What are the healthiest options at Olive Garden. How can you enjoy Italian cuisine without breaking your diet. Which menu items do nutritionists recommend at Olive Garden. How to make smart choices when dining out at Italian restaurants.

Navigating the Olive Garden Menu: Nutritionist-Approved Strategies

Olive Garden, known for its indulgent offerings like Never Ending Pasta and unlimited breadsticks, might not be the first place that comes to mind when thinking about healthy dining options. However, with some strategic choices, it’s possible to enjoy a nutritious meal at this popular Italian-American chain restaurant.

Registered dietitian Lynn Grieger offers several practical tips for making healthier choices at Olive Garden:

• Opt for whole-wheat pasta or spiralized vegetables instead of refined white pasta
• Create a meal from a side salad and soup, skipping pasta altogether if you’re not too hungry
• Choose half or mini portions to control calorie intake
• Request a to-go box at the beginning of the meal to portion out leftovers
• Order salad dressing on the side
• Limit yourself to one breadstick
• Go easy on cheese toppings

These strategies can help you navigate the menu and make choices that align with your health goals without sacrificing the enjoyment of dining out.

Zoodles Primavera: A Veggie-Packed Delight

One standout option recommended by nutritionists is the Zoodles Primavera. Erin Palinski-Wade, RD, CDE, praises this dish for its impressive nutritional profile:

• 570 calories for a dinner portion
• Delivers 5 servings of vegetables
• Uses spiralized zucchini as a pasta replacement
• Features a light cream sauce
• High in fiber, promoting satiety

The Zoodles Primavera allows diners to enjoy a pasta-like experience while significantly boosting their vegetable intake. The high fiber content and volume of vegetables help create a satisfying meal without excessive calories or carbohydrates.

Is there room for breadsticks with this option?

Yes, even with the Zoodles Primavera, you can indulge in a breadstick or two without guilt. Each breadstick contains 140 calories, so enjoying one or two alongside this veggie-packed dish can still keep your meal within a reasonable calorie range.

Lunch Favorite Spaghetti with Meat Sauce: A Balanced Classic

For those who crave a more traditional pasta dish, the Lunch Favorite Spaghetti with Meat Sauce comes recommended by Kelly Kennedy, RD. This option provides:

• 360 calories
• A satisfying portion of classic Italian flavors
• Controlled portion size

To round out the meal, Kennedy suggests pairing it with a Famous House Salad (70 calories without dressing) and using olive oil and vinegar as a lighter dressing option. This combination allows you to enjoy a classic pasta dish while keeping the overall calorie count in check.

How can you resist the temptation of breadsticks with this meal?

Knowing that your main course will provide plenty of delicious carbohydrates can help you forgo the breadsticks. Focus on the satisfying combination of pasta, protein-rich meat sauce, and fresh salad to create a balanced meal without the need for additional bread.

Chicken Giardino: A Protein-Packed Vegetable Medley

The Chicken Giardino, recommended by Lynn Grieger, RDN, CDE, is an excellent choice for those seeking a well-rounded meal. Here’s why it stands out:

• 530 calories
• Good source of protein (chicken)
• Variety of colorful vegetables
• Light sauce, easier on digestion
• Rich in antioxidants and essential nutrients

Grieger suggests pairing this entree with a side salad (70 calories) and opting for low-fat Italian dressing on the side (30 calories) to create a satisfying and nutrient-dense meal.

What makes the Chicken Giardino a smart choice for dining out?

The combination of lean protein, diverse vegetables, and a lighter sauce makes the Chicken Giardino an ideal option for those looking to maintain a balanced diet while eating out. The protein helps with satiety, the variety of vegetables provides essential nutrients, and the lighter sauce is gentler on the digestive system compared to heavier cream-based alternatives.

