Leena Watts
Olive oil is a popular cooking oil, often used in salad dressings, baking, and frying. It is also used as a skin moisturiser, hair treatment, and even as a remedy for sore throats and wounds. While olive oil is high in fat, with 14 grams of fat per tablespoon, it is considered a heart-healthy fat due to its high monounsaturated fat content, which helps to lower the risk of heart disease and reduce bad cholesterol. Extra virgin olive oil, in particular, is considered the healthiest choice as it is less processed than regular olive oil and contains higher levels of antioxidants. However, it's important to note that light or extra light olive oil refers to the colour and flavour of the oil, not its calorie content. So, which is the lightest olive oil to use for diets?
Characteristics and Values of Light Olive Oil
| Characteristics | Values |
|---|---|
| Health Benefits | Decrease risk of stroke and heart disease, lower blood pressure and cholesterol, reduce blood clots, reduce cancer, lower inflammation, reduce blood sugar levels and fasting plasma glucose in people with type 2 diabetes |
| Calories | All types of olive oil have about 120 calories per tablespoon |
| Fat Content | All olive oil contains 14 grams of fat per tablespoon |
| Recommended Daily Intake | 27 grams (just under 2 tablespoons) of any type of added oils per day for a 2,000 calorie diet |
| Use Cases | Baking, cooking with high heat, salad dressings, finishing dishes |
| Flavor | Mildest flavor |
| Processing | Moderately processed |
| Smoke Point | Higher smoke point than regular or extra-virgin olive oil |
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What You'll Learn
Extra virgin olive oil (EVOO) is the healthiest option
Olive oil is the natural oil extracted from olives, the fruit of the olive tree. It is popular for cooking, as a skin moisturiser, to strengthen hair, and even as a remedy for sore throats and wounds.
EVOO contains the highest percentage of polyphenols and antioxidants compared to other olive oils. This is because it only goes through a single processing procedure, while other types are processed more. More processing causes more polyphenols and antioxidants to be lost.
The Mediterranean diet, which includes EVOO, has been linked to a lower risk of heart disease and stroke. Observational studies have also shown a link between higher olive oil consumption and a reduced risk of cardiovascular disease, some cancers, and even dementia. EVOO has also been shown to lower blood pressure and LDL-c (bad cholesterol) while increasing HDL-c (good cholesterol), improving glycemic control, and aiding in weight management.
However, it is important to note that consuming excessive amounts of any food, including olive oil, could lead to weight gain. The recommended daily intake of oil varies depending on age, sex, and activity level, but for a 2,000-calorie diet, it is around 2 tablespoons.
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Light olive oil is processed and has fewer nutrients
Olive oil is a popular cooking oil that has been used for centuries. It is extracted from olives, the fruit of the olive tree. It is also used as a skin moisturiser, to strengthen hair, and even as a remedy for sore throats and wounds.
There are different types of olive oil, and one of the most common is extra virgin olive oil (EVOO). This type of olive oil is obtained from the first cold press of ripe olives and is processed without high heat or chemical solvents. It retains antioxidants and bioactive compounds from the olives, which give it a stronger flavour. It also has a lower smoke point than other types of olive oil.
Another type of olive oil is light olive oil. This type of olive oil is more processed than extra virgin olive oil, which means it loses some of the beneficial compounds found in extra virgin olive oil. It has a milder flavour and a higher smoke point, making it better for cooking and baking. It is also often used as "what you throw down and get hot before a knob of butter for searing meat".
While light olive oil is more processed and has fewer nutrients than extra virgin olive oil, it still provides some health benefits. All types of olive oil are high in monounsaturated fatty acids, which help to lower "bad" LDL cholesterol and increase "good" HDL cholesterol. They also have anti-inflammatory and antioxidant properties, which can help to protect the body from harmful chemicals and reduce the risk of chronic diseases like cancer, autoimmune diseases, and heart disease.
In terms of the lightest olive oil to use for diets, extra virgin olive oil is often recommended for its health benefits. However, light olive oil may be better for cooking and baking due to its higher smoke point. It is important to note that consuming excessive amounts of any oil can lead to weight gain, so it is always best to speak with a registered dietitian for personalised dietary recommendations.
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Olive oil is a healthy source of fat
The monounsaturated fat in olive oil, known as oleic acid, makes up around 71% of its total fat content. This healthy fat has been linked to a reduced risk of stroke and heart disease. Studies have shown that olive oil can increase levels of HDL (good cholesterol) while lowering LDL (bad cholesterol). It also has anti-inflammatory properties, which may help to reduce plaque buildup in arteries and lower blood pressure, a key risk factor for heart disease and premature death.
