The Claim:<\/h4>\n\n\n\n
Olive oil is one of the \u201chealthier\u201d oils because of its\u00a0heart-healthy fats, making it one of the most popular choices when it comes to cooking or dressing up meals.<\/p>\n\n\n\n
The Evidence:<\/h4>\n\n\n\n![\"\"\/](\"https:\/\/www.verywellfit.com\/thmb\/9rhVuXyK-wCoH6YXI1cw9E6AOfY=\/500x350\/filters:no_upscale():max_bytes(150000):strip_icc()\/olive-oil_annotated32-d35d3a7953dc4ca998c326ace6df630c.jpg\")
<\/figure>\n\n\n\nOne serving<\/a>\u2014or 1 tablespoon\u2014of extra-virgin olive oil contains the following:<\/p>\n\n\n\n- 120 calories<\/li>
- 10 grams of monounsaturated fat<\/li>
- 2 grams of saturated fat<\/li>
- 2 grams of polyunsaturated fat<\/li>
- 1.9 milligrams of vitamin E (10 percent of Daily Value)<\/li>
- 8.1 micrograms of vitamin K (10 percent of DV)<\/li><\/ul>\n\n\n\n
Monounsaturated fats\u2014omega-6s in the case of olive oil\u2014are important because they help boost heart health. This is important for preventing health issues such as\u00a0cardiovascular disease\u00a0or stroke. Athletes like cyclists also stress their heart out more than the average person, according to Jones, so it\u2019s beneficial to add nutrients to your diet that protect it.<\/p>\n\n\n\n
Monounsaturated fats are also anti-inflammatory, which helps with muscle recovery. Working out can cause micro-tears in your muscles, which can lead to inflammation, muscle pain, and soreness, but anti-inflammatories can calm that reaction.RELATED STORYCanola vs. Vegetable Oil: What’s the Difference?<\/p>\n\n\n\n
Plus, vitamin E is an antioxidant that the majority of Americans don\u2019t get enough of, Jones says. This nutrient helps boost your immune system and protect your body against heart disease and certain types of cancer, according to the\u00a0Mayo Clinic<\/a>. In addition, antioxidants\u00a0protect your cells against damage, especially those in your muscles and lungs, which are extremely important when it comes to your performance on the bike.<\/p>\n\n\n\nVitamin K<\/a>\u00a0is important for absorbing fats like the monounsaturated ones in olive oil. If you don\u2019t get enough of this vitamin, your body will have trouble using it effectively.<\/p>\n\n\n\nThe Verdict:<\/h4>\n\n\n\n
Olive oil can be used daily as a dressing or for cooking with, according to Jones. And Nedescu cites it as a component of one of the healthiest diets: the Mediterranean diet, which can include up to 4 tablespoons of olive oil a day and has been studied to be among the healthiest of eating styles, she says. (It\u2019s also worth noting that the\u00a0Mediterranean diet\u00a0places an emphasis on fresh vegetables, fruits, legumes, whole grains, fish, and lean meats and dairy in moderation.)<\/p>\n\n\n\n
\u201cWhen you\u2019re doing endurance exercise, you need healthy fats to fuel your body,\u201d she says. \u201cOne quarter of your calories should come from fat, and I recommend including [fats] in every meal and snack in small amounts.\u201d This will help you feel satiated as the day goes on.<\/p>\n\n\n\n
<\/p>\n\n\n\n
And while she advises that most of your fat should ideally come from\u00a0whole foods\u2014such as fish or nuts, you don\u2019t have to shy away from cooking oils. Just don\u2019t go overboard to the point where your food is dripping in oil, she says.This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web.<\/p>\n\n\n\n
That said, there are a few factors that go into choosing the healthiest form of olive oil out there. For one, make sure you\u2019re reaching for extra-virgin olive oil on the grocery store shelf as opposed to other options like virgin or refined.<\/p>\n\n\n\n
\u201cExtra-virgin olive oil is the closest to nature and the least refined,\u201d Jones says. \u201cThe more refined your olive oil is, that\u2019s where you\u2019re not sure how it\u2019s been processed. It could be treated with chemicals or treated with high heat, which may damage its antioxidants.\u201d<\/p>\n\n\n\n
EVOO tends to be thicker, darker or greener in color, and have the most flavor, too.<\/p>\n\n\n\n
Another thing to pay attention when buying olive oil is whether or not it comes in a glass bottle or plastic one. As a general rule of thumb, glass is a safer choice because it keeps the oil more stable, Jones says.<\/p>\n\n\n\n
\u201cThe biggest thing with plastic is that it contains chemicals\u2014the longer something sits in plastic, the more chemicals could be released into it,\u201d Jones says. \u201cPlastic could be okay if it\u2019s room temperature or cooler, but you might not be aware of what happens in the factory.\u201dRELATED STORIES. The Key to Healthy Aging Could Be in Your GutHow Healthy Is Hummus, Really?<\/p>\n\n\n\n