Lunch Favorite Fettuccine Alfredo: A Lighter Take on Indulgence

For those who can’t resist the allure of a creamy pasta dish, Emily Weeks, RDN, recommends the Lunch Favorite Fettuccine Alfredo. This option offers:

• 650 calories
• 610 mg of sodium
• A satisfying portion of cheesy pasta

While this choice is slightly higher in calories compared to some other options, it still allows you to enjoy a classic Alfredo dish while staying under 700 calories. The controlled portion size of the lunch favorite helps keep the calorie and sodium content in check.

How does the Lunch Favorite portion compare to a regular serving?

The Lunch Favorite portion is smaller than the standard dinner serving, making it a smarter choice for those watching their calorie intake. This smaller portion allows you to indulge in the rich flavors of Fettuccine Alfredo without overconsuming calories or feeling overly full after the meal.

Vegetarian-Friendly Option: Minestrone Soup and Salad Combo

For vegetarians or those looking for a lighter meal, Rachel Meltzer Warren, RDN, suggests a combination of Minestrone Soup, Famous House Salad, and a breadstick. Here’s the breakdown:

• Minestrone Soup: 110 calories
• Rich in vegetables and northern beans
• Provides plant-based protein
• Famous House Salad: 70 calories (without dressing)
• Breadstick: 140 calories

This combination offers a variety of flavors and textures while keeping the calorie count low. The soup provides warmth and satiety, the salad adds freshness and additional nutrients, and the single breadstick allows for a taste of Olive Garden’s famous offering without overindulging.

How can vegetarians ensure they’re getting enough protein with this meal?

The Minestrone Soup contains northern beans, which are an excellent source of plant-based protein. Additionally, vegetables in both the soup and salad contribute small amounts of protein. If you’re concerned about protein intake, you could ask for extra beans in your soup or consider adding a sprinkle of grated Parmesan cheese to your salad for an additional protein boost.

Tastes of the Mediterranean: Olive Garden’s Lower-Calorie Menu

In 2017, Olive Garden launched their Tastes of the Mediterranean menu, featuring multiple entrees under 600 calories each. This menu section is designed to make portion control easier while still offering flavorful Italian-inspired dishes. Some options from this menu include:

• Herb-Grilled Salmon
• Chicken Margherita
• Shrimp Scampi

These dishes typically feature grilled proteins paired with vegetables and lighter sauces, aligning with Mediterranean diet principles known for their health benefits.

What are the key characteristics of Mediterranean-style dishes?

Mediterranean-style cuisine often emphasizes:

• Lean proteins like fish and chicken
• Olive oil as a primary fat source
• Abundant vegetables and herbs
• Whole grains
• Lighter, tomato-based sauces instead of heavy cream sauces

These characteristics contribute to dishes that are generally lower in calories and saturated fats while being rich in nutrients and flavor.

Customizing Your Order: Tips for Healthier Choices

Beyond selecting specific menu items, there are several ways to customize your order at Olive Garden to make it healthier:

1. Ask for extra vegetables with your entree
2. Request sauce on the side to control portions
3. Choose grilled options over fried
4. Opt for tomato-based sauces instead of cream-based ones
5. Share an entree with a dining companion
6. Substitute a side salad for pasta or fries
7. Ask for whole grain pasta when available

These customization options allow you to tailor your meal to your dietary preferences and nutritional needs while still enjoying the Olive Garden experience.

How can you politely make special requests when dining out?

When making special requests or customizations:

• Be clear and specific about your needs
• Ask politely, using phrases like “Could I please have…” or “Would it be possible to…”
• Express appreciation for the server’s assistance
• Be understanding if certain substitutions aren’t possible
• Consider calling ahead for more complex requests or dietary restrictions

Most restaurants, including Olive Garden, are accustomed to accommodating various dietary needs and preferences, so don’t hesitate to ask for modifications that align with your health goals.

Balancing Indulgence and Nutrition: The Breadstick Dilemma

Olive Garden’s unlimited breadsticks are a signature offering that many diners find hard to resist. While it’s tempting to indulge, there are strategies to enjoy this treat without derailing your health goals:

• Limit yourself to one or two breadsticks
• Enjoy breadsticks as part of your meal, not as an addition
• Consider sharing breadsticks with your dining companions
• Opt for a side salad instead of additional breadsticks

Remember, moderation is key. Allowing yourself a small indulgence can help satisfy cravings without excessive calorie intake.

