Does olive oil make you fat? What you should know about your fats and calories
Does olive oil make you fat? How many calories does “liquid gold” have? Why is it a fundamental ingredient of the Mediterranean diet?
In this article we talk about extra virgin olive oil, a food with great nutritional value, and its role in a balanced and healthy diet.
How many calories does olive oil have?
Extra virgin olive oil provides 9 kilocalories (kcal.) per gram.
Calories from a tablespoon Extra Virgin Olive Oil
One tablespoon of olive oil provides approximately 135 kilocalories. The reason is that a tablespoon contains approximately 15 grams of EVOO, which, if we multiply by 9 kcal. Per gram, it gives us this result.
Does olive oil make you fat?
yes, Extra Virgin Olive Oil, , Like all vegetable oils that are essentially pure fat, it “fats” depending on how and how much it is consumed.. Although olive oil is recommended in some slimming diets, it provides 9 kilocalories per gram, so its consumption is recommended in moderation, especially for overweight people.
So… olive oil makes you fat or slim?
Although olive oil is considered one of the healthiest, both raw As if to cook, that does not mean that it does not gain weight. Like all oils, its fat percentage is 99%, so it can gain weight if consumed in greater amounts than recommended.
Although olive oil is used in some slimming diets, it is not correct to say that it does not make you fat at all. However, it can represent a support in the prevention of overweight, since it induces the body a feeling of satiety. For this reason, having the same fat and kilocalories, it is usually ingested in less quantity than other vegetable oils.
What kind of fat is olive oil?
Oleic acid and linoleic from extra virgin olive oil are unsaturated.
The point is that part of the daily caloric intake should come from fat, a recommended percentage of just under 30%. And the WHO, unanimously with the scientific community, recommends Prioritize unsaturated fats: Here comes the extra virgin olive oil (EVOO), 100% olive juice and the highest quality. for that, The consumption of these fats compared to saturated ones is recommended. (butter, palm oil, coconut oil, butter…) and trans fats, of which it recommends a very moderate consumption, especially when they are produced industrially (in this case, they are not part of a healthy diet).
The main component of extra virgin olive oil, oleic acid, is a monounsaturated fatty acid that contributes to reduce what is known as “bad” cholesterol (LDL) and increase the “good” (HDL).
Here you can consult all the Information on olive oil and cholesterol.
How and in what amounts do you consume EVOO for a healthy diet?
In short, extra virgin olive oil does not make you fat within a healthy Mediterranean diet, but rather constitutes a contribution of healthy fats within the recommended doses, according to the Spanish Heart Foundation, , From 3 to 6 servings daily.
If we take into account the daily recommendation of about 40 milliliters, we can choose about four tablespoons daily, which is equivalent to 37 grams. This is a way to fully enjoy its benefits. For example, the EFSA (European Food Safety Authority) requires that when it is indicated that polyphenols in olive oil contribute to the protection of blood lipids against oxidative damage, it is indicated that this is obtained with a daily intake of 20 grams.
of course, All recommendations refer to extra virgin olive oil, which is the highest quality and the one that will allow you to enjoy all the benefits of “liquid gold”. You can choose the variety that you like the most; We recommend the best representation of Aragon oil: Empeltre, Arbequina and Coupage de Empeltre and Arbequina. Start enjoying the benefits of an ancient food! ?
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