February 16, 2021 by D.Fathia
Updated February 16, 2021
What about olive oil diet benefits?
Are you overwhelmed with the different types of oils? Can’t you make up your mind about which type to choose, which is healthier, and which is good for cooking and frying? You feel deceived by television ads and social media bombardment of tributes and embellishments of one kind over another, and soon later, vice versa? You are not alone in this dilemma! Chefs and normal people alike are generally and constantly faced with the hard decision to pick oil. It doesn’t matter which diet you are following, which cuisine you are applying to, its recipes, or even which culture you are influenced by. From my reviews of products, blog articles, and research publications, I have come to believe in the superiority of olive oil above all others. Follow this article to find out why you need to faithfully adhere to the olive oil diet. How much olive oil per day in Mediterranean diet?
Olive oil’s nutrition facts:
There exist several types of olive oil, but generally, they all contain the same nutritional values. One typical serving contains the following:
- Calories: 119
- Protein: 0 grams (g)
- Fat: 13.5g
- Saturated fat: 1.9g
- Monounsaturated fatty acids (MUFA): 9.9g
- Polyunsaturated fat: 1.4g
- Carbohydrate: 0g
- Fiber: 0g
- Sugars: 0g
The most important fact about olive is that it contains heart-friendly unsaturated fats. Saturated fats are usually low in this liquid, while monounsaturated fats make up the bigger component with moderated amounts of polyunsaturated fats.
Healing Foods, a book by DK Publishing House, claims that "these fatty acids help normalize blood clotting and control blood sugar levels.”
Though we lack a rich body of research on the subject, it has been repeatedly reported that olive oil has magnificent potential in preventing several diseases.
Go for the olive oil diet for tremendous health benefits
Olive oil health benefits are not just trendy myths; scientific research has gone the extra mile in proving the usefulness of this miracle.
I grew up witnessing our elders consuming the golden liquid excessively. They believe that drinking a small cup or even sipping a tiny bit of olive oil on empty stomach is an effective way to reap its wealth of nutrients. If you would ask them what does this treat, they will say everything!
The image for them might be blurry and they might believe that it cures all illnesses; all that you can do is stand in awe of their blind faith.
With the advancement of science, here is what evidence tells us:
Dietary recommendations insist that each person should consume 20 to 35 % of calories from fats, notably monounsaturated and polyunsaturated fats which are abundant in olive oil. These fats are heart-friendly and may prevent several risk factors.
Research has also found that this fat is extremely beneficial in preventing constipation, regulating blood sugar, and reducing inflammations.
Doctors and dieticians are stressing the utility of incorporating olive oil in healthy diets in recognition of its unquestionable benefits. It is vital to remember, though, that moderation is always key. Consult a nutritionist or a dietician if you have certain health conditions.
Recommendations to follow for a healthy diet:
One of the few things that you can do is to cook with olive oil for the ultimate prize. Vegetables make the perfect combination with olive oil. Carotenoids, found in vegetables, need fat to be absorbed. Besides, veggies taste delicious with this oil; try it and you won’t regret the decision.
Vegetables, leafy greens, and beans maintain their nutrients better if cooked, roasted, or fried with olive oil. For your fresh veggies, use extra virgin olive oil for salad dressings; be creative and prepare your customized dressings at home.
If you are baking bread at home make sure you use good quality olive oil for the paste. You can also drizzle a few drops on top when the bread is out of the oven. The smell of olive oil on hot bread is exquisitely aromatic.
In the Mediterranean diet, olive oil reigns supreme. It is used nearly in all recipes and dishes, without mentioning skin and hair usages.
Is olive oil on a keto diet?
The ketogenic diet is characterized by a high intake of fats and low carbohydrates. Those following the diet aim mainly at losing weight. Replacing carbohydrates with fats leads to a metabolic state known as ketosis. In this state, the body burns more fats than ever.
There exist several versions of this diet such as the cyclical, targeted, standard, and high protein ketogenic. Nevertheless, olive oil is part and parcel of every variety of this diet.
If you lack olive oil in your kitchen then you should have some now and stock it for long-term use.
The olive oil diet never fails to satisfy its adherents. It adapts to all regimens and can be used in all recipes. Order your share of this blessing now and enjoy the taste and smell while reaping the benefits.