How many calories are in Olive Garden’s breadsticks?

Each Olive Garden breadstick contains approximately 140 calories. While this may seem reasonable, the unlimited nature of the offering can lead to overconsumption if not mindful. By limiting yourself to one or two breadsticks, you can enjoy this iconic treat while still maintaining a balanced meal.

Beverage Choices: Hydration Without Extra Calories

Your beverage choice can significantly impact the overall calorie content of your meal. Consider these options for staying hydrated without adding unnecessary calories:

• Water with lemon or lime
• Unsweetened iced tea
• Sparkling water
• Diet sodas (in moderation)

Avoiding high-calorie beverages like regular sodas, sweetened teas, or alcoholic drinks can help keep your meal within a reasonable calorie range.

What are some flavorful, low-calorie beverage options at Olive Garden?

Olive Garden offers several low-calorie beverage options to complement your meal:

• Flavored unsweetened iced teas (peach, raspberry, or classic)
• San Pellegrino sparkling water
• Cucumber-lime agua fresca (ask for it without added sugar)
• Coffee or espresso (without added cream or sugar)

These options provide flavor and refreshment without contributing significant calories to your meal.

By applying these nutritionist-approved strategies and meal selections, you can navigate the Olive Garden menu with confidence, enjoying delicious Italian-inspired cuisine while maintaining your health and nutrition goals. Remember, balance and moderation are key to savoring dining experiences without compromising your well-being.

8 Things Nutritionists Order at Olive Garden

Can you really have a nutritious meal at Olive Garden? Turns out there are plenty of good-for-you options at the popular chain restaurant — and you can even get away with a breadstick (or two).

By Gabrielle FrankMedically Reviewed by Lynn Grieger, RDN, CDCES

Reviewed: September 3, 2019

Medically Reviewed

Olive Garden is known for Never Ending Pasta and unlimited breadsticks, but a closer look at the menu reveals plenty of nutritious options.

Fred Prouser/Corbis

When you think of Olive Garden, or even Italian food in general, you probably don’t think “healthy” — but that doesn’t have to be the case. Believe it or not, it is possible to order a nutritious meal at the popular chain restaurant, even though it’s known for indulgences like Never Ending Pasta and unlimited breadsticks.

For starters, “You can opt for whole-wheat pasta (or spiralized veggies) instead of white, refined pasta,” says Lynn Grieger, RDN, CDE, a health, food, and fitness coach in Prescott, Arizona, and a dietitian with the Mayo Clinic Diet online program. “I also often make a meal with a side salad and soup, skipping the pasta completely, depending on how hungry I am.”

Other healthy hacks include ordering half or mini portions, or asking for a to-go box immediately; ordering a side salad with the dressing on the side; limiting yourself to one breadstick; and not going overboard on cheese, she says. To make portion control even easier, Olive Garden launched their Tastes of the Mediterranean menu in 2017, which features multiple entrees for under 600 calories each. Hungry for more ideas? We asked eight registered dietitians to navigate Olive Garden’s menu and find an order that won’t break the calorie, or breadstick, bank.

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Zoodles Primavera, Plus a Breadstick or Two

Photo Courtesy of Olive Garden

“My favorite selection at Olive Garden is the Zoodles Primavera, at 570 calories for a dinner portion,” says New Jersey–based dietitian Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet. Typically, it can be hard to eat many vegetables when dining out, she warns, but this meal delivers a whopping five servings. “With spiralized zucchini in a light cream sauce as a pasta replacement, I can enjoy a bowl of ‘pasta’ while also packing in an array of colorful veggies,” she says, noting that the high fiber content of the meal along with the volume of the veggies leaves her feeling satisfied without the excessive calories and carbs that a traditional pasta meal in a restaurant would pile on.

