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.

1622

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.

1623

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.

1624

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).

1625

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.”

1626

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. ”

1627

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.

1628

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.

1629

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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benefits and harms for the body of men, women, children, how to take it correctly

Olive oil contains polyphenols and fatty acids, vitamins and minerals important for the human body. It is considered one of the most balanced and useful of vegetable oils. And often included in the diet with proper nutrition. Despite the fact that olive oil is high in calories, in reasonable doses it only brings benefits.

The history of olive oil in nutrition

The olive is called the national tree of the Greeks. This tree has existed in the wild for over 14,000 years. In ancient Greece, olive fruits were used as a remedy, added to food.

But it is important to note that the birthplace of olive trees is Southwest Asia. Later they came to the island of Crete and began to spread along the Mediterranean coast.

Olive oil was added to dishes, taken in its pure form, it was used to treat various diseases. It was used for cosmetic purposes, for ablutions. For example, Christians mixed olive oil with balm and spices: the liquid was used for anointing at baptism, confirmation and unction.

Olive oil became more widespread during the reign of the Roman Empire. The Roman conquerors “left” it in all the territories that they managed to appropriate. Since the 12th century, olive trees have been actively grown in Italy, and in two centuries the country has become the largest producer of olive oil in the world. The Italians made it the basis for many dishes. We can say that the whole world fell in love with this useful product.

Composition and calories of olive oil

Olive oil contains from 55 to 83% oleic acid or Omega-9. It helps in the fight against “bad” cholesterol, lowers blood sugar and slows down the division of malignant cells. The oil is rich in phosphorus, potassium, calcium and iron. 100 ml contains almost a daily requirement of vitamin E (1). There is also vitamin K in olive oil, which helps fight blood clotting and lower prothrombin levels.

– Olive oil is a highly nutritious product, which contains high concentrations of vitamins. Biologically active substances with a powerful antioxidant effect that protect the body from chronic diseases. Antioxidants are included in the fight against inflammation, suppress the activity of anti-inflammatory cytokines, and prevent the oxidation of cholesterol in the blood. The combination of antioxidant effects protects the heart from pathological changes, says gastroenterologist Tatyana Pozdeeva.

This healthy product contains not only Omega-9, but also Omega-3 unsaturated fatty acids. One of their main functions is to reduce the risk of developing cardiovascular diseases.

9 0029 Fat

Olive oil calories per 100 g	898 kcal
Proteins	0 g
99.8 g
Carbohydrates	0 g

Benefits of olive oil

The oil helps dilate blood vessels and lower blood pressure, reduces bile flow and regenerates articular cartilage cells.

Linoleic acid, which is part of the product, allows wounds and cuts to heal faster: the compound is actively involved in the process of tissue repair. This acid has another plus: it has a positive effect on the coordination of movements and the state of the visual system. (2)

– Valuable biochemical compounds with antibacterial activity were found in the composition of olive oil. One of the bacteria sensitive to olive oil is Helicobacter pylori, which infects the stomach, causing an ulcer or stomach cancer (3), says Tatiana Pozdeeva.

Benefits of olive oil for women

Olive oil contains a lot of vitamin E, which helps to regulate the production of the main female hormone – estrogen. In addition, the oil is completely composed of fats. They have a positive effect on the work of almost all body systems, it is worth noting separately the effect on the thyroid gland and adrenal glands.

During pregnancy, olive oil is quite important: the product allows the baby’s nervous and skeletal system to develop properly.

Photo: pixabay.com

Benefits of olive oil for men

Olive oil lowers bad cholesterol and controls hunger by preventing overeating. It also helps with hair loss, slows down this process, restores their natural shine, strength and radiance.

Olive oil affects the health of blood vessels, improves their permeability and at the same time has a positive effect on the recovery of muscle tissue after a heavy load.

Benefits of olive oil for children

The balanced composition of olive oil has a positive effect on the development and growth of the child. Fatty acids improve brain function, make cell membranes stronger and more elastic.

