaturated fat, but in varying quantities. It is usually in liquid form at room temperature, but it may begin to solidify if it is chilled. Monounsaturated fat is the most desirable type of fat in the diet because it helps to decrease the LDL (bad) cholesterol in the blood and helps to increase the HDL (good) cholesterol. Good sources of monounsaturated fat are olive oil, macadamia nut oil, canola oil, peanut oil, and most nuts. |
|
Saturated Fats |
|
|
Saturated Fat |
Animal meats, butter, whole milk, and some tropical plant oils, such as palm and coconut, are the main sources of saturated fat, which is the least healthy type of fat. Saturated fat raises the level of LDL (bad) cholesterol, which causes numerous health problems if consumed in large quantities. Most saturated fats are solid at room temperature. |
|
Trans-fatty Acid |
Trans-fatty acid, also known as trans-fat, is formed when hydrogen is added to vegetable oil in order to change the liquid oil into a solid at room temperature. This process is known as hydrogenation, which also transforms the unsaturated fats of the liquid oils into saturated fat. Like saturated fat, trans-fat may raise blood cholesterol levels and increase the risk of heart related diseases. Many shortenings, margarine, and commercially baked goods are high in trans-fatty acids. One advantage that hydrogenated or partially hydrogenated fats have is that they are less likely to turn rancid, which is very beneficial to the commercial food industry in creating foods with a longer shelf life. As with any type of food containing saturated fat, foods containing hydrogenated or partially hydrogenated fat should be enjoyed in moderation in order to maintain a balanced and healthy diet. |
The table below shows how olive oil compares with other popular oils in fat composition.
|
Type of Oil |
Monounsaturated |
Polyunsaturated |
Saturated |
|
|
|
|
|
|
Olive Oil |
77% |
9% |
14% |
|
Canola Oil |
62% |
32% |
6% |
|
Peanut Oil |
49% |
33% |
18% |
|
Corn Oil |
25% |
62% |
13% |
|
Soybean Oil |
24% |
61% |
15% |
|
Sunflower Oil |
20% |
69% |
11% |
|
Safflower Oil |
13% |
77% |
10% |
Regardless of the type or grade, olive oil contains 120 calories per tablespoon. In fact, all edible food oils contain about 120 calories per tablespoon. When used for cooking, the healthy aspects of olive oil do not change as the oil is heated.
Olive oil is good source of the antioxidant, vitamin E. It contains 1.6 mg. of vitamin E per tablespoon, which is 8% of the recommended daily allowance.
Health Benefits
Olive oil has been linked to the following health benefits:
• Lowering the risk of heart disease
• Reduction in the level of LDL (bad) cholesterol
• Lowering of blood pressure
• Decrease in blood sugar levels
• Increase in the absorption of several vitamins including A, D, E, and K
• Stimulation of the gall bladder to secrete bile, which helps to prevent gallstones
• Promotes cellular growth, speeds healing, and helps the metabolism
Olive oil is also beneficial for the skin and hair. Overly dry skin or sun damaged skin can be soothed with the application of olive oil. Some people apply olive oil to the skin to prevent wrinkles, although there is no scientific evidence to support this. Olive oil promotes shiny and full-bodied hair and a healthy scalp.
Some scientific studies have indicated that olive oil may reduce some of the effects of aging. It helps with digestion and the absorption of nutrients, which tends to slow as people age. It helps to maintain healthy bones and prevents calcium loss. The natural antioxidants in olive oil may even help to maintain mental faculties for a longer period.