The best part? “After all those veggies, if I want to splurge and have a breadstick (140 calories) or two with my meal, I can do it without any guilt,” she adds.

258

Lunch Favorite Spaghetti With Meat Sauce

Photo Courtesy of Olive Garden

“I would order the Lunch Favorite Spaghetti With Meat Sauce (360 calories),” says Kelly Kennedy, RD, who manages and oversees nutrition content, meal planning, and diet and nutrition coaching at Everyday Health. “I love Italian food, and this really satisfies me while keeping my portion size in check.”

For an appetizer, Kennedy would order a Famous House Salad (70 calories without dressing) with olive oil and vinegar on the side. “While it’s challenging to forgo the breadsticks, I know I’ll have plenty of delicious carbs when my pasta arrives,” she says.

259

Chicken Giardino With a Side Salad

Photo Courtesy of Olive Garden

“I would order the Chicken Giardino (530 calories) because it features three things I look for in meals when I eat out: a good source of protein to help me feel more satisfied, as many different vegetables as possible for a variety of antioxidants and other important nutrients, and a lighter sauce, because my digestive system isn’t happy when I eat a heavier or rich cream sauce,” says Grieger. “Plus, I love the brightly colored vegetables!” Grieger also likes to order a side salad (70 calories) with dressing on the side (low-fat Italian dressing is 30 calories).

260

Lunch Favorite Fettuccine Alfredo

Photo Courtesy of Olive Garden

“I am a big cheesy pasta fan, so I would choose the Lunch Favorite Fettuccine Alfredo (650 calories),” says Emily Weeks, RDN, a nutrition and culinary communications expert based in Dallas. “You’ll stay under 700 calories with 610 mg of sodium.”

261

Minestrone Soup, Famous House Salad, and a Breadstick

Photo Courtesy of Olive Garden

“Since I’m a vegetarian, I’d have the Minestrone Soup (110 calories) because it has a ton of vegetables as well as northern beans to provide some plant-based protein,” says Rachel Meltzer Warren, RDN, a New York-area nutrition writer, educator, and counselor, and the author of The Smart Girl’s Guide to Going Vegetarian. The low-calorie soup leaves room for a salad and a breadstick, too. “If you stick with one serving of salad, one breadstick, and the soup, you can get out of there for just under 400 calories — pretty impressive for a restaurant meal,” she adds.

Thinking about dessert? There are ways to indulge without going overboard. “I really like the Dolcini,” suggests Warren. “They’re small dessert cups. Some are higher in calories than others; my choice would be the Amaretto Tiramisu at 220 calories. We tend to finish what’s in front of us, so a petite portion of a real dessert is the perfect solution. ”

262

Salmon Piccata With Steamed Broccoli

Photo Courtesy of Olive Garden

“The Salmon Piccata (570 calories) is a top pick at Olive Garden for nutrition and taste,” says Patricia Bannan, RDN, a nationally recognized nutritionist and healthy cooking expert, explaining that the meal provides 45 grams of protein for staying power, as well as essential omega-3 fatty acids. “Research shows EPA and DHA omega-3s in fatty fish like salmon are the most important types of omega-3s for overall wellness, including heart, brain, and eye health,” she adds. “Since most people aren’t eating the recommended 2 to 3 servings of fatty fish a week for optimal health, I always suggest ordering it when eating out.”

To make the meal even healthier, opt for steamed broccoli (35 calories) instead of the parmesan-crusted zucchini (80 calories) to reduce the overall fat and calories in the dish and get in a serving of a non-starchy vegetable, Bannan advises.

263

Seafood Stuffed Mushrooms With a Little Less Cheese

Photo Courtesy of Olive Garden

“Dinner at Olive Garden poses no problem for the savvy diner with an eye for the healthy, low calorie, and good,” says Constance Brown-Riggs, RD, CDE, the author of the Diabetes Guide to Enjoying Food of the World. “That’s where the seafood stuffed mushrooms (370 calories) come in. Filled with shrimp, scallops, and crab, this dish is a diner’s delight.”

