What seemed to be healthy yesterday would become bad for health today and vice versa. The scientist has been researching foods to find out which foods can be labeled as healthy. Olive oil has been recently in the news creating a wide commotion for people, especially for those who follow a diet. For many decades olive oil has been used in households and restaurants. Let’s find out the truth within the truth, shall we?
Before starting the analysis, you need to know a little bit about the fats!
Fats are of two types:
- Saturated and Trans fats {Generally considered harmful if not consumed in moderation, and should be replaced with unsaturated fats whenever possible, they raise the levels of bad cholesterol also called as low-density lipoprotein (LDL). Saturated fats are found in butter, cheese, red meat, etc.}
- Unsaturated fats are a wiser dietary choice and should be included in the diet as the health benefits of unsaturated fats have been well documented. Found in avocado, nuts, olive oil, soybean, flax seeds, peanut butter, almonds)
The two most common unsaturated fats are, MUFAs- Monounsaturated Fatty Acids and PUFAs- Polyunsaturated Fatty Acids (yes, they have nothing to do with Lufa (Loofah), the scrubbing sponge used for bathing, just kidding!)
Now that we have a fair idea about fats, their fancy names, let’s get back to the health benefits of consuming olive oil:
Benefits of Olive Oil:
- Olive oil has MUFA, omega-6 and omega-3 fatty acids which are healthy
- Olive oil is not only about good fatty acids. It also contains a fair number of Vitamins- K and E. Along with vitamins, olive oil also contains antioxidants which can reduce inflammation in the body
- Alzheimer’s is caused because of the build-up of beta-amyloid plaques inside brain cells. Even though this is not been fully confirmed, studies shown in mice say that olive oil removes the plaques from the brain. A Mediterranean diet with olive oil has seen beneficial effects in the functions of the brain
Other benefits
- Prevents stroke
- Protective against heart diseases
- Olive oil may help a person who is at risk for type 2 diabetes
- Anti-cancer properties due to the presence of anti-oxidants
- Anti-bacterial properties
So, by the above observations, we can conclude that olive oil is indeed good for health. Then why was there news about the bad effects of olive oil on health?
Defusing the confusion- Breaking the Myth
Type of Olive oil
There are several types of olive oil and getting the right kind of oil cannot be overstated. Only Extra Virgin olive oil has all the antioxidants and healthy components.
Certified brand
In the market, there are many fake brands which label as extra virgin olive oil but they all are just diluted with other refined oils
Obesity and overweight issues
Olive oil does not make you fat. Overeating, low-metabolism, unhealthy diet and no exercise make you fat. This was proven in a study in Spain where students had undergone a diet which had olive oil and resulted in no difference in weight due to olive oil.
Olive oil is indeed good for health, however, as with everything else, moderation is the key, so use moderately and stay healthy!