Is Olive Oil fattening? What you need to know about Its fats and calories
Is olive oil fattening? How many calories does this “liquid gold” contain? And why is it a key ingredient in the Mediterranean diet?
In this article, we discuss extra virgin olive oil, a food with significant nutritional value, and its role in a balanced and healthy diet.
How many calories does Olive Oil contain?
Extra virgin olive oil provides 9 kilocalories (Kcal) per gram.
Calories in a tablespoon of Extra Virgin Olive Oil
One tablespoon of olive oil contains approximately 135 kilocalories. This is because a tablespoon holds about 15 grams of EVOO, which, when multiplied by the 9 Kcal per gram, gives this result.
Is Olive Oil fattening?
Yes, extra virgin olive oil, like all vegetable oils that are essentially pure fat, can cause weight gain depending on how and how much it is consumed. Although olive oil is recommended in some weight loss diets, it provides 9 kilocalories per gram, so moderate consumption is advised, especially for individuals who are overweight.
So, does Olive Oil help with weight loss, or causes weight gain?
While olive oil is considered one of the healthiest oils, both raw and for cooking, that doesn’t mean it won’t lead to weight gain. Like all oils, its fat content is 99%, so it can contribute to weight gain if consumed in amounts greater than recommended.
Though olive oil is used in some weight loss diets, it’s incorrect to claim it doesn’t cause any weight gain. However, it can help prevent overweight since it induces a feeling of satiety in the body. As a result, even with the same fat and calorie content, it is often consumed in smaller quantities than other vegetable oils.
Spanish EVOO
Discover our gourmet olive oils from Spain (Campo de Belchite)
What kind of fat Is Olive Oil?
The oleic and linoleic acids in extra virgin olive oil are unsaturated fats.
It’s important to note that a portion of your daily caloric intake should come from fats, ideally less than 30%. The WHO, along with the scientific community, recommends prioritizing unsaturated fats, where extra virgin olive oil (EVOO), 100% olive juice and the highest quality, comes into play. Therefore, these fats are recommended over saturated fats (butter, palm oil, coconut oil, lard) and trans fats, the latter of which should be consumed in minimal amounts, especially when industrially produced, as they do not contribute to a healthy diet.
The main component of extra virgin olive oil, oleic acid, is a monounsaturated fatty acid that helps reduce the so-called “bad” cholesterol (LDL) and increase “good” cholesterol (HDL).
For more information on olive oil and cholesterol, click here.
How should you consume EVOO for a healthy diet?
In conclusion, extra virgin olive oil does not cause weight gain when consumed as part of a healthy Mediterranean diet. Instead, it provides a healthy source of fat within the recommended doses, according to the Spanish Heart Foundation, which suggests 3 to 6 servings daily.
Taking the daily recommendation of around 40 milliliters, you can opt for about four tablespoons daily, equivalent to 37 grams. This is a way to fully enjoy its benefits. For instance, the EFSA (European Food Safety Authority) mandates that when stating that olive oil polyphenols contribute to the protection of blood lipids from oxidative damage, it should be noted that this is achieved with a daily intake of 20 grams.
Of course, all recommendations refer to extra virgin olive oil, which is of the highest quality and allows you to enjoy all the benefits of “liquid gold.” You can choose the variety you prefer; we recommend the finest representations of olive oil from Aragón: Empeltre, Arbequina, and a blend of Empeltre and Arbequina. Start enjoying the benefits of this ancient food today!
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