He extra virgin olive oil is the maximum exponent of the . It is an inexhaustible source of benefits for our health: it lowers cholesterol, controls high blood pressure and prevents diabetes.
In fact, a study by the (UCO) highlights that olive oil provides protection against various diseases. “It significantly reduces fibrinogen levels, one of the main markers associated with cardiovascular risk.”
It also decreases “the levels of β2-glycoprotein I, a protein related to thrombotic complications in autoimmune patients, and Clusterin, a protein whose levels are increased in various pathological states such as atherosclerosis and constitute a marker in the development of Alzheimer’s disease in humans.
He doctor pablo suarez, an endocrinologist and member of the (SEEN), explains that it is the “healthiest food, rich in antioxidants, omega-9, monounsaturated fatty acids, with a perfect fat profile.” Hence, when asked about healthy alternatives to extra virgin olive oil, he is so blunt:
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“There is nothing like extra virgin olive oil. None will have its range of quality, stability at high temperatures and the same levels of antioxidants”.
The dietitian-nutritionist also agrees Desy Montero ():
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“Because of its nutritional qualities, the temperature at which it can be used and its versatility, it is the best and most recommended product.”
The Spanish Nutrition Foundation insists to this portal that “lately, it is fashionable to look for new sources of fats to cook and season our dishes, but there is no doubt that in Spain there is no possible substitute for virgin olive oil that is capable of improve it from a nutritional, economic, sustainable and palatable point of view”.
It must be taken into account that olive oil is very caloric (A single tablespoon contains 135 calories.)
Therefore, the recommended daily amount “depends on the person” and their physical condition and the activity they do each day. It will not be the same recommendation for someone whose goal is to lose fat, as for a person who is at an optimal weight and with acceptable fat levels.
A study published in , prepared by researchers from the Harvard University School of Public Health, indicates that a higher consumption of olive oil is associated with lower mortality from cardiovascular diseases. But, what amount is recommended?
The researchers explain that the ideal amount is about 7 grams of extra virgin olive oil, which is about half a tablespoon.
We are faced with a product deli and that it is about to exceed the price record registered in 2015. The war in Ukraine and the drought have caused the cost of olive oil to continue to increase. Experts estimate that it costs 56% more than a year ago.
Fortunately, as the specialists point out, there are options that are not at the same level as olive oil. They do not have the same nutritional properties that have led them to be called “liquid gold”, but they can help us give our pockets a break and save on the shopping cart.
Sunflower oil: the other ‘king’ of Spanish cuisine
Although there is a popular belief that this oil is the most recommended for frying, it is not true. In fact, the most recommended (and taking into account that you have to avoid eating fried foods) is to fry with extra virgin olive oil. And this is due, Montero points out, “to the high temperatures that it can withstand.”
For every 100 grams of sunflower oil, it provides 899 kcal, 99.90 grams of fat, 0 mg of sodium, 0 grams of carbohydrates, 0 grams of fiber, without sugars or proteins.
It stands out for its content in Vitamin A and vitamin E. Although its nutritional properties do not reach the benefits of extra virgin olive oil, it is true that sunflower oil contains one of the two fatty acids that the human body cannot synthesize. We are talking about omega-6.
Rapeseed oil: tainted by mass poisoning in 1981
Rapeseed oil, which is also ‘camouflaged’ on the label as rapeseed or canola, is extracted from rapeseed, a plant of the Brassicaceae family, distributed throughout almost the entire world, with the exception of Antarctica. and tropical zones.
The cause of this poisoning was not any of the components of rapeseed oil as such, but a series of contaminants that appeared in it as a result of its treatment and handling.
Currently, it is the main oil used in German kitchens. In Spain, rapeseed oil has carried, for more than 40 years, a bad reputation caused by food poisoning for the adulterated consumption of this product. The origin of the poisoning is that the oil was denatured with 2% aniline mixed with other oils that were sold as olive oil in lower markets.
The first case was detected in the Madrid town of Torrejón de Ardoz in 1981. This oil, which was intended for industrial use but was diverted for human consumption, poisoned some 20,000 people.
But, as the (FEN) recalls, “the cause of this poisoning was not any of the components of rapeseed oil as such, but a series of contaminants that appeared in it as a result of its treatment and handling.”
Regarding its benefits, “low erucic rapeseed oil (monounsaturated fat present, among others, in mustard seeds) is one of the vegetable fats with the lowest content of saturated fatty acids. In terms of vitamin content, it is worth noting the presence of vitamin E and as in the rest of vegetable oils, rapeseed oil does not contain minerals”.
As they explain, its use for frying food is inadvisable, as it quickly develops an unpleasant odor.
However, Montero clarifies that it is “a feasible product.” “It has some characteristics in terms of fatty acids that are very similar to extra virgin olive oil, which makes it a healthy oil.”
Coconut oil: a good culinary ingredient?
Coconut oil is a vegetable oil that has become the trending ingredient (and can also be used as part of your beauty routine). It is extracted by pressing the…