Olive oil is usually known as ‘the liquid gold’ of the Mediterranean diet. Like gold is one of the most valuable metals for human being, olive oil is a treasure for our health. And a pleasure for the palate.
Import of olive oil in the Mediterranean diet
Manuel Moñino, a member of the Spanish Academy of Nutrition and Dietetics, points out that “for its flavor and versatility in the kitchen, It facilitates the consumption of other key foods in the Mediterranean diet and with a positive impact on the dietsuch as vegetables, legumes, cereals and fish. «In addition, it is a basic for essential culinary typical in Mediterranean cuisine, such as sofritos.
This ‘liquid gold’ of the Mediterranean diet has the great advantage that its fats are unsaturated. «Unlike saturated fats, unsaturated that contribute to a maintenance normal levels of blood cholesterol,» Matiza Matiza.
And, as if that were not enough, it is one of the few foods with a declaration of own salary of the EFSA recognized that its phenolic compounds contribute to the protection of the lipids of the Sango Frento to the damage oxide.
Olive oil types
In the market we can find four types of olive oil according to the form of extraction involved in its production.
Extra virgin olive oil (aove)
Virgin oils are obtained from the first cold pressure of the olives. As no heat is intervened, or other chemical products in the extraction process, the nutritional owners and antioxidant bioactive compounds or polyphenols are preserved. They also preserve their sensory qualities.
It is the oil with a lower degree of acidity.
Virgin olive oil
It is also extracted in cold, but, a difference from the extra virgin, can have a lower score in sensory characteristics and a light acidity mayor.
Olive oil
A start from the refining of lampting virgins, very acidic, defective from the sensory point of view and impurities is obtained. This process includes various chemical and physical mechanisms to eliminate impurities and provide stability. The resulting oil is marketed mixed with virgin olive or extra virgin.
Olive Oruncio Oil
Olive pomace oil is obtained from the pomace or mass of olives after pressing. To this mass are applied, distant physical and chemical processes, for,, to be marketed mixer concens of virgin olive or extra virgin.
Nutrrictional differences between the different olive oils
All have a similar amount of cardiosaludable fats. However, a measure that refined is more intense, nutritious and nutritious compounds are lost. For example, the percentages of vitamin ey an older child in the extra virgin than in those of lower quality. Where variations are most appreciated in the antioxidant bioactive compounds, such as polyphenols, which practice disappear with the refining.
Are these compounds and other volatiles that provide the unique sensor characteristics to extra virgin olive oils. That is why a seasoned salad with an Aove has a more intense and clear flavor than if we season with another of lower quality.
Benefits for the health of taking olive oil
Cardiovascular protection
Being rich in unsaturated fats, especially monounsaturated, such as oleic acid, olive oil has properties Cardiosaludable.
The study Predimented (Mediterranean diet prevented) I show that a Mediterranean diet supplemented in extra virgin olive oil is capable of Reduce 30% the risk of severe cardiovascular cooling (Infarction or stroke) in people of high cardiovascular risk.
Antioxidant protection
It is a natural source of vitamin E, a Powerful antioxidant which protects oxidacho damage cells and premature aging. This function is also fulfilled by other antioxidant phytochemical compounds of olive oil, such as polyphenols.
Daily amount we should take
To enjoy these benicious properties, the ideal is to consume 3 and 6 rations of about 10 grams per character and day (about 3-6 tablespoons). The mayor of El Rank must be located in cases where the requirement, the mayor of the Sea of the Sea, for example, in person with mayor physical activity. That amount contemplates the one used to cook and ally, and eventually, the one used in fried foods.
VEGETABLE OIL ATROS Drops
Olive oil vs soy, rapes and palm
The most consumed oils in the world are those of palm, soy and rape. “The first two are used very in the elaboration of processed and high foods processed (industrial pastries, fried bags, precooked food …). They provide stability to food and are very abundant in the market. By force of the carrier for payment and payment and are very much abundant in the market. By force of a carrier for payment and are very abundant In our case, the Mediterranean diet ”.
- Soybean oil is more similar to sunflower oil.
- Colza or canola oil is relatively rich in monounsaturated fats, but with more polyunsaturated fats than olive. It is rich in vitamin E, very stable in heat of heat.
Olive oil vs. Surfish oil
Like rapeseed oil «,High oleic sunflower oil is one of the alternatives more adjusted to the fatty profile of olive oil ”, Indicates Moñino. It is rich in vitamin E, of neutral flavor and very stable in heat. Hence, a more appropriate option in community for friedness.
