Calories in olive oil & nutrition facts – some people may use olive oil in their daily life without knowing the exactly components and nutrients of the olive oil itself. Many studies have successfully revealed the benefits of olive oil and one of them is that people who consume olive oil have a longer life chance than those who do not consume olive oil.
This is evidenced by a study published in the famous Lanst magazine in 1999, in which the research reveals the secrets behind the longevity possessed by the predominantly Muslim Al-bania community. Al-bania people do have an average population longer if compared with the people of other European countries this is because Al-bania people regularly consume olive oil.
Olive oil is derived oil from fruit derived from olive trees (Olea Europaea). This plant is usually found in many Mediterranean regions such as in the Middle East, Italy, Spain, Greece, and other countries in the vicinity. Olive oil has different flavors and flavors.
Unlike most other oils, oil is usually derived from nuts and seeds extracts, but olive oil is obtained from olives. Olive oil is healthy vegetable oils. This kind of health oil contains fewer saturated fats. Besides, it also composes linoleat (omega – 6) and linolenic acid (omega – 3) essential fatty acids at the recommended 8: 1 ratio.
Olive Oil Components
Olive oil has a fairly high calorie content. The calorie content of olive oil due to the fat. However, the olive oil-rich fats are a type of unsaturated fats that are harmless and even have a good effect on health, some types of fat they are prescribed such as oleic acid (18: 1) and palmitoleic acid (16: 1) that help lower LDL or “cholesterol Evil “and increase HDL or” good cholesterol “in the blood. Here are some olive oil content:
Olive oil contains triglycerides and a small amount of free fat acits, glycerol, pigment, aroma compounds, sterols, tocopherol, phenol, identifiable resin components and others (Kiritsakis, 1998).
Olive oil contains from oleic monounsaturated. Certain fatty acids reduce bad cholesterol (LDL), which is responsible for the formation of atherosclerotic plaques, and increases HDL (Good cholesterol).
Olive oil contains tocopherol. Tocopherol contained in olive oil depends not only on the compounds in olives, but also on several other factors. Vitamin E for polyunsaturated fatty acids in olive oil is better than in other vegetable oils.
Most of these compounds are contaminated in olive oil. The compound serves to improve oxidative stability and increase taste. Hydrohytyrosol, tyrosol and some phenolic acids are mainly found in olive oil. The content of phenol and certain composition of this phenol in olive oil depends on the height at which the olive trees grow, at harvest time and on processing conditions.
Well, thanks to olive oil components which may be beneficial for our body. This kind of oil is produced through cleaning process before we use it. The process of cleaning (refining) of vegetable oil consists of three main stages: neutralization, bleaching, deodorization.
As a result, a product without a pronounced taste, color and odor is obtained. They are collected in winter and usually by hand. One tree produces about 8 kg of olives, and to produce 1 liter of oil you need 5 kg of olives.
Calories in Olive Oil – Does It Make You Fat?
Do you know that olive oil has calories? Well, yeah olive oil may have high in calories. However, it doesn’t mean that you consume the olive oil and then it will lead you to weigh gain. It’s totally not! You may be wondering again can olive oil lower cholesterol? In fact, olive oil is rich in cholesterol-lowering monounsaturated fats.
They make it a healthy addition to your diet. So, if you intend to have a diet, you are recommended to use olive oil as the additional material combined to your dietary food. the good plan is combining this and also other calorie-rich foods in moderation.
It is no matter what foods you consume, you can gain weight by consuming more calories than your body needs. That’s for your body energy. In this case, you may not eat anything except olive oil all day long. Then, you will never gain a pound. However, it will work if you can maintain a caloric balance even you’ suffer nutritionally and lack of other foods.
Olive Oil for Diet
Olive oil is pure fat which can support you in conducting olive oil’s diet-busting. Meanwhile, you can take other macronutrients from protein and carbohydrates. They contain only 4 calories per gram. While fat contains 9 calories per gram. It will make more calorically dense. A calorie-dense food leads you to weigh gain because it gives you energy. However, don’t make you feel so full.
You should consider the amount of calories you consume. You should know that 1 tablespoon of oil olive and a large banana has 120 calories for each of them. So, you will feel much fuller eating banana than you consume a tablespoon full of the olive oil. Then, you may eat fewer calories over the following hours.
According to the research and study published in “Journal of Women’s Health” 2010, eating too much fat may cause danger for your waistline. Olive oil in a reduced-calorie diet takes a part in this case. So, it may increase your chance of success. The researcher placed breast-cancer survivors on a low-diet. They are also placed on a diet which is rich in olive oil fats for 8 weeks.
The result was found that the groups consuming olive oil fats lose their weight. After the initial trial, the women could choose which kind of diet they like to continue the study. Finally, they chose olive oil as their diet plan. It may show the biggest satisfaction by doing a diet through olive oil and you may stick to a satisfying diet.
