OLIVE OIL - LIQUID GOLD

The greatest exponent of mono-unsaturated fat is olive oil and it is a prime component used in Mediterranean diet. Olive oil is a natural juice, which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is freshly pressed from the fruit. In ancient Greece, athletes ritually rubbed it all over their body. Olive oil has been more than mere food to the Mediterranean people. It has medicinal, magical, an endless source of fascination and wonder and the fountain of great wealth and power. The olive tree, symbol of abundance, glory and peace, gave its leafy branches to crown the victorious in friendly games and bloody war and the oil of its fruit has been anointed the noblest of heads throughout history. Olive oil has an exquisite flavour and a high reputation as healthy oil. It is predominantly used in Italian, Spanish and Greek recipes. According to a Spanish study, because of its very high concentration of antioxidants, vitamins A and E, it neutralises cancer-causing free radicals. When used with fresh lemon juice, it flushes out toxins from the liver. Olive Oil has been used for a number of home remedies over the years. A lot of people also recommend swishing a mouthful of olive oil and spitting it out as a dental agent, to reduce swelling from gingivitis or to remove acid from acidic foods before they damage your tooth enamel. The Romans and Greeks were also fond of drinking a cup of olive oil before eating a spicy meal, to prevent heartburn. (Apparently, it coats the lining of the stomach and the intestines). This was also supposed to help prevent hangovers as well. It is also been recommended for treating scratches and animal bites.

One can also cook food using olive oil.

TYPES OF OLIVE OIL Generally, olive oil is extracted by pressing or crushing olives. Olive oil comes in different varieties, depending on the amount of processing involved. The varieties include: Extra virgin: considered the best, least processed, comprising the oil from the first pressing of the olives Virgin: from the second pressing Pure: undergoes some processing, such as filtering and refining Extra light: undergoes considerable processing and only retains a very mild olive flavour Olive Pomace Oil: Ideal for deep fat frying. One single olive contains: calcium, iron, vitamins A, C and mono-unsaturated fatty acids in high levels natural anti-oxidants. The olive fruit is high in protein, calcium, magnesium, vitamins A and E. Besides, it has many anti-oxidant and body-building properties and is alkaline in nature. The seed contains chlorophyll, vitamin E, magnesium, carotene, which reduces cholesterol and

delays aging. Olive oil contains a group of naturally related products with potent antioxidant properties, which give extra-virgin unprocessed olive oil its bitter and pungent taste. It has been suggested that long-term consumption of the compound in small quantities from olive oil may be responsible in part for the low incidence of heart disease associated with a Mediterranean diet. Olive oil is good for heart, keeps blood pressure low and helps in weight loss. We cannot live without oil. Not more than 15 cc of oil is recommended per day. Going by the fact that in Mediterranean countries- where olive oil is used, the incidence of cardio-vascular diseases (CVDs) is the lowest in the world. I think olive oil is the healthiest. However, 90 per cent is either virgin or extra-virgin, which is highly fruity in flavour and has a distinct aroma.

Definitions:

Saturated Fats - the bad fats, which are known to raise the level of blood cholesterol Mono-unsaturated Fats - the good fat, which can lower blood cholesterol level Poly-unsaturated Fats - in between fat, which has some good and bad properties Trans Fatty Acid - a man-made fat, which is worse for you than saturated fats. These are made when certain oils are heated (see below) and are also present in foods, which contain hydrogenated oils such as margarine. If you use margarine, buy one that is nonhydrogenated. Read food labels and avoid all products, which contain hydrogenated oils.

Breakdown of Fat Types in Various Oils

Comparative properties of common cooking fats (per 100g) MonoPolySaturated Total Fat unsaturated unsaturated Protein Fat Fat Fat Butter Vegetable shortening (hydrogenated) Olive oil Lard 81g 71g 100g 100g 51g 23g 14g 39g 21g 8g 73g 45g 3g 37g 11g 11g 1g 0g 0g 0g

The following points should be noted:

Notice that olive oil has the largest proportion of mono-unsaturated fats. These are the good fats that are desirable in your diet. Another important factor, which should be considered, is the fact that olive oil does not breakdown into trans-fatty acids at high heat and can therefore be used in cooking. If you cook with margarine (i.e.-fry foods) the heat will create trans-fatty acids in the margarine (even in non-hydrogenated margarines), so in this instance you would be better to use butter, which does not breakdown in the heat. Better still is to switch to olive oil because then you do not have to worry about trans-fatty acids or saturated fats.

Smoke point of olive oil

A high smoke point is desirable for cooking oil. While frying, the best results can be seen when the oil is very hot. The food is placed into the hot oil and the natural sugars caramelize and proteins denature into a thin shell, which protects the food from soaking up the oil. The outside is crisp and the interior is just cooked. Well filtered or clarified oil will have a higher smoke point generally. Most people who are planning to deep fry with olive oil use refined oil such as a pure or an extra light olive oil. Besides, if we are so worried about our health, why fry at all? Better to talk up the flavoured qualities of olive oil, an area where it shines compared to bland seed oils.

Frying temperatures
When heated, olive oil is the most stable fat, which means it stands up well to high frying temperatures. Its high smoking point (210 C) is well above the ideal temperature for frying food (180 C). The digestibility of olive oil is not affected when it is heated, even when it is reused several times for frying. Temperature Medium (130145 C) Hot (155 170 C) Very hot (175190 C) Type of food High water content: vegetables, potatoes, fruit Coated in batter, flour or breadcrumbs, forming a crust Small, quickly fried: small fish, croquettes

However, the best benefit may be derived by replacing sources of saturated fat in the diet with olive oil, rather than just adding olive oil to your diet.

TO SUMMARISE:
A fat that helps you lose fat. Substituting olive oil, a mono-unsaturated fat or MUFA, for saturated fat in your diet can translate into a small but significant loss of both body weight and fat mass without changing anything else in your diet or increasing your physical activity, suggests a study published in the British Journal of Nutrition. Use more Spanish olive oil; eliminate hydrogenated oils and transfatty acids from your diet. These are simple steps towards good health.