Antioxidants contained in the product block free radicals that disrupt the integrity of cell membranes, thereby affecting the structure of DNA. Antioxidants are really very important for a child, they help to avoid developmental disorders.

Phytosterols in olive oil regulate cholesterol levels, thanks to which a sufficient amount of hormones and vitamin D, which is important for the body, are produced.

Olive oil can be introduced into the diet quite early – from 7-8 months. But before that, you need to consult with a pediatrician. At first, the portion should be small, only half a teaspoon. And it is best to give raw olive oil in childhood, and not to fry food on it.

Harm of olive oil

Despite the beneficial properties of olive oil, it can also harm a person. This is mainly due to excessive intake of the product: due to the high calorie content, regular consumption of large amounts of olive oil can lead to weight gain.

Care should be taken when introducing olive oil into the diet of patients with cholecystitis and those who are prone to allergic reactions. The abuse of olive oil can lead not only to weight gain, but also to lowering blood pressure, lowering blood sugar levels.

Photo: pixabay.com

Medicinal uses of olive oil

Cardiovascular disease is one of the most common of all diseases and often causes death. Olive oil helps reduce the risk of stroke due to the presence of monounsaturated fats. Scientists have concluded that olive oil is the only source of this type of fat that can influence the course of diseases and protect against stroke. Moreover, more than 800 thousand people took part in the studies, they lasted for a dozen years (4).

Regular intake of olive oil reduces the risk of type 2 diabetes. The fact is that the substances in the composition affect insulin sensitivity and blood sugar levels. Importantly, in this study, olive oil was added to meals and the study participants followed a Mediterranean diet (5).

— Malignant tumors are among the leading causes of death in the world. Among the inhabitants of the Mediterranean countries, cases of oncological diseases are recorded less frequently than in other regions. Scientists attribute this phenomenon to the high consumption of olive oil in the daily diet. The antioxidant compounds in olive oil protect cells from oxidative stress caused by free radicals. A number of scientists believe that oxidative damage is the main cause of malignant cell transformations. Biochemicals in olive oil have been shown in the lab to inhibit the growth and development of cancer cells (5) — adds gastroenterologist Tatyana Pozdeeva.

In addition, olive oil has anti-inflammatory properties: oleocanthal in the composition is also called an analogue of ibuprofen (6).

The use of olive oil in cooking

Olive oil is widely used in cooking: as a base for sauces, as an addition to side dishes, salad dressing, an ingredient for second and main courses. Baking thanks to olive oil becomes softer and more magnificent: just a couple of drops are enough. Often they are replaced by other oils, such as sunflower. Olive oil has a more pronounced aroma and taste, while it can both soften the dish and give it a piquant, unique taste.

Greek salad

A classic Greek dish familiar to the inhabitants of our countries

Pitted olives 100 g Tomatoes 2 pcs. Cucumbers 2 pcs. Bell pepper 1 pc. Red onion 1 pc. Spices 2 tbsp. spoons Olive oil 4 tbsp. spoons Lemon juice 1 tbsp. spoons Salt, pepper to taste

Mix olive oil with spices, lemon juice, salt and pepper: whisk well. Cucumbers cut into halves, and tomatoes into slices. Bulgarian pepper cut into pieces, mix it with vegetables, olives, feta cheese. Drizzle dressing over salad and serve.

Quick Lobio

This recipe does not take much time, and the taste is not far behind the original version

Photo: pixabay.com

Canned beans	800 g
Walnuts	50 g
Cilantro	20 g
Onion	1 pc.
Garlic	3 g
Olive oil	3 tbsp. spoons
Salt and pepper	to taste

Drain the beans into a colander and let the excess liquid drain. Saute the onion in olive oil with salt and pepper. Finely chop the garlic, cilantro and nuts. Place the mass in an immersion blender and blend into a single mass. Add fried onion to it and chop again. Mix the mass with beans, serve in portions.

