Have you ever wondered if olive oil is Keto-friendly? It’s a common question among those following the ketogenic diet so you’re not alone in this. You’ve probably seen your favorite chef using Olive Oil to prepare your favorite delicious meal. But is Olive Oil truly Keto-approved? In this article, we’re going to break down the nutritional profile of olive oil for you; tell you how it benefits your health, and the proper ways you can use and store it.
Whether you’re a Keto newbie or a pro, this article will give you valuable information to make informed decisions about incorporating olive oil into your diet. Let’s dive in and discover the benefits of olive oil on a ketogenic diet!
Introduction to the Keto Diet
The Keto diet is all about reducing your carb intake and upping your fat intake so that your body enters a metabolic process called ketosis. In ketosis, your body burns fat for fuel instead of glucose. This process has a ton of benefits, like weight loss, better blood sugar control, and more energy.
What is Olive Oil and Its Nutritional Profile?
Olive oil is a liquid fat made from olives. It’s a key ingredient in Mediterranean cuisine, has a rich flavor, and comes with a bunch of health benefits. Because it’s a monounsaturated fat, it’s healthier than other types of fats like the saturated fats found in meat and dairy. Plus, olive oil is high in antioxidants which protects your body against cell damage.
When you incorporate Olive oil in your diet, then you’re getting plenty vitamins E and K, as well as minerals like iron and magnesium. It also has anti-inflammatory effects which are all good for your health. When you buy olive oils, be aware they’re of many types. Thus, the nutritional profile will vary However, in general, USDA says that a 100g serving of olive oil contains 884 calories, 13.8g of saturated fat, 73g of monounsaturated fat, 10.5g of polyunsaturated fats, 0g of protein, 0g of carbohydrates, 0g of sugar, 0mg of cholesterol. Pretty impressive right?
Is Olive Oil Keto-Friendly?
People often ask me if olive oil is Keto-friendly. The answer I always give is yes – olive oil can be considered Keto-friendly! A Keto diet, as we know, is characterized by eating high-fat, moderate-protein, and low-carbohydrate foods. If you eat healthy fats are then you’ll get clean energy to fuel your daily activities and you’ll also feel full and satisfied. Olive oil contains plenty of healthy fats and antioxidants, making it a great option for you on a Keto diet.
Not all olive oils are created equal – extra-virgin olive oil is the best type to use on a Keto diet. It’s higher in monounsaturated fats and antioxidants. Avoid olive oils that have been chemically processed or refined.
Potential Health Benefits of Olive Oil
Olive oil has been linked to a number of potential health benefits:
Monounsaturated fatty acid in Olive Oil Is Good For Weight Loss
Okay, so you might have heard that olive oil is high in calories, but did you know it can actually help you lose weight? It’s true! Because it’s satiating, it can help you feel fuller for longer which can lead to eating less overall. In fact, a study from 2003 found that when overweight and obese men replaced unhealthy fats like saturated fats with monounsaturated fats (MUFA), they lost a significant amount of body fat.
Olive Oil May Improve Your Blood Sugar
Did you know that olive oil can help keep your blood sugar levels in check too? You know that eating foods high in sugar causes your blood sugar to rise. Olive oil doesn’t have many carbs and you saw earlier that 100g of olive has 0g of carbs, Zero! In fact, in a study done by Schwingshackl and co. in 2017 found that people who regularly use olive oil had a lower risk of getting type 2 diabetes. Plus, for those who already have it, taking olive oil can actually lower the HbA1c levels.
Olive Oil Is Good For Your Cardiovascular Health
As I mentioned before, olive oil is rich in monounsaturated fatty acids, which is healthy for your heart. Marta Guasch-Ferré et al carried a research study in 2014 and the study revealed that if you consume extra-virgin olive oil regularly then you can reduce the risk of cardiovascular disease and death. In fact, the study found that you consume 10 grams per day of extra-virgin olive more than the normal consumption then you reduce the risk of cardiovascular disease and death decreased by 10% and 7% respectively.
