Olive oil has been around for ages, and many people have been asking how many carbs in olive oil do we get? Did you know that all other oils processed and sold in the market are either from seed, grains, or nuts? Olive oil is the only one that comes from fruit extraction, which is olives. Olive oil production is mostly found in Greece, Spain, France, and Italy, and a small portion of it is produced in North Africa and California.
Another name for olive oil is sweet oil. To begin with, let’s go ahead and define what olives are, and let’s trace it from there. As mentioned, olive oils are fruits that grow in Olive trees, and they belong to the fruit family of stone fruits or drupes. Think of it as a cousin to peaches, mangoes, cherries, pistachio, and almonds. With all other oils being produced in the market today, we need to check which oils are best for us and other potential health benefits. And on top of the list is the olive oil.
The fruit where the oil is produced is very rich in antioxidants and Vitamin E and if eaten raw, it can be good as protection for cancer, osteoporosis, and heart health. Because of this, olive oil is branded as one of the foods that are healthiest to eat. And this has been dated far back from its origin. One fact to know about it is that not only is olive oil used for cooking, it is also being used as medicine and an important part of religious ceremonies. Since olive oils are branded as healthy, many varieties of them have been produced like olive oil with light tasting and extra virgin olive oil. In this read, we will find out how many carbs in olive oil we get, and all there is to know.
Calories and Carbs in Olive Oil
People nowadays are already healthy and diet conscious. That’s why it is important to know the nutritional facts that olive oils have. Can we have too much olive oil side effects? Or how much olive oil per day are we allowed to consume? These questions matter as we need to lay out the facts so that those who watch what they eat and the consumer will be made aware.
Just to give a heads up, the color of the olive oil varies. The final product would be clear or dark green depending on the factors when the olives were processed. Factors to consider are the ripeness of the fruit, the type of soil used, and the climate. There is no need to worry though as the color would not be the basis of its flavor. That’s why we mentioned that there are other types: the light, the extra olive, and the regular olive oils.
One good thing to know is that olive oils do not contain any protein or carbohydrates, and the calories we see on the back of the label are from fat, which is mostly monounsaturated fats, which are good fats that’s why olive oils are good for diet and heart health. In 15 grams or one tablespoon of olive oil, here are the nutritional facts that you can get
- Carbohydrates– 0 grams
- Sugar– 0 grams
- Protein– 0 grams
- Calories– 119 grams
- Sodium- 0.3 milligrams
- Fat– 14 grams
Yes, you may notice that although it has zero carbs, it is also high in calories. As for the fat content, most of it is good fats or monounsaturated fats, so there is no need to worry about that. It is important to note that even though most of the fats are healthy, we may still ask this question: is too much olive oil bad for you? Yes, it could be because calories are still high that’s why there is a need for you to control and portion your use of olive oil in food, baking, cooking, and dressing in salads.
Health Benefits and Potential Side Effects
In a Mediterranean diet, olives are important and staple and because of it being rich in antioxidants and Vitamin E, it is branded as heart-healthy. Here are some of the health benefits that you can get from using olive oil regularly.
1. Prevention from Cancer
In the Western countries where olive oil and olives are stapled in their Mediterranean diets, chronic diseases and cancer rates are lower. This is why studies show that olive oils could reduce cancer risk and other chronic illnesses. Scientists believe that this is because olive oil content is rich in oleic acid and antioxidants and these nutrients disrupt the formation of colon, breast, and stomach cancers.
2. Antioxidant Properties
Antioxidants help fight off free radicals that cause cancer and other health issues. It also fights microorganisms’ growth and inflammation. A study also revealed olive oils improve levels of glutathione in the body which are also antioxidants.
3. Increased Bone Health
Olive oils could help increase bone quality and bone mass and thus, lowers down your risk of osteoporosis and fractures.
4. Better Heart Health
Oleic acid is one of the main components of olive oil and while carbs in olive oil do not do anything for the body, high blood pressure and cholesterol could lead to heart diseases. Oleic oil regulates these high levels and lowers down the risk of heart diseases in general.
Of course, not everything is a can of goodness and potential downsides like allergies could be experienced when you use olive oils regularly. Olives also contain minerals and metals, which could be bad for health if consumed in large amounts. With these downsides, it’s best to visit your doctor and ask for any allergies to look out for and to also be given advice on the proper consumption of olive oils daily, depending on your weight and other important factors.
5 Other Healthy Oils You Can Use
Olive oil is considered the healthiest oil there is. But you also have a variety of options to choose from. Below is a list of 5 healthy oils that you can use every day for your cooking, baking, and salad dressings
- Avocado Oil– it is best for frying and cooking.
- Canola and Vegetable Oil– Best for roasting, frying, and baking but is not for salad dressing and sautéing.
- Flaxseed Oil– for salad dressings and drizzling but is not recommended for cooking
- Coconut Oil– awesome for baking
- Safflower oil– some may not use it for salad dressings but it’s best for sautéing and frying
There are a lot of oils to choose from and olive oils are just one of the many. Calories and carbs in olive oil have been laid out but there is so much to learn more about this healthy oil that could not be contained in a single article page. Whatever cooking oil you may choose, always remember to eat in portions and to watch your consumption as consuming more of what’s required may be bad for your health.