The cooking oil you use can make or break the quality of your meal–not only in terms of flavor, but also in the health effects. The wrong oils can leave you feeling gassy and bloated, and may even contribute to chronic inflammation over time. However, the right option can offer a range of health benefits and contribute to a balanced, nourishing diet. In fact, there’s one type of oil experts swear by: extra-virgin olive oil.
To learn more about the benefits of extra virgin olive oil, we spoke to Joanna Wen, health coach and founder of Spices & Greens. She told us all about how this oil can help you live your healthiest life, from lowering your cholesterol to regulating your blood sugar. Learn more below!
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Extra-virgin olive oil
Many health experts consider extra-virgin olive oil to be the all-around healthiest oil to cook with for several reasons. This oil, which is made by cold-pressing olives, is packed with health benefits–and Wen says those benefits can even include lowered bad cholesterol levels and lower blood sugar.
“When it comes to cooking oils, some are better suited than others when it comes to lowering cholesterol and controlling blood sugar levels,” she says. “One of the best options for those looking to do so is extra-virgin olive oil.”
The heart-healthy, blood sugar-regulating benefits stem mostly from this oil’s monounsaturated fat content. “Olive oil is packed with monounsaturated fat, and studies have shown that incorporating it into your diet can lead to lower LDL cholesterol levels and improved insulin sensitivity,” Wen says. Improved insulin sensitivity is key when it comes to reducing blood glucose levels, as the higher your insulin sensitivity is, the more effective your body uses your blood sugar.
Another major plus of cooking with olive oil is its low smoke point, which Wen notes “means it can be cooked at high temperatures without breaking down or losing its nutritional value.” That means even when you cook it up into all your favorite hot meals, you’ll still be getting all of those incredible health benefits!
Especially when you consider the fact that so many other oils, like canola oil, grape seed oils, and more, are highly inflammatory and can lead to a number of health complications, there’s really no reason not to make extra-virgin olive oil your go-to option! “Whether used for sauteeing, baking, or dressings, adding extra-virgin olive oil to your diet can help in maintaining a healthy cholesterol and blood sugar level,” Wen concludes.