Olive Oil Has Antioxidant Properties
According to a research study conducted in 2005, extra-virgin olive oil contains two main phenolic compounds, hydroxytyrosol, and oleuropein, which have been found to have antioxidant activity both in the body and in test-tube studies. Well, this means that your body is protected from inflammation such as cell damage. You also get to enjoy the benefits of Vitamin E.
Does Olive Oil Have Potential Health Concerns?
Although olive oil can be a healthy addition to a ketogenic diet, there are some potential health concerns to consider.
Processing and Quality
Did you know that not all olive oils are created equal? Some of them go through a chemical process called refinement, which can take away from the flavor or health benefits. So it’s best to incorporate extra-virgin olive oil instead into your diet. That kind is made from the first cold-press of olives and has a fruity taste with a slight bitterness. Plus it’s higher quality overall.
Rancidity
If you’re not careful, olive oil can go rancid pretty quickly. It doesn’t like too much light or heat, so you should store it in a cool, dark place away from any heat sources or direct sunlight.
Allergic reactions
Just like how some people are allergic to peanuts or bees, some people can have an allergic reaction to olive oil. If you’re allergic to olives, you might experience symptoms such as hives, itching, and difficulty breathing.
Comparison of Olive Oil to Other Common Fats Used in a Ketogenic Diet
When it comes to grilling or even roasting healthier options like lamb chops or cauliflower and broccoli, you might be wondering which oils are the best to use. Well, allow me to help you out. Coconut oil is a great option for those on ketogenic diets. It’s full of healthy saturated fats called medium-chain triglycerides (MCTs) which are actually good for your cholesterol levels and reducing inflammation. Or you can olive oil, which, as mentioned before, is also high in healthy monounsaturated fats.
FAQs on Olive Oil
Does Olive Oil break Ketosis?
Well, Olive oil, does not break ketosis when consumed in moderate amounts, as part of a well-formulated ketogenic diet. It’s also important to note that the quality of the fats you consume is just as important as the quantity. I recommend extra virgin olive oil and you should avoid those that have been chemically processed or refined.
Is Olive Oil high in Carbs?
Olive oil is considered to be low in carbohydrates. A 100g serving of olive oil contains 0g of carbohydrates, making it suitable for a low-carb diet such as the ketogenic diet.
How much Olive Oil should I eat for Keto diet?
This really varies depending on your calorie intake and other factors. You don’t need to drench your food in olive oil just because you’re on the Keto diet. A good range to stick within is 1-2 tablespoons per day. You can always increase or decrease your intake as needed. Just be sure to keep track of the other types of oils and fats you’re consuming as part of your diet so you maintain a healthy balance.
Is Extra Virgin Oil the best oil on a Keto diet?
The answer is yes. Because Extra Virgin Olive Oil (EVOO) is unrefined, it retains the healthy polyphenols and antioxidants which can help reduce inflammation and improve metabolic health. Additionally, studies have shown that it may help improve heart health, reduce the risk of diabetes, and lower bad cholesterol levels. Avoid any olive oil that has been chemically processed or refined, as these types of oils may not be as healthy or taste as good.
However, when it comes to fat intake on a ketogenic diet, you should keep in mind that EVOO is still high in calories and fat. As such, moderation is key — don’t go overboard with it or you could easily exceed your daily macronutrient goals.
How do I store Olive Oil properly?
When you’re thinking about where to store your olive oil, remember that it doesn’t like light or heat. Keep it in a dark, cool place away from any sunlight or heat sources. Make sure the lid is tight- this will keep air and light out. Another tip? Make sure you buy small bottles. Olive oil can go bad pretty quickly, so if you’re not using it often, pop it in the fridge! Storing it in a cool place will help slow down the oxidation process.
Conclusion
So, is olive oil Keto-friendly? The answer yes! Olive oil can be a great addition to a Keto diet because it contains lots of monounsaturated fats and antioxidants, and only a small amount of carbohydrates. However, it’s important to buy extra-virgin olive oil that is certified organic to make sure it’s free of contaminants. Also, make sure you don’t overdo it and use it in moderation. In addition, proper storage is necessary to get the full benefits of olive oil on a Keto diet. Bearing these pointers in mind, you can have the advantages of olive oil while sticking to the Keto diet.