Shellfish often gets a bad rap, because of its association with elevated cholesterol levels, notes Brown-Riggs. But contrary to popular belief, shellfish can be part of a low-cholesterol diet. “Shrimp, scallops, and crabmeat are low in calories and chock-full of heart-healthy omega-3 fatty acids, which actually help to lower cholesterol levels,” she explains.

The mushrooms also provide plenty of fiber, which most Americans do not get enough of in their diet, says Brown-Riggs. To make these seafood stuffed mushrooms even healthier, push some of the cheese topping off to the side, she recommends.

264

Herb-Grilled Salmon With a Side of Broccoli and a Breadstick

Photo Courtesy of Olive Garden

“I would order the Herb-Grilled Salmon,” says Alicia Anskis, RD, a clinical nutrition specialist at Massachusetts General Hospital in Boston. “Salmon is a great source of protein, which helps to keep me full and satisfied, and is rich in anti-inflammatory omega-3 fatty acids.”

For a side order, Anskis would go with nutrient-packed broccoli — and a breadstick. “At 460 calories for the meal, I have room for one of their signature breadsticks! But I would leave it at just one — anything labeled ‘endless’ is a code word for ‘overeating.’”

Additional reporting by Jennifer D’Angelo Friedman.

8 Healthiest Olive Garden Menu Items, According to Dietitians

Unlimited salad and breadsticks; creamy shrimp Alfredo pasta; and a handful of Andes mints as you head home—these are the staples of the Olive Garden experience. From its beginnings in Orlando, Florida, in 1982 to 884 locations in 2022, the Italian chain restaurant has continued to serve up comforting food at a decently affordable price. Even though much of their menu is full of creamy, calorie-dense pastas and decadent desserts, there are also some healthier Olive Garden menu options to choose from.

Like most chain restaurants, even the “healthy” options on the menu are still going to be higher in calories, sodium, and fat than what you might make for yourself at home. And while home-cooked meals will almost always be superior to restaurant food when it comes to nutritional value because of your ability to control and monitor your ingredients, there are nights when you just want to forget about cooking and treat yourself to a comfort meal that someone else prepares.

For nights when you’re itching to eat out but still want to have the option of not totally derailing your health goals, we talked with two registered dietitians and members of our Medical Expert Board, Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook, and Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, about healthy dishes to choose next time you head to the famous Italian-style restaurant.  

Here’s a list of some healthier dishes they chose off of the Olive Garden menu. Then, for more tips on how to choose healthier options when eating out, try one of these 6 Healthiest McDonald’s Breakfast Items. 

Courtesy of Olive Garden

Per meal: 490 calories, 33 g fat (10 g saturated fat), 1,170 mg sodium, 8 g carbs (5 g fiber, 3 g sugar), 45 g protein

At first glance, the fat content of this dish isn’t ideal, but when you take into consideration where the fat is coming from, it changes the nutritional value entirely.

“While it is higher in fat than other dishes on the list, it is high in omega-3’s, an essential fatty acid we can only obtain from our diet that supports brain and overall health,” says Goodson. In fact, omega-3s—which are a type of polyunsaturated fat—have been found to also aid in heart health, inflammation, and even reducing the risk of certain cancers.

Like most dishes on the Olive Garden menu, this one is quite high in sodium, so we recommend monitoring your salt intake the rest of the day.

Courtesy of Olive Garden

Per meal: 540 calories, 27 g fat (10 g saturated fat), 1,930 mg sodium, 14 g carbs (6 g fiber, 5 g sugar), 65 g protein

“This dish is a fantastic light option featuring grilled chicken and a side of broccoli with no additional carbohydrates, for those looking to cut back,” says Goodson. “It’s also high in protein, which will help you stay full longer after eating this meal.”

One thing to watch for when eating at Olive Garden (as well as many other chain restaurants) is the amount of saturated fat in each meal. The American Heart Association recommends no more than 13 grams of saturated fat per day, which means you won’t have much wiggle room after eating this meal. However, this meal is still lower than many options on their menu, and you’ll get a boost of nutrients from the chicken, tomatoes, and broccoli.