Sunflower oil has less monounsaturated fats. It is still rich in vitamin E, but, in general I would not be an alternative to Oliva and is less stable to heat.
How to keep olive oil at home
Olive oil is expensive food that must be preserved well to consume it with all its properties.
- Store in a cool, dry and away place of sunlight. The ideal temperature to keep it is 18-22 ° C.
- Internal Opaque bottles Or dark glass.
- Keep the well closed recipient. Contact with the oxygen of air makes it enriched.
- If we buy large hairs, we can pass it to smaller Mayans To facilitate its use, but always respecting all the previous advice.
- It is not necessary to put it in refrigerator. In very cold areas, it can solidifies before temperature very low, sin that affects either quality or taste.
Myths and truths on olive oil
Why did the Nutriscore change?
In the first valuations, it was classified with a D. The reason was that it is a fatty food. The producers and the Spanish government itself protested and corrections in that qualification have been intrusted, which is real is a B.
Does olive oil fattening?
Moñino is resounding: the body weight of the food pattern and physical activity. We cannot blame a particular food for weight gain. In the Predimed study it was evidenced that, although a high relative amount of extra virgin olive oil (Apac. 60 grams per day) was consumed.
Is ecological olive oil better?
From the point of view Nutritional Son equivalent. Ecological plant foods may have a mayor content of phytochimic substances. Likewise, the absence of synthetic chemical substances in its production could be associated with positive health results, although this is not sufficient yet due to scientific evidence.
How many times can it be reused?
We can reuse it more times «QUALT MAYOR OF THE SEA OF THE QUALITY OF OIL, MORE CAREFUL IN THE FRITURY PROCESS IN THE FUNCTION OF THE FOOD OF OIL,» Mornino explains.
If the oil is extra virgin, foods that do not leave waste or create foams are fried and a frying temperature is maintained by 200 ° C, it is filtered saved in dark place, we can reuse it up to 3-4 times.
Can you mix contour?
At home we can mix them, but taking into account certain factors. In the event that it is used to fry, you have to know that the smoke point varies. For example, if we mix it with that of sunflower, a deterioration of a lower temperature will begin. In these cases it is more effective to use a high oleic sunflower oil, cheaper than fried frying olive.
The expert recalls, however, that conventional frying should not be the method of preparing food for daily. There are culinary alternatives, such as the air fryer, which achieve textures similar to frying, but with less oil grains.
In the case of dressings or stews they do not exist with problems.
Can you sell mixed olive oils controos?
European regulatory prohibits commercialization under the name of olive oil if it carries a mixture of several oils. The trick that some distributors use, especially a fuel from our borders, is to resort to a confusing front labeling (for example, put ‘olive oil’ with a large and northern typography ‘and other oils’ with a background of wave bottom that makes reading difficult).
Is that very expensive Cocino de Oliva
Although, in effect, it has a higher price to seed oils, if you consider the amount to be used every day and that we should not do more than exceptional fried frying, cooking with olive ceceite should not be a burden in economics in the shoulders.
Is it used to take a teaspoon on an empty stomach?
This ‘trick’ extolled from the Kardashian clan is, in the words of Moñino, «one more of the multiple in nuts.» If we want to be able to be able to be able to be at all times as, adding it, adding it, a toast of whole wheat bread, a dry or with tomato.
The Aldi Council
Olive oil is freezing begins to solidify around 7ºC. If the bottle has been in a warehouse, it is easy for the morning in the coldest days of winter to find it with solidified parts. It’s normal and not alter your properties!
Manuel Moñino. Honor member of the Corps of Academics, of the Scientific Committee and of the SCIENTIFIC KNOWLEDGE MANAGEMENT and Coordinator of the Specialization Groups of the Spanish Academy of Nutrition and Dietitic. And senior consultant in community nutrition and public health. He is dietitian-nutritionist from the University of the Basque Country. Specialist in Health Sciences and Human Food from the University of the Balearic Islands. Project Coordinator of the College of Dietitians-Nutritionists of Illes Balears and researcher attached to Cyberbn of the Carlos III Institute for Predimedy Predimed Plus studies. Coordinates the Public Health Group of EFAD and the Scientific Committee of the Association «5 per day». Author of 11 book chapters, 19 articles in indexed magazines, 30 communications in international and 38 national congresses. Member of Scientific Committees and Organizers in 18 congresses, 9 of them international. Twitter: @monyino