Something that\u2019s not a huge thing to worry about? Olive oil\u2019s smoke point\u2014where it will start to smoke and break down when you cook with it. The hotter a food gets (and the longer you heat it), the more nutrients are lost. What\u2019s more, if a food that contains fat reaches its smoke point, it could create pro-oxidants\u2014rather than antioxidants\u2014that could damage your cells, Jones says.<\/p>\n\n\n\n
<\/figure>\n\n\n\nOne serving<\/a>\u2014or 1 tablespoon\u2014of extra-virgin olive oil contains the following:<\/p>\n\n\n\n Monounsaturated fats\u2014omega-6s in the case of olive oil\u2014are important because they help boost heart health. This is important for preventing health issues such as\u00a0cardiovascular disease\u00a0or stroke. Athletes like cyclists also stress their heart out more than the average person, according to Jones, so it\u2019s beneficial to add nutrients to your diet that protect it.<\/p>\n\n\n\n Monounsaturated fats are also anti-inflammatory, which helps with muscle recovery. Working out can cause micro-tears in your muscles, which can lead to inflammation, muscle pain, and soreness, but anti-inflammatories can calm that reaction.RELATED STORYCanola vs. Vegetable Oil: What’s the Difference?<\/p>\n\n\n\n Plus, vitamin E is an antioxidant that the majority of Americans don\u2019t get enough of, Jones says. This nutrient helps boost your immune system and protect your body against heart disease and certain types of cancer, according to the\u00a0Mayo Clinic<\/a>. In addition, antioxidants\u00a0protect your cells against damage, especially those in your muscles and lungs, which are extremely important when it comes to your performance on the bike.<\/p>\n\n\n\n Vitamin K<\/a>\u00a0is important for absorbing fats like the monounsaturated ones in olive oil. If you don\u2019t get enough of this vitamin, your body will have trouble using it effectively.<\/p>\n\n\n\n Olive oil can be used daily as a dressing or for cooking with, according to Jones. And Nedescu cites it as a component of one of the healthiest diets: the Mediterranean diet, which can include up to 4 tablespoons of olive oil a day and has been studied to be among the healthiest of eating styles, she says. (It\u2019s also worth noting that the\u00a0Mediterranean diet\u00a0places an emphasis on fresh vegetables, fruits, legumes, whole grains, fish, and lean meats and dairy in moderation.)<\/p>\n\n\n\n \u201cWhen you\u2019re doing endurance exercise, you need healthy fats to fuel your body,\u201d she says. \u201cOne quarter of your calories should come from fat, and I recommend including [fats] in every meal and snack in small amounts.\u201d This will help you feel satiated as the day goes on.<\/p>\n\n\n\n <\/p>\n\n\n\n And while she advises that most of your fat should ideally come from\u00a0whole foods\u2014such as fish or nuts, you don\u2019t have to shy away from cooking oils. Just don\u2019t go overboard to the point where your food is dripping in oil, she says.This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web.<\/p>\n\n\n\n That said, there are a few factors that go into choosing the healthiest form of olive oil out there. For one, make sure you\u2019re reaching for extra-virgin olive oil on the grocery store shelf as opposed to other options like virgin or refined.<\/p>\n\n\n\n \u201cExtra-virgin olive oil is the closest to nature and the least refined,\u201d Jones says. \u201cThe more refined your olive oil is, that\u2019s where you\u2019re not sure how it\u2019s been processed. It could be treated with chemicals or treated with high heat, which may damage its antioxidants.\u201d<\/p>\n\n\n\n EVOO tends to be thicker, darker or greener in color, and have the most flavor, too.<\/p>\n\n\n\n Another thing to pay attention when buying olive oil is whether or not it comes in a glass bottle or plastic one. As a general rule of thumb, glass is a safer choice because it keeps the oil more stable, Jones says.<\/p>\n\n\n\n \u201cThe biggest thing with plastic is that it contains chemicals\u2014the longer something sits in plastic, the more chemicals could be released into it,\u201d Jones says. \u201cPlastic could be okay if it\u2019s room temperature or cooler, but you might not be aware of what happens in the factory.\u201dRELATED STORIES. The Key to Healthy Aging Could Be in Your GutHow Healthy Is Hummus, Really?<\/p>\n\n\n\n Something that\u2019s not a huge thing to worry about? Olive oil\u2019s smoke point\u2014where it will start to smoke and break down when you cook with it. The hotter a food gets (and the longer you heat it), the more nutrients are lost. What\u2019s more, if a food that contains fat reaches its smoke point, it could create pro-oxidants\u2014rather than antioxidants\u2014that could damage your cells, Jones says.<\/p>\n\n\n\nThe Verdict:<\/h4>\n\n\n\n