Courtesy of Olive Garden

Angel Hair Pasta: 350 calories, 2.5 g fat (0 g saturated fat), 10 mg sodium, 67 g carbs (3 g fiber, 2 g sugar), 12 g protein

Marina Sauce: 150 calories, 9 g fat (0. 5 g saturated fat), 1,280 mg sodium, 17 g carbs (4 g fiber, 10 g sugar), 4 g protein

Olive Garden has a “Create Your Own Pasta” option on the menu, which works well for people with specific dietary restrictions or health goals. If this appeals to you, Manaker suggests going for the Angel Hair Pasta With Marina Sauce.6254a4d1642c605c54bf1cab17d50f1e

“Pasta is a unique carbohydrate because it is made with only two ingredients, and when made, it creates a lower glycemic matrix that provides protein, energizing carbs, and other nutrients. So as long as you are keeping your portion size under control, pasta with marinara sauce is a-OK,” says Manaker.

“The marinara sauce is packed with lycopene, thanks to the cooked tomato it is made with, and lycopene is a plant compound that is linked to a slew of health benefits,” she adds. Lycopene has strong antioxidant properties that have been known to help your body fight free radicals. It has been found to help heart health and lower cholesterol as well.

Courtesy of Olive Garden

per meal: 750 calories, 38 g fat (19 g saturated fat), 2,370 mg sodium, 63 g carbs (5 g fiber, 8 g sugar), 41 g protein

Although this dish is loaded with sodium and should maybe be avoided if you’re someone watching your salt intake, there is a lot of protein to help keep you full longer.

“If you want another pasta option with more protein, the cheese ravioli is your dish, although it does have a higher calorie and fat content than the other dishes,” says Goodson. “I recommend adding a side of broccoli to make this a more balanced meal.”

Courtesy of Olive Garden

per meal: 510 calories, 20 g fat (7 g saturated fat), 960 mg sodium, 54 g carbs (4 g fiber, 5 g sugar), 29 g protein

Opting for a healthier choice at this Italian kitchen doesn’t mean you have to steer clear of pasta. For a healthier yet still hearty and comforting pasta meal, try the Shrimp Scampi.

“This dish does have a higher carbohydrate value compared to menu items like the salmon and chicken Margherita dish, but it provides a balance of vegetables, protein, and carbs—which we like to see,” says Goodson. “However, it could include a better ratio of vegetables to carbohydrates—but if you exercise a lot, the higher-carb count can be a helpful option for you.”

Courtesy of Olive Garden

per meal: 150 calories, 10 g fat (1.5 g saturated fat), 770 mg sodium, 13 g carbs (2 g fiber, 4 g sugar), 3 g protein

It’s almost impossible to think about Olive Garden without picturing their Signature Salad next to a warm plate of breadsticks. Thankfully, Manaker says this salad option is a great choice because “it is on the lower side when it comes to saturated fat, and is packed with refreshing vegetables that help people meet their fiber needs.” However, this salad likely won’t be filling enough on its own, so you might want to consider ordering a side of the grilled chicken.

Courtesy of Olive Garden

per meal: 490 calories, 12 g fat (1 g saturated fat), 1,290 mg sodium, 83 g carbs (6 g fiber, 13 g sugar), 15 g protein

According to Goodson, a classic bowl of Spaghetti With Marina is one of the healthiest pasta options you can get at Olive Garden.

“It may be lower in calories and fat than some of the above options, but there is very little protein or vegetables,” says Goodson. “So, if you are craving pasta, I recommend this dish and a side of grilled chicken.”

Courtesy of Olive Garden

per meal: 110 calories, 10 g fat (1 g saturated fat), 810 mg sodium, 17 g carbs (4 g fiber, 4 g sugar), 5 g protein

Another signature item at Olive Garden is a bowl of their soup. You can choose from options like Zuppa Toscana, Chicken and Gnocchi, and Pasta Fagioli, but Manaker suggests the Minestrone if you’re wanting something on the healthier side.