Facts About Olive Oil
Well, olive oil surely give you some facts which will surprise you. Since ancient times, olive oil is considered a gift of the gods, a medicine given to people by nature itself. And it is not accidental that the inhabitants of the Mediterranean, who regularly consume olive oil, preserve youth, beauty and health for many years. Here are the facts of olive oil for body health.
- Olive oil: a unique composition
The main secret of olive oil in its unique composition is a real pantry of useful ingredients, which are absorbed by the human body almost 100%. In olive oil contains a large number of antioxidants and vitamin E, which helps to absorb vitamins A, K. The result of this natural “chain reaction” is the general rejuvenation of the body, improving the condition of the skin, hair, nails.
- Olive oil: a benefit for the digestive system
Olive oil is very useful for the digestive system. It improves the activity of the stomach, intestines, pancreas and liver, promotes healing of gastric and duodenal ulcers. Olive oil has a choleretic and easy laxative effect. This is a rare and valuable property, because other vegetable oils do not have choleretic action.
- Olive oil for the heart
Well, in fact olive for the heart is such a benefit. Olive oil is a natural remedy for preventing cardiovascular diseases, especially heart attacks and strokes, as well as cancer. The secret is in the content of a record amount of Omega-3 monounsaturated fatty acids, which prevent atherosclerotic plaques from depositing on the walls of the vessels and even destroy those that already exist.
Accustom yourself to take two tablespoons of olive oil a day (fill salad, add to soups, side dishes, marinades), and your heart will work like a clock. In addition, the scientists found that the oleic acid contained in the olive oil stimulates a gene that suppresses the activity of cancer cells. Accordingly, the risk of developing cancer, in particular, breast cancer in women, is reduced.
- Olive oil: benefit for children
Olive oil for children is also a beneficial oil. Olive oil is especially useful for children and pregnant women, because of the contents of it, fatty acids are involved in the formation of the fetal brain, its bone and nervous systems.
Also, olive oil provides a soft transfer of babies to adult food. The fact is that the extra-class olive oil fatty acids are very similar to the fats that make up the mother’s milk: linoleic acid, and in the other, about 8%. Olive oil must be added to the porridge and mashed vegetable mashed potatoes.
It is important to remember that the lack of linoleic acid in the body can cause a number of skin diseases.
- Olive oil in cosmetology
Olive oil in cosmetology From ancient times, olive oil is widely used in cosmetology. To preserve and maintain beauty and youth, women of ancient Greece regularly used masks based on olive oil.
Today, cosmetics based on extra Virgin olive oil are very popular. It is a part of various creams, masks, shampoos, soaps.
- Olive oil for frying
Olive oil is one of the best frying oils. It retains its structure at high temperatures and does not burn.
According to research, extra Virgin Extra Virgin olive oil begins to burn at a temperature of more than 240 degrees and is practically not oxidized due to the low content of unsaturated fatty acids.
Therefore, lovers of healthy food can safely use it for cooking all kinds of dishes – to warm, passivate, fry – and at the same time enjoy a pleasant natural aroma, without which it is impossible to imagine a useful Mediterranean cuisine.
How to Choose Olive Oil?
Olive oil actually has taste, color, and aroma. To determine the organoleptic characteristics of the oil, do a small tasting. Take a sip and hold it in your mouth. Pay attention to the color and bouquet, the fruit taste, piquancy, light bitterness, enveloping consistency and highlight the shortcomings, for example, rancidity, mustiness, woody taste. Now, you are still wondering: “Which olive oil is the best?”.
Remember that there are more than 700 varieties of olives growing in different parts of the world from America to Australia, but the Greek oil is still a bit “stronger”, with a stronger taste.
So, the best olive oil is the first cold pressed oil (Extra Virgin). This unrefined olive oil, which was not subjected to any thermal treatment and therefore retained the maximum of useful substances. Basically, before filling, the oil is filtered, but unfiltered oil is more valuable.
The main indicator of the quality of olive oil is its acidity. The acidity level is determined by the content of oleic acid in 100 g of product. The lower the natural acidity of unrefined olive oil, the higher its quality. High-quality oil (Extra Virgin) should have an acidity of not more than 0.8%. Oil with an acidity of less than 0.5% in the Mediterranean is considered to be curative.
Moderating Olive Oil
Well, you may be not one of people who really plan for diet. Olive oil generally can be consumed by everyone. However, you should notice the content of calories in your daily menu. If you want to enjoy the olive oil without compromising your weight, you are recommended to use just 1 teaspoon for stir-fries or sautes. Another option is lightly drizzling the olive oil onto your pasta dishes or salads.
Ideally, only 20-35% of your total calories is from olive oil and other fats. It will work out to 44-78 grams of fat in every 2000-calorie diet. For perspective, you can consume each teaspoon of olive oil which provides you 4.5 gramsof fat. In other hands, each tablespoon provides you 13.5 grams of fat.
So, are you willing to have a diet plan with olive oil? Well, it will really work to you during you do tips explained above. Otherwise, you can consume olive oil for daily menu with enough measurement of fats and calories. Hope this article about calories in olive oil & nutrition facts may inspire you on how to consume it for diet and also daily food.