Welcome to the 21st century, where the low-fat diet is on its way out slowly but surely to make room for a higher-fat, lower-carbohydrate diet. We have followed the flawed advice for decades to minimize our fat consumption to a bare minimum while increasing the amount of sugar in all. Even a well-known brand of packaged macaroni and cheese includes added sugar, causing us to wonder why it would be appropriate to sweeten the noodles and cheese.
Why is Fat Essential
Fat is a macronutrient with many benefits including the absorption of fat-soluble vitamins A, D, E, and K. It’s also a part of any cell membrane in the body. It provides energy, slows other nutrient absorption (so you’re feeling full longer after a meal), and is required for good liver function. Let’s face it more, fat makes food taste better
You already realized the human brain is over 50 percent fat? For perfect health, the brain requires fats-and especially essential fatty acids. The body doesn’t synthesize essential fatty acids so it needs a healthy diet to get them.
Check here: Health Benefits of Extra Virgin Olive Oil
Olive oil is key to the Mediterranean diet
It is no secret that Southern Europeans who follow a more Mediterranean diet, made up of vegetables, fruits, lots of fish, and plenty of olive oil, have a higher life expectancy and fewer diseases. Italians and Spaniards eat an average of around 13 liters of olive oil per person per year. Although the entire diet does play a major role in how healthy people are, the use of extra virgin olive oil seems to be the main factor contributing to longevity and well being.
Researchers tracked two groups of people for five years, in a report released in 2013. One participant ate a Mediterranean diet with higher fat and the other participant followed a low-fat diet. The higher category of fats had a significantly lower rate of heart disease, diabetes, and greater weight loss results.
Olive oil to reduce inflammation
The extra virgin olive oil of high quality contains about 30 polyphenols that act as antioxidants and reduce inflammation in the body. In extra virgin olive oil, the monounsaturated fatty acids help to raise HDL (“good”) cholesterol while decreasing LDL (“bad”) cholesterol. Additionally, it has been shown that the added antioxidants reduce the risk of heart disease.
Many people in the Mediterranean begin their day with a quarter of a cup of olive oil. In olive oil, oleic acid has a satiating effect. When described above, it also delays the absorption of other nutrients, so you’ll stay full longer and won’t have to reach for that sugar snack in the middle of the morning. Although the calories in olive oil may be high, when you’re just not that hungry, the total calorie intake will drop all day.
Olive oil for a healthy gallbladder
Drinking olive oil can help increase the production of pancreatic juices and bile (which, by the way, gives a brown color to poop). The risk of gallstones decreases with oil, and bile is essential for breaking down fats so they can be absorbed into the intestinal wall.
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Olive oil for colon health
The polyphenols in extra virgin olive oil serve as antioxidants to eliminate free radicals from the body that would otherwise kill cells, or even cause cancer. One research showed that drinking olive oil reduced cancer of the colon at various stages of the disease. So why not use this to continue fending off cancer? It does not mean you can miss the prescribed colonoscopies after age 50 but go ahead and add olive oil as a preventive measure to your routine regimen.
Olive oil to manage blood sugar levels
Olive oil is capable of keeping blood sugar levels down. Blood sugar levels on those who consumed their meal with olive oil were lower in one study compared to a group of people consuming a meal made with corn oil. This makes sense since corn is a starch and has the ability to raise levels of blood sugar far more than olives.
Olive oil for better skin
Anything coated with antioxidants is also perfect for the skin. Besides vitamin E, antioxidants delay skin aging too. Both of these abound in olive oil.
Check Here: Olive Oil is a Good Moisturizer for your Face
How to start your day with olive oil
With all the talk of olive oil’s great advantages, let’s think about how to handle it. Of course, we know that beginning the day with a whole shot of olive oil on an empty stomach first thing in the morning can be a little difficult. However, if the oil is ingested in large amounts, it may potentially damage the stomach that is not used to it. Here are a few more ways to go about it.
First, begin with a dining cubicle and through overtime. Another choice is to mix the olive oil with a cup of warm water and lemon juice in a blender. It makes it much more palatable and the lemon juice should help to make the oil easier to digest. Furthermore, lemon juice has been associated with enhanced liver function. A healthy liver produces more bile, which in turn is needed in the small intestine to properly break down the fats (and oils).
Olive oil is rich in monounsaturated fats and has several health benefits when eaten in moderation, making it a safe addition to a balanced diet.
Consuming regularly olive oil can help you achieve the recommended intake of healthy fats, and can improve your overall health in several ways.
However, to determine whether drinking olive oil is better than simply using it in regular quantities as part of a nutritious diet, more research is required.