“This soup is higher on the sodium side, but it is low in fat, contains fiber, and is chock-full of vegetables,” says Manaker. “Bonus? Soups can be quite hydrating, thanks to the liquid used to make them.”

Round out your meal with a salad and some grilled chicken for more nutrients and protein. Craving some of their breadsticks to go with your hot bowl of soup? Certainly don’t deprive yourself, just be aware that they are about 140 calories each.

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Top 10 and Worst

Cooking oils range from the traditional sunflower and the popular olive to the little-known coconut and avocado.

The choice of a specific product depends on many factors, including subjective ones. However, all experts advise paying attention to the “smoke point” – the temperature after which the oil begins to smoke. In the process, it loses all of its beneficial properties and forms free radicals, turning from a useful additive into a source of toxic substances, according to the publication Time .

Olive Oil

Almost all experts agree that olive oil is one of the most versatile yet healthy. The label “extra virgin” means that the olive oil is unrefined and therefore of high quality. Such a product contains a large amount of monounsaturated fats and some polyunsaturated fatty acids, which are considered good for the heart. But it has a relatively low “smoke point” so it’s best used when cooking over low to medium heat.

Olive oil can also be used in baking or salad dressings, some even add it to coffee.

Coconut oil

Some experts recommend using this oil in moderation or avoiding it altogether. First of all, the high content of fats causes complaints from nutritionists, unlike other vegetable oils.

However, doctors have not yet come to a consensus about the dangers of saturated fats. The various statements can be summarized as follows: coconut oil will not lead to serious malfunctions in the body, especially if you know the measure. It can also come in handy when cooking over high heat.

Vegetable oil

This term refers to any oil made from plants and the health benefits or harms depend on the original product. The most popular vegetable oils are rapeseed, corn, soybean, palm and sunflower. They are not so bad, but still nutritionists advise replacing them with olive oil whenever possible.

Vegetable oils are refined and processed, which means they have less flavor and less nutrients. In addition, some unscrupulous producers may replace one raw material with another (say, sunflower for soybeans) and sell the product under the streamlined “vegetable” brand. It is also worth considering that the production of some oils, for example, palm oil, causes enormous damage to the environment.

Rapeseed oil

Rapeseed oil contains a sufficient amount of monounsaturated fats and polyunsaturated fatty acids. In addition, it is characterized by a minimum content of saturated fats and resistance to high temperatures. Experts advise choosing cold-pressed or unprocessed oil – these types contain a maximum of useful elements. The only problem is that they can be difficult to find commercially.

Avocado oil

Avocado oil is an excellent choice for several reasons. It is unrefined like extra virgin olive oil, but has a higher “smoke point” so it can be used for cooking at a higher temperature. The oil also does not have a pronounced aftertaste. Avocado contains a large amount of monounsaturated fats and vitamin E. The main disadvantage is the high cost.

Sunflower oil

This oil is high in vitamin E – one tablespoon contains 28% of the daily value. It has a high “smoke point” and an unobtrusive taste. But this oil contains a lot of omega-6 fatty acids, an excess of which threatens with cardiovascular pathologies and even psycho-emotional disorders, so you should not lean heavily on it.

Peanut butter

Peanut butter, like other nut butters, is an original choice for everyday cooking. This oil contains a large amount of monounsaturated fats and has a pronounced nutty flavor and smell, suitable for cooking over high heat.

Walnut oil

The oil begins to smoke at a relatively low temperature, so it is better not to use it in cooking. But it can be added to salads, desserts or drinks. Walnut oil is characterized by a balanced content of Omega-3 and Omega-6 acids.

Flaxseed oil

Flaxseed oil contains a large amount of omega-3 acids, but does not tolerate high temperatures. It is better to use it for gas stations. It is recommended to store in a cool place.

