Do you use oil for cooking? And would you like to know what’s the “healthiest” way to use oil, especially olive oil? Stay tuned as you learn a few tricks to make the most of the oil you use. Let’s also debunk some myths.
The Truth About Olive Oil
Here’s the thing. Olive oil is a processed ingredient. So, using it in large amounts won’t do you any good. And although olive oil has its benefits, what we usually get in the supermarket is not the real deal. If that weren’t enough, you might be used to using oil to fry things. That’s not healthy. And you know it.
How To Make Olive Oil Beneficial
First, you want to get your olive oil from genuine sources. If you cannot get a quality product, you’re better off without it.
Then, use oil sparingly. Out of all the vegetable oils on the market, olive oil is the only one I recommend. But not for daily use.
The following tips will help you stay healthy while also using a bit of olive oil to enhance flavor:
The portion size for an adult is 1 teaspoon a day.
I use to tell this story a lot. When I started baking potatoes on a regular basis, I would cut them in pieces, either French fries style or cubes. Then, I would add 1 tablespoon of olive oil for an entire batch. The next time, I only used 1 teaspoon of olive oil. And the third time, plus the times after that, I used no oil at all. The potatoes are tasty without adding anything to them. You might want to give this a shot.
Olive oil, or oil in general, should not be consumed daily.
Oil is a highly processed ingredient. It’s 100% fat. In just 1 tablespoon you have about 100 kcal that you could easily get rid of if you chose not to use oil. Think about it. If you do this for a month, you would be losing 0.5 kg without changing anything else in your diet. And how many of you use only 1 tablespoon of oil?
It’s best to add the oil once the food is done and not beforehand.
The more you cook the oil, the less benefits you get. If we also talk about flavor, then adding olive oil on the side is going to enhance the taste of the dish. Plus, you have more control over the quantity of oil you use.
Frying is not part of a healthy lifestyle.
So don’t use oil to fry things…or butter…or anything else. Not much to say about this. When you fry food, you damage the nutrients more than you would if you were to just boil or bake. Frying food also creates harmful substances that you then ingest. Your home will also smell better if you choose not to fry food. Frying the onion in oil before adding the rest of the ingredients in a dish will not make the dish taste better. It’s a myth.
Use olive oil with some vegetables and food items to increase nutrient absorption.
The only thing that might make sense when using olive oil is to pair it with foods that contain fat soluble vitamins so you better absorb these nutrients. The fat soluble vitamins are A, D, E, K. Examples of foods include:
- sweet potatoes
- brown rice
So the question is not really if you should or should not cook with olive oil, rather how to best use olive oil for cooking and get some health benefits. And although you could do very well without the olive oil, you now know how to use it safely so you stay in shape.
Do you use olive oil while cooking? What are your favorite recipes?