The Food Coach

Healthy Food Database - Olive Oil

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Like wine, olive oil is a highly competitive industry. It is classified by the International Olive Oil Institute according to aroma, taste and acidity level. The best olive oil is first cold pressed extra virgin. This oil is extracted by a chemical-free process involving nothing more than pressure on the olive. Extra virgin olive oil is the oil produced from the first press.
The acidity level of EVOO should be no more than 0.8% per 100g. The flavour, colour and fragrance of olive oils, like wine, varies depending on the growing region and the condition of the crops. Extra virgin olive oil can range from a pale gold, greeny gold to bright green. Usually, the deeper the colour, the more intense the olive flavour.
After extra virgin, olive oils are classified in order of ascending acidity. Virgin olive oil is also a first-press oil, with a slightly higher level of acidity of between 1 and 3 percent. Fino olive oil is a blend of extra virgin and virgin oils (fino is Italian for "fine"). Products simply labelled olive oil (once called pure olive oil) contain a combination of refined olive oil and virgin or extra virgin oil. The new "light" olive oil is lighter in both colour and fragrance, and has a bland, non-descript flavour. For good health invest in cold pressed extra virgin and try out the many varieties to find a flavour you like best.
Category: Oil
In Season: all year
To Buy: Like wines, many good delis and markets offer olive oil testings. Find one that suits you. I'd recommend a fruity cold pressed extra virgin for drizzling over salads and a lighter flavoured extra virgin to use in cooking.
To Store: Olive oil can be stored in a cool, dark place for up to 6 months.
Tips & Tricks: If storing an olive oil salad dressing in the fridge don't be put off if it becomes thick and cloudy. Allow it to reach room temperature and it will soften. Light olive oil is not lower in calories to other olive oils.

Nutrition (1 Tablespoon):

Energy (kJ): 673
Protein (g): 0.0
Saturated Fat, g : 2.6
Omega 6 (g): Polyunsaturated fatty acids essential in the diet as the body can't produce naturally. Lowers levels of harmful LDL cholesterol and blood pressure, therefore protects against heart disease. Involved in production of anti-inflammatory prostaglandins.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Carbohydrates, g: 0.0
Fat (g): 18.2
Monosaturated Fat , g: 13.2
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. High
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: You can use olive oil in almost all cooking, including baking. Get to know the oils and their unique flavours. When substituting oil for butter in a recipe (cakes and muffins) use less oil than you would butter.

Benefits the Following Health Conditions:*

High Blood Cholesterol
Premature Aging
High Blood Pressure
Skin Conditions

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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