1 tbsp (15 ml) Rachael Ray EVOO Extra Virgin Olive Oil contains approximately 120 calories. This widely used cooking oil is praised for its health benefits and versatility. In this article, we’ll take a closer look at the nutritional content, benefits, and uses of EVOO.

EVOO is a good source of healthy monounsaturated fats, vitamin E, and antioxidants. One tablespoon contains 14 grams of fat, 2 grams of which are saturated. It also contains 8% of the recommended daily value of vitamin E. Moreover, EVOO is rich in antioxidants that protect the body from cell damage and lower the risk of chronic diseases.

In this article, we'll explore some practical tips and strategies for making the most out of EVOO in your diet and daily routine.

The Nutritional Value of One Tablespoon of EVOO

As mentioned earlier, one tablespoon of EVOO has roughly 120 calories, which are mostly derived from fat. However, this fat is the monounsaturated kind that is considered healthy for the heart. In addition, EVOO contains vitamin E, an important antioxidant that protects the body from free radical damage. Furthermore, EVOO is also low in saturated fat and is free from trans fat and cholesterol, making it a healthier choice compared to other fats such as butter or margarine.

The Benefits of Using EVOO in Cooking

EVOO is a versatile cooking oil that can be used in a wide range of dishes. It is commonly used in salad dressings, marinades, and sauces. It also withstands high heat, making it an ideal oil for frying and sautéing. Aside from its versatility in the kitchen, EVOO is also rich in antioxidants and anti-inflammatory compounds that have been associated with various health benefits. These include improved heart health, reduced risk of chronic diseases, and better brain function. Moreover, EVOO has a distinct flavor that can enhance the taste and aroma of dishes. It pairs well with complementary flavors such as garlic, lemon, and herbs.

The Composition of EVOO

EVOO is made from the juice of fresh, healthy olives. It is rich in monounsaturated fats, which make up 75% of its total fat content. It also contains polyunsaturated and saturated fats in smaller amounts. Moreover, EVOO is rich in plant compounds such as phenols, terpenes, and squalene, which give it its distinct flavor and aroma. These compounds also have antioxidant and anti-inflammatory properties that benefit health. EVOO also contains trace amounts of vitamins E and K, and other beneficial nutrients such as iron, calcium, and potassium.

EVOO and Heart Health

Multiple studies have linked the consumption of EVOO with improved heart health. This is because EVOO is rich in monounsaturated fats, which have been shown to lower bad cholesterol levels and raise good cholesterol levels in the blood. Moreover, the plant compounds in EVOO have antioxidant and anti-inflammatory properties that protect the heart and blood vessels from damage. Some studies have even suggested that including EVOO in your diet can lower your risk of heart disease.

The Difference between EVOO and Other Olive Oils

EVOO is made from the first cold pressing of fresh olives, while other olive oils undergo further processing, such as using heat and chemical solvents. This results in lower quality oils that may have a milder flavor and lower nutrient content. In contrast, EVOO is pure and unrefined, meaning it retains its natural flavor, aroma, and nutrients. It is also the only type of olive oil that is free from chemical solvents and other additives. For these reasons, EVOO is considered the healthiest and most flavorful type of olive oil.

The Use of EVOO in the Mediterranean Diet

EVOO is a staple ingredient in the Mediterranean diet, which is known for its health benefits and focus on fresh, whole foods. The diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and healthy fats such as EVOO. Studies have linked the Mediterranean diet with reduced risk of heart disease, stroke, and certain types of cancer. This is partly due to the anti-inflammatory and antioxidant properties of EVOO. Furthermore, the Mediterranean diet has been associated with weight loss and improved blood sugar control, making it a good option for those with diabetes or metabolic disorders.

EVOO and Weight Management

While EVOO is high in calories, it can still be part of a healthy diet when consumed in moderate amounts. Studies have shown that incorporating EVOO into your diet can increase feelings of satiety and reduce hunger, leading to lower calorie intake throughout the day. Furthermore, the monounsaturated fats in EVOO have been shown to decrease abdominal fat and reduce the risk of obesity and metabolic disorders. When used in place of other fats or added sugars, EVOO may help promote weight loss and a healthy body weight.

Quality and Authenticity of EVOO

The quality and authenticity of EVOO can vary widely depending on the brand and producer. Some oils labeled as EVOO may actually be lower quality oils that have been adulterated or mixed with cheaper oils. To ensure that you are getting a high-quality oil, look for EVOO that is certified by reputable organizations such as the International Olive Council or the California Olive Oil Council. You can also look for organic or unfiltered oils, which are more likely to be pure and unprocessed. When buying EVOO, pay attention to the color, scent, and taste. High-quality EVOO should have a greenish-yellow color, a fruity aroma, and a slightly bitter taste. Avoid oils that are overly greasy or have a rancid smell.

How to Incorporate EVOO in Your Diet

EVOO can be used in a variety of dishes, from simple salads to more complex recipes. It can be drizzled over cooked vegetables, grilled fish, or pasta dishes. It can also be used as a substitute for butter or margarine in baking and cooking. To maximize its health benefits, use EVOO as a replacement for other cooking oils or fats. Start by using small amounts and gradually increase as needed. Avoid heating it to high temperatures or using it for deep frying, as this can cause it to oxidize and lose its beneficial compounds. Store EVOO in a cool, dark place away from heat and light. Use it within 6 months of opening, as it can spoil over time.

EVOO in Beauty and Skin Care

EVOO is not just for cooking – it can also be used in beauty and skin care routines. Its antioxidant and anti-inflammatory properties can help reduce inflammation, redness, and signs of aging on the skin. To use EVOO as a moisturizer, simply apply a small amount to the face or body and massage gently. It can also be used as a makeup remover, hair conditioner, or cuticle oil. When using EVOO for beauty purposes, look for high-quality oils that are organic or unfiltered. Avoid oils that have been heated or processed, as this can reduce their beneficial properties.