When it comes to healthy eating and weight loss, I think we can finally say good-bye to the fat free diets that were so popular several years ago. We've always known that you need some fat in your diet for a number of reasons. Fats are sources of fatty acids, essential for cell growth and development and the production of some hormones. They transport fat soluble vitamins (A, D, E, and K), provide energy and provide wonderful taste to foods. They also keep us full which is an important thing for people trying to manage their weight.
So what's the problem with fat? Not much, if its healthy fat.
It is more calorie dense than protein and carbs -- 1 gram of fat provides 9 calories compared to 4 from protein and carbs, so one tablespoon of oil has 120 calories. Eaten in excess fats can provide lots of calories which can contribute to your waistline. But, studies have shown that they play an important role in weight management, when eaten in moderation. It's that satiety factor in fats that helps keep you feeling full. So when trying to lose weight, it's important to have some in your diet.
When it comes to fats, it's how much and also the kind you choose.
There are also different kinds of fats -- monounsaturated, polyunsaturated and saturated and they all play different roles in your body. Too much saturated fat (found in animal products of like meat, poultry and full fat dairy) can raise your LDL-cholesterol (the "bad" cholesterol) but when you replace some of the saturated fat in your diet with the unsaturated variety, it helps lower your LDL. And trans fats, the result of processing and hydrogenation are linked to numerous health issues and should be avoided. Choosing healthy fats is the solution.
One of those "healthy" fats is always on top-ten power food lists. Olive oil, a monounsaturated fat, is one that you should consider for cooking and adding flavour to salads and more. Let's take a closer look at it:
* Olive oil is a source of heart-healthy monounsaturated fats and also rich in unique disease-fighting plant chemicals and vitamin E.
* Research suggests that it's plant chemicals help dilate blood vessels, prevent blood clots and decrease inflammation in the body. Other studies have linked this oil to reducing risk of some cancers and Type 2 diabetes and boosting immunity. Olive oil helps your body use plant chemicals from other foods. For example, lycopene, the antioxidant found in tomatoes is fat soluble and is best absorbed when eaten with some fat. Think olive oil in your tomato sauce.
* Olive oil is an important part of the Mediterranean diet, known for its health benefits.
* With a wide range to choose form, its best to choose olive oils that are cold-pressed and unrefined fined such as "extra virgin" or "virgin" which have the highest amount of nutrients compared pared to "olive oil" (a blend of virgin and refined olive oil) or "extra light olive oil". Extra virgin is the top quality and has the widest variety of flavours and aromas.
* "Light" olive oil is refined, does not have fewer calories than other oils and is light in flavor only.
* Contrary to popular folklore, you can cook with olive oil. When it comes to use, the most flavourful and usually more expensive oils, are better for salad dressings, marinades, tossing with grilled vegetables or brushing on bread. The less expensive oils, with less intense flavors are better for grilling, sauteeing and frying.
More in other colums.
Now take a sip. You want to get the impressions of the entire mouth. Suck air through the oil to coax more aromas out of it, and then — this is important — close your mouth and breathe out through your nose. This “retronasal” perception will give you a whole bunch of other flavor notes. Retronasal perception is possible because your mouth connects to your nose in the back. Now swallow some, or all of the olive oil.
The third positive attribute of olive oil, in addition to fruity and pungent, is bitter. Bitterness, like pungency, is also an acquired taste. As anyone who has ever tasted an olive right off the tree can attest, bitter is a prominent taste in fresh olives. Since olive oil is made from uncured olives, varying degrees of bitterness can be found; oil made from riper fruit will have little to no bitterness, oil made from greener fruit can be distinctly bitter. American taste horizons are broadening; we are exploring bitterness with foods like dark chocolate, bitter salad greens and now, robust olive oils.