In addition to its heart-healthy benefits, olive oil is also associated with a lower risk of other chronic diseases. Its antioxidant compounds, such as vitamin E, oleacein, and oleocanthal, can help protect the body from harmful chemicals linked to cancer, autoimmune diseases, and other chronic conditions. Research also suggests that olive oil may promote brain health and reduce the risk of cognitive decline.
When it comes to weight management, olive oil has been linked to favourable effects. The Mediterranean diet, which includes olive oil, has been associated with positive effects on body weight, and studies have found that diets high in olive oil promote weight loss more effectively than low-olive-oil diets. However, it is important to note that excessive consumption of any food, including olive oil, can lead to weight gain due to its high-calorie content.
The type of olive oil also impacts its health benefits. Extra virgin olive oil (EVOO) undergoes minimal processing, retaining the highest percentage of polyphenols and antioxidants. Virgin olive oil (VOO) is slightly more processed, while "light," "pure," and refined olive oils are more moderately processed, resulting in a milder flavour and lower levels of beneficial compounds.
In summary, olive oil is indeed a healthy source of fat, particularly when consumed in moderation as part of a balanced diet. Its monounsaturated fat content, antioxidant compounds, and anti-inflammatory properties contribute to its array of health benefits, from improved heart health to a reduced risk of chronic diseases.
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Olive oil has anti-inflammatory and antioxidant properties
Olive oil is a popular ingredient in cooking, but it also has many health benefits. Firstly, it is a good source of healthy fats, particularly monounsaturated fatty acids (MUFAs). These have been shown to increase levels of HDL ("good" cholesterol) while lowering LDL ("bad" cholesterol).
Secondly, olive oil has anti-inflammatory and antioxidant properties. The anti-inflammatory properties of olive oil are due to its phenolic compounds, such as oleocanthal, which has been found to have pharmacological similarities to ibuprofen. A 2023 study found that olive oil was linked with lower inflammatory markers and reduced disease severity in people with rheumatoid arthritis. Another study found that olive oil supplementation helped reduce blood sugar levels and fasting plasma glucose in people with type 2 diabetes.
The Mediterranean diet, which includes a high intake of olive oil, has been shown to have beneficial effects on inflammation and chronic diseases, such as cancer, autoimmune diseases, and heart disease. Extra virgin olive oil (EVOO) contains the highest percentage of polyphenols and antioxidants, as it is the least processed type of olive oil. Virgin olive oil (VOO) is also a good source of these beneficial compounds, as it is only slightly more processed than EVOO.
In terms of the lightest olive oil to use for diets, "light" olive oils are more moderately processed, leading to a milder flavor and fewer beneficial compounds. Therefore, while these oils may be better suited for certain dietary restrictions, they may not provide the same health benefits as less processed olive oils. It is important to note that the daily recommended intake for oil varies depending on age, sex, and activity level, and excessive consumption of any food can lead to weight gain.
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Olive oil is a key ingredient in the Mediterranean diet
The Mediterranean diet has been associated with numerous health benefits, including a reduced risk of chronic diseases such as cancer, autoimmune diseases, and heart disease. Olive oil, specifically EVOO, is believed to play a crucial role in these benefits. Its high content of MUFAs helps increase levels of "good" cholesterol (HDL) while lowering "bad" cholesterol (LDL). Additionally, the anti-inflammatory and antioxidant compounds in olive oil may reduce plaque buildup in arteries and protect the body from harmful chemicals linked to chronic illnesses.
The Mediterranean diet, with its emphasis on olive oil, has also been linked to favorable effects on body weight. Studies have shown that diets high in olive oil promote weight loss more effectively than diets with low olive oil content. However, it is important to note that excessive consumption of any food, including olive oil, can lead to weight gain. The recommended daily intake of oil varies depending on age, sex, and activity level, but for a 2,000-calorie diet, the suggested amount is 27 grams or just under 2 tablespoons.
In addition to its health benefits, olive oil is a versatile ingredient in the kitchen. It can be used for cooking, as a salad dressing, or as a finishing oil to add a nuanced touch to dishes like pasta and salads. Its mild flavour makes it suitable for sautéing, baking, and roasting, while its more robust varieties can be used for dipping and drizzling.
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Frequently asked questions
Light or extra-light olive oil is the lightest in colour and flavour.
All olive oil contains 14 grams of fat and around 120 calories per tablespoon, even if labelled as light. However, olive oil is considered healthy due to its high monounsaturated fat content, which lowers the risk of heart disease and bad cholesterol.
Extra virgin olive oil is considered the healthiest as it is the least processed and has higher levels of antioxidants and good fats.
Extra-light olive oil is best for cooking as it has a higher smoke point than other olive oils.
Extra virgin olive oil is best for salad dressings as it has a strong flavour and a fruity taste.
