Fat has gotten a bad rap. But did you know that not all kinds of fat are bad? What you should be wary of are saturated fat and trans fat. Healthline explains what these are.
What can you read in this article?
- Benefits of olive oil
- Top 7 olive oils
Saturated fats are typically animal fats like lard and butter. Trans fat has partially hydrogenated vegetable oils. Examples of these are margarine and vegetable shortening.
So those are the types of fat you should steer clear of. But there are also other types of fat that are good for you. These are monounsaturated fats, which are mostly from nuts and vegetable oils, and polyunsaturated fats like omega-3 fatty acids. For this article, we will focus specifically on a type of monounsaturated fatty acid (MUFA), olive oil.
What is olive oil?
You’ll be hard-pressed not to find a selection of olive oils in major supermarkets and health food stores nowadays. This kind of oil, which as you can guess, is made from pressed whole olives, has become a popular kitchen staple by the health-conscious. It’s easy to use for cooking and it’s also good for dips and salad dressings.
Benefits
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It is one of the healthiest oils out there. There’s a myriad of health benefits that it possesses. We’ve culled some of them below as explained by Healthline and BBC Good Food.
- It’s good for the heart.
- It is said to reduce blood pressure and cholesterol levels, which can lead to heart diseases. It’s one of the reasons why the Mediterranean diet, whose key ingredient includes olive oil, has become a popular kind of fare for its health benefits.
- It keeps inflammation at bay.
- Inflammation is necessary to protect our bodies from injury. However, when it is prolonged, it can wreak havoc on our health. This can cause diseases like cancer, heart disease, arthritis, diabetes, and more. It has anti-inflammatory properties.
- It may reduce the risk of type 2 diabetes.
- Studies indicate that it is protective against this type of diabetes. This is thanks to its high polyphenol content.
- Its antioxidant properties may protect against chronic diseases like cancer.
- Free radicals cause oxidative stress, which can lead to dreaded cancer. Contains antioxidants that fight free radicals.
- It has antibacterial properties.
- Aside from antioxidants, it has nutrients that protect against harmful bacteria that may cause stomach ulcers and stomach cancer.
How to choose
By now, you may be pretty convinced to use it for your cooking and eating needs. But before you do so, check out these attributes first:
- type – There are many types of this oil, but the most well-known ones are extra virgin olive oil (EVOO), virgin olive oil, and pomace oil. EVOO is the highest grade and is best for salads. Pomace is best used for cooking just like virgin olive oil.
- features – Where is it from? How is it manufactured? What are its benefits?
- price – The price range of olive oils is wide. Choose one that suits your budget or gives you the best bang for the buck.
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Top 7 best olive oils
Contadina Pure Olive Oil
This is one of those brands you can easily find in supermarkets. Contadina is milled from Hojiblanca olives from Spain. It’s also pure, which makes it great for frying, sauteing, and roasting.
What we like about it
- type
- features
- has a high smoke point
- milled from Hojiblance olives from Andalucia, Spain
- price
Mazza Olio Pomace Olive Oil
It comes from a brand that has been operating for more than 65 years old. Aside from olive oils, it also carries products like canned tomatoes, mushrooms, capers, and the like. They pride themselves on their values such as tradition, quality, and service.
What we like about it
- type
- pomace
- cold-pressed olive oil
- features
- best for different recipes
- has a delicate taste
- price
Filipino Berio Extra Virgin Olive Oil
This brand is named after its founder, Filippo Berio, from Lucca, Italy. Everything began in 1867, more than a century and a half ago, and it continues on to this day.
Today, Filippo Berio has a whole line of products from olive oils, pestos, vinegars, and glazes. This extra virgin olive oil has fruit and grass notes and is said to be well-balanced with a slightly strong aftertaste. Use it for your salad dressings and drizzles.
What we like about it
- type
- features
- suggested use is for salad dressings, sauces, and drizzles
- price
Molinera Mediterranean Olive Oil
Molinera has an array of canned tomatoes, olives, red wine vinegar, truffle oil, and more. It is distributed here by Espa-Fil Import-Export Corp., which was founded in 1987.
What we like about it
- type
- Mediterranean olive oil blend
- Made in Spain
- features
- price
Dona Elena Pure Olive Oil
It is made from olives sourced from Andalucia, Spain, just like Contadina. This one is pure, which means it has a higher heat resistance than other kinds of its kind.
What we like about it
Basso Olive Pomace Oil
This brand has been around since the early 1900s. This heritage is still represented in its products today like its pomace olive oil. It is made from olive peels, kernels, and pulp mixed with extra virgin olive oil to achieve this particular formulation. Use it for seasoning raw and grilled food and making focaccia, bread, and biscuits.
What we like about it
- type
- features
- best for seasoning food
- for focaccia, bread, and biscuits
- price
Alianza Pomace Olive Oil
It is processed following strict European Union laws. This means it bears high quality and food safety. This is also ideal for frying because it can take high heat. Because of its stronger flavor compared to extra virgin olive oil, it is also suitable for use in condiments and sauces like pesto.
What we like about it
- type
- features
- follows European Union laws
- for frying and use in condiments and sauces
- price
