How Many Calories Does Olive Oil Have? Benefits and Use in the Mediterranean Diet.

How Many Calories Does Olive Oil Have?

Olive oil is the emblem of the Mediterranean diet, one of the most recognized for its positive impact on health. This "liquid gold" is not only delicious but also offers numerous health benefits. But have you ever wondered how many calories olive oil has? Let's break it down in this article.

Calories in Olive Oil: A Quick Overview

Olive oil is primarily composed of lipids or fats. According to nutrition experts, one gram of fat provides 9 calories, making it the most caloric nutrient compared to carbohydrates and proteins, which each provide 4 calories per gram.

However, it's crucial to remember that calories shouldn't be the only factor considered in a healthy diet. While important, they do not indicate the nutritional quality of food. Olive oil is an excellent example of a caloric food that offers immense health benefits.

Calories in Olive Oil per Tablespoon

For those following a meal plan, knowing the calories in common ingredients is essential. One tablespoon of olive oil, which is approximately 15 grams, contains around 135 calories.

In the context of a normocaloric diet for an adult man, requiring about 2,500 calories daily with 30% from fats, up to 5 tablespoons of olive oil can be consumed daily without issues.

The Importance of Fats in Our Diet

Fats are essential for the body's health. They not only form part of cell membranes but also play a role in the absorption of certain vitamins, hormone synthesis, and the functioning of the central nervous system.

According to the World Health Organization (WHO), the recommended daily proportion of macronutrients is:

• 55% carbohydrates
• 30% fats
• 15% proteins

But not all fats are equal. Unsaturated fats, like those in olive oil, are the most beneficial for health.

The Beneficial Fats in Olive Oil

Approximately 80% of the fats in olive oil are unsaturated. These fats, which contain double carbon bonds in their chemical structure, do not stick to artery walls and help prevent cardiovascular problems.

Olive oil contains two main types of unsaturated fatty acids:

• Oleic acid (Omega-9): This constitutes 72.5% of olive oil. This non-essential fatty acid helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), improving blood circulation and helping to prevent hypertension.
• Linoleic acid (Omega-6): This makes up 7.9% of olive oil. It is essential for the body, as it can only be obtained through diet. This fatty acid is crucial for the formation of the retina, the proper functioning of the central nervous system, and the regulation of inflammatory processes.

Olive Oil and Weight Loss

Olive oil is not only recommended for optimal nutrition but also for those looking to lose weight. Its consumption helps reduce visceral fat, associated with cardiovascular risk.

To use olive oil effectively in a weight loss diet, keep these tips in mind:

• Use it primarily raw: Use a sprayer to minimize the amount used in stir-fries.
• Replace harmful fats: Opt for healthy fats like those in olive oil, oily fish, nuts, and seeds.
• Create healthy recipes: Accompany your dishes with vegetables and add olive oil for flavor.
• Follow the Mediterranean diet: Choose fish over meat, use fruits as desserts, and choose fresh, seasonal foods.
• Regular exercise: Complement the diet with regular physical activity to maximize results.

In Summary

The calories in olive oil are something to consider, but they shouldn't be the only deciding factor. Its exceptional nutritional composition makes it an indispensable food for good health. By following a balanced and healthy diet, olive oil can be a great ally, even when the goal is weight loss. So, adopt a broader perspective on nutrition and remember, as Hippocrates said, "Let food be thy medicine and medicine be thy food."

Olive oil is the jewel of the Mediterranean diet, and to fully reap its benefits, it's ideal to consume it within the context of this diet, widely recognized as one of the best dietary models.