When it comes to monounsaturated fat, you pretty much can’t go wrong, because it is a fairly stable fat which is not overly reactive to light and heat. Great sources of monounsaturated fat are extra virgin olive oil, avocados, pecans, natural peanut butter, macadamias, and almonds.
In today market, there are many different types or grades of olive oil. Extra virgin, virgin, pure, light, pomace, filtered, cold pressed, stone milled, organic, …. the list goes on and on. If you are confused about which olive oil to buy, you are not alone. Hence, it is good to understand the different types or grades of olive oil to help you select the appropriate uses for this healthful and flavorsome type of fat.
Although there are many grades and definitions, I’d like to emphasize only a few points that are most relevant to you as a consumer. The most important factor is to understand how the oil was obtained from the olive.
Virgin olive oil is obtained from the olive only and also comes from the first pressing, and is also produced without refining. However, refined olive oil is obtained by treating low quality or defective virgin olive oil.
The extra virgin is the highest grade of olive oil but pomace oil is the lowest grade of olive-based oils. Pomace is that part of the olive that remains after all the oil and water in it has been removed by centrifuging processes. With the use of certain solvents, there is still some residual oil that can be extracted from the olive pomace. This oil may then be refined, which results in a product bereft of any specific taste or color it also contains none of olive oil’s vitamins. Hence, you should look for extra virgin olive oil in your daily diet.
You can read further to understand the product grade definitions for olive oil:-
Besides that, according to Donald Hensrud, heat, light and air can affect the taste of olive oil and possibly its health-promoting nutrients. He does advise us to store olive oil in a dark, room-temperature cupboard, or even in the refrigerator. The fats and healthy phytonutrients in olive oil can slowly degrade over time, so it’s probably best to use it within a year or within six months once opened.
However, even healthier fats like olive oil are high in calories. One tablespoon of olive oil still derives 100% of its calories from fat, about 120 calories and 13.6 grams of fat. Therefore, you should try to reduce the amount of olive oils you consume in general if fat loss is your goal. Otherwise, you are much more likely to exceed your daily calorie limits.
As usual, feel free to email this link to your friends and family or share it on your blogs, forums, or Facebook pages to educate your friends and your family to avoid consume extra amount of olive oils in your daily diet.
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