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How to choose and store olive oil

Depending on the quality and type of processing, olive oil is divided into several categories.

• Natural olive oil , suitable for use cold. Such oil is most often added to salads and sauces are made from it, it is also called Extra Virgin. Manufacturing technology allows you to save all the useful properties and substances contained in the fruits of the olive.
• Refined Olive Oil is refined after pressing. Then it is mixed with natural olive oil and sold in this form on store shelves. Refined olive oil is more commonly used for frying, but it can also be added to salads. It is more versatile and cost effective.
• Pomace Olive Oil . It is classified as a second pressing type, and is obtained in the process of pressing olive fruits left over from those that were used for Extra Virgin oil. It is less useful, but with good and high-quality workmanship, it may well be used for cooking.

Olive oil has a short shelf life: when choosing, be sure to pay attention to the date. Usually the product is stored in the closed and already open state for 1 year. Do not put the oil in the refrigerator: at temperatures below 12 ° C, it will change color and may even begin to crystallize.

Store in a cool place protected from light. And it is important to remember that olive oil should not taste bitter. If you feel that the taste is not what it should be, it is better to choose another product.

Popular questions and answers

Gastroenterologist Tatyana Pozdeeva answered popular questions.

Can I fry food in olive oil?

Yes, but you should use refined olive oil for this. It has more fatty acids: this makes the smoke point much higher.

How much olive oil can be consumed per day?

If you want to maintain energy and general tone, you can take up to 30 ml of olive oil during the day. For medicinal purposes, it is recommended to drink up to 15 ml of oil per day. The best time to take it is in the morning, before breakfast. Eating on an empty stomach promotes rapid and complete absorption. After taking olive oil, it is not recommended to drink water, any drinks, eat food for 20-30 minutes.

Who should stop eating olive oil?

Allergy to olive oil is quite rare. Some people find it difficult to take the product on an empty stomach. There are contraindications in which you should refrain from taking olive oil in large doses. These are hypersensitivity to the active substances of the olive, gallbladder disease, acute pancreatitis and exacerbation of stomach ulcers.

Sources

1. Marta Piroddi, Adriana Albini, Roberto Fabiani Nutrigenomics of extra-virgin olive oil: A review/ 2017. URL: https://pubmed.ncbi.nlm.nih.gov/27580701/
2. Lukas Schwingshackl, Georg Hoffmann. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies/ 2014. URL: https://pubmed.ncbi.nlm.nih.gov/25274026/
3. Manuel Castro,Concepción Romero,Antonio. Assessment of Helicobacter pylori Eradication by Virgin Olive Oil /2012. URL: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1523-5378.2012.00949.x
4. Lisa Parkinson, Russell Keast. Oleocanthal, a phenolic derived from virgin olive oil: a review of the beneficial effects on inflammatory disease/ 2014. URL: https://pubmed.ncbi.nlm.nih.gov/25019344/
5. New Potential Health Benefit Of Olive Oil For Peptic Ulcer Disease/ 2007. URL: https://www.sciencedaily.com/releases/2007/02/070212101701.htm
6. Gary K Beauchamp, Russell S J Keast, Diane Morel, Phytochemistry: ibuprofen-like activity in extra-virgin olive oil/ 2005. URL: https://pubmed.ncbi.nlm.nih.gov/16136122/

what it is for and how to choose the right oil

Increasingly, when cooking, the choice falls on olive oil rather than vegetable oil. And no wonder. Olive oil is rich in nutrients, and the taste of this product helps to improve even the most basic recipes. But despite the growing popularity, low-quality products can still be found on supermarket shelves. How useful is olive oil and how not to make a mistake and choose a quality product? Now we will tell you everything!

