Generally, when people think of a healthy nutritious meal, the image that crosses their mind is that of a bowl of salad dressed in olive oil. As soon as you try to eat healthy, people and online articles recommend replacing regular cooking oil with olive oil.
Most healthy recipes use it, but what does the research state? Is it really good for you?
Olive oil is extracted from olives which are widely grown in the Mediterranean region.
The reason why olive oil became so popular globally is that at one point the ‘Mediterranean Diet’ was promoted as the ‘healthier diet’. People consuming Mediterranean food were known to live longer and were at low risk of heart disease.
What people fail to realize is that Mediterranean cuisine comprises other important food groups such as fruits, veggies, whole grains, and legumes along with olive oil.
It includes less than a few serving if fish per week and almost no dairy and read meat.
The Mediterranean diet is healthier despite the inclusion of olive oil and not because of it. The other components of the diet are rich in fiber and antioxidants that lend the health benefits to the diet.
Olive oil is NOT artery-friendly…
Olive oil just like any other oil is processed and an unhealthy source of fats that sticks to the arteries. The excess saturated fats in your blood vessels stiffens the artery walls, making you prone to heart attacks.
A study conducted in the Mediterranean region had two sets of people - one who had heart disease and the other who did not. The group with heart disease had a high intake of monounsaturated fats (MUFA) that largely came from olive oil. Contrarily, the other group had a high intake of carbohydrates, fiber, folate, and omegas - all found in whole foods.
After consuming a meal with olive oil, the blood flow to the tissues decreases. This finding was similar to the after-effects of a meal comprising fries and burger. Another study showed no difference in the after-effects of palm, olive, and soybean oil to the body. Thus, making olive oil no healthier than any other oil’s.
Oil’s and weight gain…
Excess consumption of olive oil can most definitely lead to weight gain. Moreover, for people struggling with obesity or other chronic disorders, inclusion of olive oil can do little to no good whatsoever.
Remember, olive oil is still fat, packing 120 calories in just one tbsp! Here is how that would look when compared to real food:
Replacing olive oil…
Olive oil’s are widely used in salad dressing. It can be replaced with other oil-free dressings such as hummus, tahini, or guacamole. Also, olive oil used in stir frys can be replaced with vegetable broth.
Slowly transitioning all your recipes to oil-free cooking is key to overall health improvement.
Studies have also shown that extra-virgin olive oil (EVOO) is only marginally better than regular olive oil. Therefore, it does not make any sense to invest in EVOO.
Your takeaway…
If you are someone who has an active lifestyle and largely consumes whole-food plant-based diet, then small portions of olive oil won’t cause you any trouble.
However, if you are suffering from chronic disorders such as diabetes, thyroid, PCOS, or heart disease or if you are on a weight-loss journey, it is best to stay away from olive or any other oil.
Trust this helps,