Olive oil is perhaps the first cooking and cuisine oil – in use since ancient times in Roman, Greek and Israeli cuisines, making it a staple of the Mediterranean diet to modern times.ย What makes olive oil so special? Not only does it add flavor to dishes, but it also boasts numerous health benefits. In this article, we’ll take a closer look at the benefits of olive oil in terms of cooking, cuisine, and frying.
Olive Oil is High in Monounsaturated Fat Compared With Other Cooking Oils
The key to olive oil’s renown as a healthy oil is that it is very high in monounsaturated fats, higher than many other types of oil available.
Here is a table showing the percentages of monounsaturated, polyunsaturated, and saturated fats in various types of oils. Remember, the “good” oils are those that have less saturated fat, and a higher percentage of monounsaturated fat.
| Oil Type | Monounsaturated Fat (%) | Polyunsaturated Fat (%) | Saturated Fat (%) |
|---|---|---|---|
| Olive oil | 70-80 | 5-10 | 7-14 |
| Soybean oil | 20-30 | 50-60 | 7-15 |
| Corn oil | 25-35 | 50-60 | 12-15 |
| Avocado oil | 70-75 | 10-15 | 10-15 |
| Lard | 45-50 | 10-15 | 39-45 |
| Palm oil | 40-50 | 9-11 | 37-50 |
| Canola oil | 60-70 | 20-30 | 7-12 |
| Sunflower oil | 20-30 | 60-70 | 10-15 |
| Peanut oil | 48-74 | 17-49 | 8-18 |
| Coconut oil | 6-8 | 1-2 | 86-93 |
The exact percentages of fats can vary depending on the quality and processing of the oil.
As is seen in this comparison, the best of the oils are olive oil and avocado oil, in terms of their health benefits. This is due to their much higher monounsaturated fat contents.
To learn more on this subject, see our articles on: Benefits of Avocado Oil, and Good Fats vs. Bad Fats.
Other plant-based oils all have ranges of monounsaturated and polyunsaturated fat in a good range. The oils to avoid in your food are those that are high in saturated fat, like, coconut oil, palm oil and lard.
Benefits of Olive Oil
Health Benefits
Olive oil is a rich source of healthy monounsaturated fats, which have been shown to help reduce the risk of heart disease and stroke. These fats can help improve cholesterol levels and blood pressure, as well as reduce inflammation in the body.
Additionally, olive oil is high in antioxidants, such as polyphenols, which might help protect against oxidative stress and lower the risk of chronic diseases like cancer and Alzheimer’s.
Cuisine with Olive Oil
Olive oil has a rich, fruity flavor that can enhance the taste of many dishes, particularly in Mediterranean cuisine. It is often used in dressings, marinades, and sauces to add flavor and depth to the dish.
Pan Frying with Olive Oil
Olive oil can also be used for pan frying, although other oils are recommended with higher smoke points. Higher smoke point oils that also are considered higher in good fats include: peanut oil and avocado oil.
While it has a low smoke point, extra-virgin olive oil can be used for shallow frying, sautรฉing, and pan-frying at moderate temperatures. This is because the polyphenols in olive oil help stabilize it at high temperatures, preventing it from breaking down and producing harmful compounds.
Long Shelf-Life
Olive oil has a relatively long shelf life and can be stored for one year, sometimes more, if stored in a cool, dark place.
Recipe Ideas For Olive Oil
Here are some recipe ideas that incorporate olive oil. However, you can use olive oil to give most other recipes a little Mediterranean flair by substituting olive oil for other types of oils, or butter.
Roasted Vegetables: Preheat oven to 400ยฐF. Make bite-size pieces of an assortment of vegetables, such as: carrots, purple potatoes, broccoli, or Brussels sprouts. Toss with olive oil, pepper, and optionally salt. Spread the vegetables out on a baking sheet and roast for 20-25 minutes, until tender and caramelized.
Salad Dressing: Combine 1/4 cup of olive oil, 2 tablespoons of red wine vinegar, 1 tablespoon of honey, and 1 teaspoon of Dijon mustard in a jar with a lid. Shake well to combine, then drizzle over your salad.
Israeli Hummus: Combine 1 can of chickpeas (drained and rinsed), 1/4 cup of tahini, 2 tablespoons of olive oil, 2 cloves of garlic, 2 tablespoons of lemon juice, and 1/4 teaspoon of salt (optional) in a food processor. Pulse until smooth, then adjust seasoning to taste.
Italian Bruschetta: Preheat oven to 400ยฐF. Slice a baguette into thin rounds and brush with olive oil. Toast in the oven for 5-7 minutes, until golden brown. In a bowl, combine 2 cups of diced tomatoes, 1/4 cup of chopped fresh basil, 2 cloves of minced garlic, 1 tablespoon of olive oil, and optionally 1/4 teaspoon of salt. Spoon the tomato mixture onto the toasted baguette slices and serve.
Garlic Chicken: Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add 2-3 cloves of minced garlic and cook for 1-2 minutes, until fragrant. Add 1 pound of chicken and cook until the chicken is done (over 165 degrees F). Season pepper and optionally salt.
Disadvantages Of Olive Oil
Here are a few disadvantages of olive oil:
High Calorie Count: Like other oils, olive oil is high in calories. Even though we call it a “good” oil, always remember oils and fats can be fattening and should be used with moderation, especially if you want to lose or maintain your weight.
Risk of Rancidity: Olive oil can become rancid if not stored properly or used within its shelf life. Rancid oil can cause digestive issues and may have an unpleasant taste and odor.
Low Smoke Point: While extra-virgin olive oil has a higher smoke point than some oils, it is not ideal for high-temperature cooking such as deep-frying.
Price: High-quality olive oil can be expensive compared to other cooking oils. This may make it less accessible or practical for those on a budget.
Allergic Reactions: While uncommon, some people may be allergic to olive oil. Symptoms can include hives, itching, and difficulty breathing. If you experience any of these symptoms after consuming olive oil, seek medical attention immediately.
All in all, olive oil is a versatile and healthy plant-based oil that offers numerous benefits when compared with other oils. It can add flavor to dishes and has been shown to have health benefits due to its high percentage of monounsaturated fat. Extra-virgin olive oil can have a higher smoke point. And, finally, olive oil can be fattening, like all oils and it is best to use it in moderation.