Table of contents

top

Benefits of olive oil

Extra virgin olive oil is the best dressing for vegetable salads

• Olive oil is rich in monounsaturated fats 902 48

Olive oil contains 73% oleic acid, which reduces inflammation and plays an important role in reducing the risk of cancer.

• Olive oil contains many rare antioxidants

Extra virgin olive oil contains antioxidants, as well as vitamins E and K, which have a positive effect on the human body.

• Olive oil helps with arthritis

This oil helps reduce the oxidative process and relieve inflammation. And if you combine olive oil with fish oil, it will help strengthen joints and get rid of pain.

• Olive oil reduces the risk of diabetes

Olive oil reduces insulin sensitivity and maintains blood sugar levels.

• Olive oil resists harmful bacteria

Olive oil reduces the activity of bacteria such as Helicobacter pylori, which causes gastritis and stomach ulcers.

Which olive oil to choose

There are six types of olive oil

Finding a good olive oil is a puzzle with an asterisk. Extra Virgin, Virgin, refined olive oil – the differences between them are subtle, but there are still a lot of them. In addition to the difference in production methods, you can also notice differences in color, clarity, nutritional value and, perhaps most importantly, taste.

There are six types of olive oil

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Extra Virgin Olive Oil

Extra Virgin Olive Oil is often the most expensive variety ohm. It is extracted from olives by mechanical processing. This is the first pressing, which makes it the most fragrant. The acidity of this product is 0.8 grams per 100 grams of product.

Extra Virgin is a high quality, unrefined oil that meets strict standards, such as chemical and taste properties. Ideally, such a product should not have any off-flavours or off-flavours, making it ideal for sauces and dressings.

Quality Extra Virgin oil has a mild taste. The riper the olives, the brighter and richer it will be. Unripe olives produce a more grassy and pleasantly bitter product.

This olive oil has a lower smoke point than regular oil, making it less suitable for cooking at high temperatures. Despite this, it can be used for quick frying or light sautéing.

Finally, virgin olive oil, which has not been subjected to thermal or chemical treatment, is the most nutritious. It’s high in omega-3 fatty acids, antioxidants, and vitamins like E and K.

Virgin Olive Oil

This type of olive oil is also produced exclusively by mechanical means: olives are crushed into a paste, from which the product is extracted using a press. Unrefined Virgin oil is also made from virgin olives – but only after receiving Extra Virgin – because it is of lower quality. The acidity of Virgin should not exceed 2 grams per 100 grams of product.

Each type of oil has its own smoke point, and it depends on its quality. The lower the fatty acid content and the higher the degree of refinement, the higher the smoke point. That is, the most nutritious and healthy oil has the lowest smoke point.

Refined Olive Oil

This type of olive oil is obtained from ripe black olives. Unlike other varieties, it contains the least amount of virgin olive oil. Refined olive oil is sometimes touted as superior, however, it is only good for use when cooking at high temperatures. It has virtually no taste or smell. Its acidity is 0.3 grams per 100 grams of product.

Plus, there are also Olive Oil (refined + unrefined), Olive Pomace Oil (this is pomace oil mixed with Virgin oil) and Refined Olive Pomace Oil (refined second pressing oil).

What to look for when choosing olive oil

When choosing olive oil, follow the basic rules

• Avoid everything that is in a transparent glass bottle

Remember the main rule: light is the main enemy of olive oil. A product bottled in clear bottles is likely to lose most of its flavor and aroma. Therefore, we recommend looking for extra virgin olive oil in dark glass containers or, even better, in opaque cans.

• Be sure to check the expiration date

Extra virgin olive oil does not improve with age (like wine or cognac), so be sure to check the expiration date. After purchase, do not skimp on the product and generously dress salads with olive oil and cook hot food with it (it is stable up to a temperature of 200 ° C).

Fresh olive oil may have a rather sharp bitter taste with a slight pungency. These complex notes are prized by connoisseurs as they indicate high quality, and by nutritionists as they are indicative of high levels of health-promoting polyphenols.