Sesame oil

The oil is often used as a strong fragrance – a small dose gives a long lasting effect. Contains monounsaturated and polyunsaturated acids, although there are practically no other nutrients. Can be used for high heat cooking.

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Revisiting the obvious: local olive oil as a source of health | Lifestyle

Since ancient times, olive oil has gained fame as one of the most useful products. This has been known to everyone for a long time. However, in Azerbaijan, the culture of consumption of this type of vegetable oil began to form quite recently, partly due to the popularization of healthy lifestyle trends, despite the fact that olive growing has been practiced in our country for more than 60 years due to the suitable climate. Nevertheless, many of our compatriots in Soviet thinking prefer Mediterranean counterparts, although local brands are in no way inferior to them. After all, we are not talking about some kind of high-tech process. Olive oil has been pressed since ancient Greek times.

Olive growing in Azerbaijan

Since the time of the Soviets, olive trees have been grown in Azerbaijan because of the favorable climatic conditions.

The olive is undemanding to the soil, but loves the sun and water – the more you water the tree, the more it promises oil in the fruit. Previously, these trees in Baku could be found almost at every step, they were planted in the capital’s parks, school yards and even along the roads, there were entire olive groves. Such a mass character in their planting was primarily due to the unpretentiousness of these trees. Another advantage is the fact that olive trees are evergreen.

In Soviet times, one could see jars and even three-liter bottles of canned olives of local production on the shelves of Baku grocery stores.

But after the collapse of the Soviet Union, most of the olive orchards were destroyed. It is gratifying that at present most of these orchards have been restored and even the production of olive oil, and of decent quality, has been launched. Today, this crop occupies the second place in Absheron after the Eldar pine.

How to choose?

On the shelves of our stores you can find a large number of olive oils, both domestic and foreign, the leader among which is Spain. Despite the fact that olives grow well in our country, market relations encourage competition, giving the consumer the opportunity to make his choice.

However, do not forget that by choosing locally produced products, in particular, you will support entrepreneurs who provide jobs for the population, and agriculture in general, as part of the country’s economy, which is becoming more and more confident on the path of its development.

For example, “Zeytun baglari” olive oil, which is translated from Azerbaijani as “Olive gardens”, obtained from the olive trees of Absheron, is not inferior in quality to Mediterranean counterparts. The price will noticeably please, because the price tag will not include the funds spent on transportation and customs fees.

“Zeytun baglari” meets all the parameters that must be followed when choosing an olive oil. The oil becomes cloudy in the refrigerator, regardless of whether it is cold pressed or refined. The smell is a little present even in refined oil. The container is made of dark glass. Cold pressed oils have a short shelf life.

By the way, the oil of this brand is exported even to the CIS countries.

Extra Virgin “Zeytun baglari” oil will add a unique aroma and natural olive bitterness to cooked salads and other snacks.

For those who want to use olive oil, but do not like the natural pungent smell and bitterness, the brand offers a mixture of cold-pressed oil with clarified (Extra Təbii). This type of oil is ideal for frying and other types of cooking.

Benefits

Being one of the basic components of a healthy diet, olive oil has a positive effect on the digestive system. The secret is in the high content of monounsaturated fatty acids in the product, in particular oleic acid, which lowers the level of cholesterol in the blood. Olive oil is easily absorbed by the body, reduces appetite, speeds up metabolism and has a beneficial effect on the stomach.

Regular consumption of olive oil is an excellent prevention of cardiovascular diseases: it strengthens blood vessels and makes them more elastic. This is very important, because according to WHO statistics, this group of diseases is the leading cause of death worldwide.

But one of the most amazing benefits of olive oil, proven by numerous studies, is that it reduces the risk of developing malignant tumors, in particular breast cancer. Oleic acid, vitamins and antioxidants, which are part of the oil, inhibit the development of cancer cells, or rather, they remove toxins, which, among other factors, affect cell mutation.

How to use?

In European countries, olive oil is used in the same way as in our country – sunflower, that is, for almost all purposes.