What are the Olive Oil Calories & Nutrition Facts

Published At: 25 November 2019 , 05:38 PM

Olive oil calories: Extra virgin olive oil calories are one of the best edible oils with its pleasant flavor, antioxidant characteristics, and health benefits. Of all the tasty oils, extra virgin olive oil has one of the largest levels of monounsaturated fatty acids. Researches have shown that consumption of monounsaturated fatty acids decreases the body’s total cholesterol levels, which may help lower your risk of heart disease. Extra virgin olive oil calories are also rich in fat-soluble vitamin K and vitamin E and is often noted for its antioxidant qualities, one of the primary health benefits of olive oil.

What Is Extra-Virgin Olive Oil Calories?

The tag designations extra-virgin, virgin, and pure olive oil calories lead to the level of acidity of the oil as well as the range of processing utilized to extract the oil. Usual rule of thumb is the lower the acidity, the better.

Virgin olive oil is 100 percent undiluted olive oil, meaning it is not heated or chemically prepared. Instead, it is extracted from the olives genuinely by mechanical means (either by pressing or twirling the olives after they are crushed into a paste). The most preferred "extra virgin" has the most nutrition, lower acidity than virgin olive oil, very moderate rancidity, and strongest olive flavor. Pure olive oil is prepared from the pulp after the first pressing using heat and chemicals. It is lighter in flavor and less costly. The advantage here is that it has a more neutral flavor and a higher vapor point. Virgin and extra virgin olive oil have lower vapor points and will start to break down when heated too high, yielding an off-flavor.

Not All Olive Oil Calories are Created Equal

While multiple people want to know how many calories are in olive oil, the study finds that not all olive oil calories are necessarily equal.

In a popular study at Middlesex Hospital in London in the 1950s, two British researchers, Professor Alan Kekwick and Dr. Gaston L.S. Pawan, examined a series of diets on overweight patients. The patients on a high-carbohydrate diet consistently gained or maintained weight, even when provided limited calories. Conversely, subjects on the high-fat diet lost considerably more weight than any of the other foods, even when provided with excess calories.

A study published in The Journal of the American Medical Association also questions the assumption that a "calorie is simply a calorie.". The outcomes indicated that a low-fat diet predicts weight regain, while diets highlighting a moderate to high percentage of calories from fat both improved subjects’ energy expenditure and decreased the surge in their blood sugar after eating, making these diets preferable to a low-fat diet for those trying to attain lasting weight loss.

Health Benefits of Olive Oil Calories

Olive oil calories are rich in vitamin E, a fat-soluble vitamin that promotes normal nerve conduction and plays a role in immunity. It is also a great source of vitamin K, which is another fat-soluble vitamin that is responsible for blood clotting.

Besides, olive oil is high in monounsaturated fat, which has been given to increase good cholesterol (HDL) and reduce bad cholesterol (LDL).

Some researches suggest that adding extra virgin olive oil to the diet, about one to two tablespoons daily can have anti-inflammatory impacts by decreasing c-reactive protein.

Another way olive oil may help to guard the heart is based on its content of polyphenols. Some of the polyphenols in olive oil can restrict blood platelets from clumping together, which is a problem of heart attacks. The FDA approves the claim that "eating 2 tablespoons of olive oil every day may reduce the risk of coronary heart disease."

Another study advises that consuming olive oil could protect us from cognitive osteoporosis, decline, and even enhance the balance of bacteria in our guts.

It is remarkable to note that many of the healthy ingredients of olive oil, such as phytonutrients, are present in high amounts only in virgin and extra-virgin olive oil.

How to Avoid Excess Weight Gain

Eating excess calories is only one cause for becoming overweight. Incorporating extra virgin olive oil into your diet can help prevent other factors responsible for fat buildup.

Adding EVOO to your diet provides your body with essential nutrients and all the healthy fats it requires, thus decreasing the cravings that drive to nutrient-empty foods like soft drinks, cookies, and bread.

By maintaining nutrient-rich extra virgin olive oil alongside vegetables and protein in your diet, you can avoid excess consumption of weight-inducing grains and sugars.

Consumption of artificial trans fats found in hydrogenated and processed vegetable oils opposes numerous biochemical processes in the body and can produce serious health problems and contribute to weight gain. Using EVOO alternatively can begin reversing the negative effects of trans fats.

Numerous people drink EVOO strictly for its antioxidant power, but beyond that, the nutritional value of olive oil gives you full and satisfied. By feeding your body the healthy fats it requires and boosting your intake of olive oil, study shows you will feel more full for a greater period of time and be less tempted to overeat, making extra virgin olive oil a valuable aid in weight loss and improved health for adults and kids alike.

Healthy Ways to Use Olive Oil

Olive oil is a staple in Mediterranean and European food. Use extra-virgin olive oil to sprinkle vegetables, stews, soups, bean dishes, fish, meats, and poultry. Or, utilize it to make light saute or your own, lower sodium salad dressing.

If you are seeing to cook at higher heats, such as grilling, you can utilize extra virgin olive oil. However, you are better off using vegetable oil, virgin, canola oil, or pure olive oil, due to their higher vapor points and more neutral flavor.

Heating extra virgin olive oil too hot can create it to lose the characteristics that give it extra virgin. But it is essential to note that some of the alternative oils are processed. Avoid greatly high heat cooking altogether, such as frying, as this sort of cooking is rich in calories and may originate carcinogenic compounds.