Regardless of the type or grade, olive oil contains 120 calories per tablespoon. In fact, all edible food oils contain about 120 calories per tablespoon. When used for cooking, the healthy aspects of olive oil do not change as the oil is heated.
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Monounsaturated fat is the most desirable type of fat in the diet because it helps to decrease the LDL (bad) cholesterol in the blood and helps to increase the HDL (good) cholesterol. Good sources of monounsaturated fat are olive oil, canola oil, peanut oil, and most nuts. Olive oil has the highest percentage (about 77%) of monounsaturated fat of any edible oil.
Type of Oil |
Monounsaturated |
Polyunsaturated |
Saturated |
Olive Oil |
77% |
9% |
14% |
Canola Oil |
62% |
32% |
6% |
Peanut Oil |
49% |
33% |
18% |
Corn Oil |
25% |
62% |
13% |
Soybean Oil |
24% |
61% |
15% |
Sunflower Oil |
20% |
69% |
11% |
Safflower Oil |
13% |
77% |
10 |
Health Benefits
Olive oil has been linked to the following health benefits:
- Lowering the risk of heart disease
- Reduction in the level of LDL (bad) cholesterol
- Lowering of blood pressure
- Decrease in blood sugar levels
- Increase in the absorption of several vitamins including A, D, E, and K
- Stimulation of the gall bladder to secrete bile, which helps to prevent gallstones
- Promotes cellular growth, speeds healing, and helps the metabolism
Some scientific studies have indicated that olive oil may reduce some of the effects of aging. It helps with digestion and the absorption of nutrients, which tends to slow as people age. It helps to maintain healthy bones and prevents calcium loss. The natural antioxidants in olive oil may even help to maintain mental faculties for a longer period.
In spite of the health benefits of olive oil, it should not be overused, because like all other edible oils, it is a high source of calories. One tablespoon of olive oil contains about 120 calories, but because it is so flavorful, a little can go a long way when used as a cooking oil, a salad dressing, or condiment.
Olive oil is also beneficial for the skin and hair. Overly dry skin or sun-damaged skin can be soothed with the application of olive oil. Some people apply olive oil to the skin to prevent wrinkles, although there is no scientific evidence to support this. Olive oil promotes shiny and full-bodied hair and a healthy scalp.
Mediterranean Diet
The Mediterranean diet is based on the consumption of plenty of fruits and vegetables, grains, beans, nuts, fish, poultry, and olive oil. Some of the lowest rates of heart disease in the world occur in Mediterranean countries, even though the diet contains as much fat as the U.S. diet. Most of the fat, however, is in the form of heart-healthy monounsaturated fat found in olive oil and most nuts and omega-3 fatty acids found in many fish and grains. In general, the diet places more emphasis on foods from plant sources than from animal sources. The American Heart Association has found that a diet rich in these foods may help to prevent cardiovascular disease.
Mediterranean Diet Pyramid
The Mediterranean diet pyramid is based on the traditional diets of people in Greece, Crete, and southern Italy in the early 1960 's. During that time, the incidence of chronic disease in the region was among the lowest in the world and the life expectancy was among the highest in spite of the limited medical resources that were available at the time. Current scientific research is proving what has been suspected for many years - that the Mediterranean diet, in conjunction with daily physical activity, is synonymous with good health.
The Mediterranean diet features a greater emphasis on foods obtained from plant sources. The total fat intake is about the same as the traditional food guide pyramid, but because of the high consumption of olive oil, most of the fat is in the form of monounsaturated fat, which has proven health benefits.
It is also interesting to note that moderate wine consumption at mealtime is recommended for adults as part of a healthy diet. Scientific studies have suggested that 1 or 2 small glasses of wine per day may help reduce the risk of cardiovascular problems because of the antioxidants contained in the wine. However, overindulgence will have the opposite effect and may lead to other serious health problems |
