¿Engorda el aceite de oliva?
Olive oil is one of the most recognised and valued products of the Mediterranean diet for its flavour and properties, but many people often wonder whether it is fattening. The answer is that it is not fattening; in fact, nutritionists and endocrinologists recommend a moderate consumption of EVOO as part of a healthy diet because of its health benefits, such as reducing heart disease, preventing cancer, improving memory and preventing the first symptoms of Alzheimer's disease.
A study, published in the British Journal of Nutrition, looked at the impact of a diet rich in monounsaturated fatty acids on body weight. Study participants consumed a diet including olive oil for three months and no significant changes in body weight were observed.
How many calories does extra virgin olive oil have?
Extra virgin olive oil is a healthy (good) fat with a high calorie content - one tablespoon of olive oil contains approximately 120 calories - but unlike saturated fats, such as those found in meat and dairy products, the monounsaturated fatty acids found in olive oil do not contribute to weight gain and are beneficial to health, provided they are taken in moderation.
What type of fat is olive oil?
Extra virgin olive oil is rich in oleic acid (75%), a monounsaturated fatty acid that has many beneficial health properties such as reducing "bad" cholesterol (LDL) and increasing "good" cholesterol (HDL). It is also a source of antioxidants that help fight free radicals and protect the body from various diseases and contains vitamin E.
According to the WHO, 30% of daily calorie intake should come from fats. It is important to prioritise unsaturated fats such as EVOO or avocado over saturated fats (lard, butter, coconut oil...) or other fats such as trans fats, which are not part of a healthy diet. That said, according to the Spanish Heart Foundation, it is recommended to consume 3 to 6 daily servings of extra virgin olive oil or 40 ml of EVOO, equivalent to 37 grams a day, and if it is of the picual variety, all the better as it will allow you to take advantage of all the benefits of the olive juice.