Types of olive oil
EXTRA VIRGIN: the most pure and healthy version as it is not made with heat or chemicals. Free fatty acid (oleic acid) content of less than 0.08 grams per 100 grams.
· Has most green color
· Most aromatic and flavorful (fruity, pungent, earthy, astringent)
VIRGIN: similar to extra virgin but can have a few defects in aroma or flavor and has lower chemical standards. Free fatty acid content less than 2.0 grams per 100 grams.
REGULAR OLIVE OIL: does not meet virgin or extra virgin standards because of chemicals or defects. Mixed with just a little virgin oil to give it just enough flavor.
· Best for cooking with highest smoke point
· Most clear color and blandest flavor
These varieties can also be infused with ingredients such as…
· Garlic – Truffle
· Lemon – Hot Spices
· Onion – Rosemary
Olive oil has been approved by the FDA.
The Claim? Reduced risk of Coronary Heart Disease
Rules: Oil must be over 70% oleic acid (monounsaturated fat) per serving and substitute for saturated fats
Berbert, A. A., Kondo, C. R. M., Almendra, C. L., Matsuo, T., & Dichi, I. (2005). Supplementation of fish oil and olive oil in patients with rheumatoid arthritis. Nutrition, 21(2), 131-136.
Kiritsakis, A., & Shahidi, F. (Eds.). (2017). Olives and Olive Oil as Functional Foods: Bioactivity, Chemistry and Processing. John Wiley & Sons.
Olive Oil and Olive-Pomace Oil Grades and Standards. (n.d.). Retrieved October 24, 2019, from https://www.ams.usda.gov/grades-standards/olive-oil-and-olive-pomace-oil-grades-and-standards.
Roselli, L., Clodoveo, M. L., Corbo, F., & De Gennaro, B. (2017). Are health claims a useful tool to segment the category of extra-virgin olive oil? Threats and opportunities for the Italian olive oil supply chain. Trends in Food Science & Technology, 68, 176-181.
Vossen, P. (2007). Olive oil: history, production, and characteristics of the world’s classic oils. HortScience, 42(5), 1093-1100.
Living a Healthful Life
HOW TO INCORPORATE OLIVE OIL INTO DIETS?
Try to use Extra Virgin more often, but regular is okay when needing to fry. *Replace other fats with this!
Brands? Bertolli, Athenos, Gargiulo
How much to use?
1 tablespoon per serving,
2 tablespoons recommended daily
4 tablespoons for inflammation
Recipes/Meals to use with?
· Roasted veggies
· Dips for bread
· Cook with fish & meats
· Use in pastas
· Can be found in butters
· Frying eggs
*Mix it up and use flavored olive oils such as lemon when cooking fish!
Olive oil background
· Olive oil has been around for over 6,000 years, originating on the Mediterranean Coast!
· Olive oil is extracted from olives, which are harvested from trees.
OLIVE OIL NUTRIENTS
· Typical Serving Size: 1TBSP
· 1 TBSP = 120 calories
· Vitamins E & K
· Composed majorly of monounsaturated fats… the GOOD fat
WHAT ARE THE BENEFITS?
· Reduced Risk of Cardiovascular Disease & Cancer:
Oleic acid, antioxidants, and tocopherols (enhance antioxidant activity) all help do this. CVD can be decreased by 44% by consuming at least 24 grams olive oil daily!
· Protects Blood Lipids and Cells from Oxidative Stress:
This means a lower number of free radicals (these can be cancer causing) and a better balance of antioxidants!
The recommended dose for this is about 4 tablespoons. This is especially good for those with Rheumatoid Arthritis and can be even more effective when combined with fish oil
· Oleic Acid:
Oleic acid has a few more benefits such as…
Preventing lipid accumulation, (atherosclerosis).
Lower blood pressure.
Lower LDL (bad), Increase HDL (good).
Repairing damaged cells & tissues.
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