3 Benefits of Cooking with Pure Olive Oil: Health and Flavor in Your Kitchen

Cooking with pure olive oil offers numerous benefits for our health and well-being. This key ingredient in the Mediterranean diet has earned its deserved reputation as an ally for keeping us healthy and enjoying delicious recipes. In this article, we will highlight three main benefits of cooking with pure olive oil.Firstly, pure olive oil contains a large amount of heart-healthy monounsaturated fats, which help reduce levels of LDL cholesterol (bad) and maintain levels of HDL cholesterol (good). These fats also play an important role in reducing inflammation and the risk of cardiovascular diseases.On the other hand, olive oil is also a source of antioxidants, such as vitamin E and phenolic compounds, which protect our cells from oxidative damage. These antioxidants can help prevent premature aging and reduce the risk of certain chronic diseases, such as cancer and type 2 diabetes. In addition, its use in cooking enhances the flavor of food and allows us to enjoy a much more sensory and pleasant culinary experience.Also read: 3 potential benefits of taking olive oil on an empty stomachEnhances the nutritional value of foodWhen cooking, pure olive oil significantly enhances the nutritional value of food. When we incorporate olive oil into our recipes, we not only improve the texture and flavor but also the nutritional properties of the food.One of the reasons this happens is that olive oil is better at preserving the nutrients in food during cooking. For example, when frying vegetables with olive oil, nutrient losses are much lower compared to frying with other types of oils. Below is a comparative list of nutrient retention between oils:NutrientRetention when frying with olive oilRetention when frying with other oilsVitamin A85%70%Vitamin C85%75%Vitamin E95%70%Additionally, olive oil is rich in antioxidants such as vitamin E and polyphenols. These antioxidants protect cells from damage caused by free radicals, thereby improving the nutritional quality of food. Some scientific studies have even shown that olive oil can increase the bioavailability of certain nutrients that would otherwise be difficult to absorb.Lastly, it is worth noting that the content of healthy fats in olive oil, especially oleic acid (monounsaturated), can help us maintain a healthy weight and prevent cardiovascular diseases. This type of fatty acid also contributes to the absorption of fat-soluble nutrients such as vitamins A, D, E, and K.In summary, cooking with pure olive oil provides numerous benefits for the preservation and improvement of the nutritional value of food, allowing us to enjoy healthier and more nutritious meals. There is no doubt that incorporating this valuable ingredient into our cooking is an excellent choice.You may be interested in: Uses of olive oil for cleaning and homeSupports cardiovascular healthImproves lipid profile: One of the main benefits of cooking with pure olive oil is that it helps improve cardiovascular health. This oil contains monounsaturated fats, specifically oleic acid, which contribute to reducing LDL cholesterol (bad cholesterol) and increasing HDL cholesterol (good cholesterol). This is a significant advantage in preventing arteriosclerosis and other cardiovascular diseases.Monounsaturated fats: oleic acidLDL cholesterol: decreasesHDL cholesterol: increasesAnti-inflammatory properties: Pure olive oil also has anti-inflammatory properties that act on the circulatory system and promote good heart health. This effect is largely due to its content of hydroxytyrosol, an antioxidant that helps reduce inflammation in blood vessels. Thus, it contributes to maintaining the elasticity of the arteries and preventing cardiovascular diseases.Antioxidant: hydroxytyrosolEffect: reduction of inflammation in blood vesselsImproves blood circulation: Finally, cooking with pure olive oil helps promote a diet rich in healthy fats, which supports blood circulation and reduces platelet aggregation. This way, it prevents the formation of clots and reduces the risk of strokes, heart attacks, and other cardiovascular complications.By cooking with pure olive oil, we are making a healthy choice for our heart. Its use in cooking brings significant benefits, such as improving the lipid profile, reducing inflammation, and promoting circulation. As you can see, there are many good reasons to continue using this ingredient in our recipes!Contributes to weight controlPure olive oil offers us a variety of health benefits, including its contribution to weight control. This oil is a healthy monounsaturated fat, which means it is primarily composed of oleic acid. This healthy fat can be an ally when it comes to losing weight or maintaining our weight at an appropriate level.Firstly, let's not forget that satiety is essential for controlling our appetite. Pure olive oil helps us feel fuller during and after our meals due to its properties. When we consume it, we are more satisfied and tend to eat less, allowing us to avoid excess calories.Additionally, pure olive oil has a positive effect on our metabolism. By promoting a more efficient metabolism, it contributes to the burning of fats and calories. This is particularly useful when combined with a balanced diet and regular physical activity.Here is a quick list of how pure olive oil helps us in weight control:Satiety: Keeps us satisfied for longer.Metabolism: Improves the efficiency of our body to burn fats and calories.Caloric control: By promoting satiety, we avoid excessive consumption of high-calorie foods.Finally, it is important to keep in mind that everything in excess can be harmful. Therefore, it is essential to consume pure olive oil in moderate amounts to enjoy its benefits without overdoing it. Remember that fats, even healthy ones, are high in calories, and excessive consumption can lead to weight gain.See more: 5 types of oil for cooking and how to use themHow to distinguish pure olive oilTo enjoy all the benefits we have mentioned, it is essential to know how to distinguish pure olive oil from other oils that are not. Below, we provide some guidelines that will help you recognize it.Color and smell: Pure olive oil has a dark green color and a characteristic smell of fresh olives. When tasting it, you should perceive a fruity and slightly spicy flavor on the tongue. If you notice a rancid smell or unpleasant taste, it is probably not pure.Labels and certifications: It is essential to check the product label, looking for words like extra virgin or pure. Additionally, there are quality certifications, such as Protected Designation of Origin (PDO), which guarantee the origin and quality of the oil.Price: Pure olive oil is a quality product, and its price is usually higher than that of other oils. Be wary of cheap oils or exaggerated promotions.Below, we share a table summarizing the characteristics to consider when distinguishing pure olive oil from other types of oils:CharacteristicPure olive oilOther types of oilsColorDark greenLight green or yellowSmellFresh olivesNeutral or rancidFlavorFruity and spicyNeutral or unpleasantLabels or certificationsExtra virgin, Pure, PDO Refined, Select olivesPriceHigherLowerIt is important that before purchasing, you take a few minutes to analyze the label and verify the characteristics of the olive oil you wish to try. By following these tips, you can enjoy the multiple benefits of pure olive oil in your dishes and benefit your palate and health.As you can see, at Kiwilimon, we care about your health, so we have excellent recipes with extra virgin olive oil for you to enjoy the health benefits it provides, give them a try!