Is Olive oil good for health? Olive oil - Disadvantages & Side effects.
The innumerable health benefits of olive
oil are promoted widely. However, this nutritious food can also damage your
health. Incorrect usage of olive oil can heighten the risk of developing cancer
and certain degenerative disorders.
Olive
oil disadvantages
One must be educated about the proper
use of olive oil in order to obtain its health benefits and avoid the dangerous
side effects.
1. Blood clotting
The clotting of blood is caused by an
increase in its stickiness, caused by clumping together of blood platelets.
This rise in stickiness can be induced by saturated as well as unsaturated
fatty acids, except for omega-3-fatty acids that are found in flax seeds and
medium-chain fatty acids obtained from coconut oil.
A monounsaturated fatty acid called
oleic fatty acid is found in olive oil, which encourages the clotting of blood.
However, its negative effect is counterbalanced by the presence of other
anti-inflammatory substances in olive oil, such as omega-3, oleocanthal, and
hyddroxytyrosol. Even so, these benefits can be obtained only from extra virgin
olive oil.
2. Dense with Calories
Excessive consumption of
olive oil can lead to a tendency to gain weight since it is, after all, a fat.
One should not take in more than two tablespoons of olive oil per day.
Olive is also extremely rich
in calories, to the tune of 120 calories per tablespoon. Thus, one should have
olive oil in regulated amounts if one wants to keep a check on the number of
calories one is consuming.
Certain brands of olive oil
are packaged in non-reactive plastic containers. However, the use of tinted
containers is recommended.
3. Olive oil reacts with free radicals
The chemical composition of
olive oil consists majorly of monounsaturated fat, which includes a double bond
that can be easily broken, between two carbon atoms. Thus, olive oil is
susceptible to reacting with free radicals and undergoing oxidation when it
comes in contact with other chemicals. This, in turn, leads to the production
of hydrogenated oil or can even cause the formation of trans-fatty acids.
It implies that olive oil,
especially extra-virgin olive oil, should never be heated due to its unusual
instability, such as for cooking, sauteing, and frying.
Remember
1. Olive oil should be used raw, without any
sort of processing, in order to prevent its degeneration.
2. Never increase the temperature beyond 350
degrees Fahrenheit when cooking with extra virgin oil. It is recommended that
olive oil be used for cooking.
3. Olive oil is not suitable for high heat
procedures, such as deep frying, due to its tendency to break down easily. If
heated at very high temperatures, it causes as much damage as any other cooking
oil.
4. The health benefits of olive oil are best
reaped at lower temperatures. Thus, it can be safely used in salads and other
such cold food.
5. Olive oil is sensitive to heat as well as
light, causing it to degrade and release harmful substances. Hence, it should
be stored at room temperature.
6. Just as olive oil cannot tolerate heat, it is
not at its best in a chilled environment either. Thus, it should not be kept in
the refrigerator. Cold temperature does not lead to the formation of dangerous
substances. But, it does cause the oil to become cloudy, or even become solid
and form crystals. This impacts the consistency and texture of the oil. Olive
oil can be stored safely at room temperature for up to 2 years. Experts urge us
to store it in a cool and dark place. The flavor of olive oil is best within
the first two months of storage.
7. At the local retail store, pick the brand of
olive oil that comes packaged in a dark green, glass bottle or other material
that prevents light from filtering in.
Recommended Intake and Usage
Several factors influence
the daily intake of olive oil, including age, gender, and physical activity
levels.
For women: They can
safely have up to 5 teaspoons of olive oil every day.
For men: They can
safely have up to 6 teaspoons of olive oil every day.
Extra-virgin olive oil is
considered to be the best among the various grades of olive oil and is worth
the extra cost. Olive oil is best consumed in its natural form and raw.
Although the drawbacks of
consuming olive oil are lesser than its wide benefits, by no means are they
insignificant. Thus, olive oil should be carefully handled for complete peace
of mind.
