Are you under the impression that extra light olive oil is lower in fat and calories than its regular counterpart?  If so, you are not alone.

The good news, however, is that you’ll benefit from the latest USDA olive oil labeling enforcement set to take place in October of this year.    

Conveniently timed at the peak of harvesting season for the olive tree, the USDA will be working alongside the Olive Oil Council to design science-based standards for olive oil based on fatty acid composition, odor, color, flavor, and UV absorption.

The newest guidelines are in response to mass confusion amongst consumers about the quality, taste and production of different oils.  Without the proper labeling classification, major olive oil distributors were engaging in misleading marketing strategies— like the extra light example above, or slapping extra-virgin (to indicate highest quality/taste) on their labels.  These practices further blurred the lines between high-quality and mediocre oils. 

Let’s clear a few things up here.

A Little Bit About Olive Oil:

Olive oil is produced from a wide variety of olives designated based on their diversity, climate and location.  Fun fact: Did you know that only GREEN olives are strictly used to make oil?  One tablespoon of olive oil contains 126 calories, and 14 grams of fat.  Of these 14 grams of fat, an impressive 11 grams are monounsaturated fatty acids (MUFAs).  That’s almost half of your daily recommended value!

Benefits of Olive Oil:

-Antibacterial properties

-May prevent stomach ulcers

-Contains powerful antioxidants

-Controls blood cholesterol levels

-Targets stubborn belly fat

-May prevent cardiovascular disease and cancer

Types of Olive Oil:

Extra-Virgin Olive Oil

-Most popular olive oil among consumers

-Under ripe/young olives used

-Processing method:  Cold-pressed

-Acidity: Less than 1%

-Strong flavor and odor

-Best for salad dressings

Virgin Olive Oil

-Riper olives used

-Processing method: Cold-pressed

-Acidity: No more than 2%

-Medium flavor and odor

-Better for cooking

Pure Olive Oil

-Also known as plain “olive oil” or “commercial grade” olive oil

-Processing method: Cold-pressed from extra virgin/virgin olive oil, followed by a second cold-press

-Light color

-Mild taste (compared to virgin olive oil)

-No added oils

-Great for multi-purpose use

Refined Olive Oil

-Processing method: Refining virgin olive oil

-Acidity: 3.3% or more

-Low quality

-Poor taste and odor

-Not good for cooking

Light or Extra Light Olive Oil

-Same calories and fat as other oils

-Processing method: Chemical

-Mix of refined and low quality olive oils

-Typically used in deep-frying

For more information, visit the USDA website to read the newest U.S. Standards for Grades of Olive Oil.

What are some of your favorite uses for olive oil?

Do you have a love/hate relationship with FATS?

For decades, Americans have been bombarded with conflicting arguments both for AND against this essential macronutrient. Should we eat them? Should we not? What kind of fat should we eat?

But the confusion stops here. My no-nonsense, easy to understand guide to all things fat will show you why breaking-up with your beloved fat is not the way to go.

Why do we need fat?
-Critical for the production of cells and hormones in our bodies
-Important for proper brain functioning
-Provides energy
-Regulates the nervous system
-Controls blood pressure, heart rate and blood clotting
-Essential for the absorption of vitamins (particularly A, D, E, K)

How much do we need?
The daily recommended consumption of total fat in our diet should fall between 20-35%, with 10% or less saturated fats and 1% or less trans fats.

So, if you eat 2,000 calories a day, and 30% of that is fat, you are consuming 600 calories of total fat in your diet.

A common misperception about fats is that the good-for-you fats are also lower in calories. While some fats are healthier than others, they all share the same caloric density (~9 calories per gram). But don’t let that scare you.

Who are the key players? (from worst to best)

Trans Fat
Why it’s the worst:
-Raises LDL (bad guy) cholesterol
-Lowers HDL (good guy) cholesterol
Found in: Stick Margarine; Baked goods; Fried foods; Any foods with “hydrogenated” or “partially hydrogenated” in the ingredient list

Saturated Fat
Why it’s bad:
-Raises LDL (bad guy) cholesterol
Found in: Animal fats (meat, whole milk, ice cream, cheese, butter); Certain plant oils (coconut oil, palm oil, cocoa butter)

Polyunsaturated Fat
Why it’s good:
-Lowers total cholesterol
Found in: Vegetable oils (safflower, corn, sunflower, soy oils)

Omega 3 Fatty Acids (type of polyunsaturated fatty acid)
Why it’s better:
-Lowers total cholesterol
-Lowers triglycerides
-Decreases blood clotting
-Decreases inflammation
Found in: Fatty fish (salmon, mackerel, herring), Walnuts, Flaxseeds (and flaxseed oil)

Monounsaturated Fat (MUFA)
Why it’s the best:
-Protects against heart disease (lowers LDL cholesterol, raises HDL cholesterol)
-Prevents obesity related diseases such as diabetes and metabolic syndrome
-Maintains brain function
-Decreases inflammation
-Reduces risk of prostate cancer
-Targets stubborn belly fat
Found in: Oils (Canola, safflower, sesame, soybean, walnut, flaxseed, sunflower, olive and peanut oils); Olives; Nuts and Seeds; Avocados; Dark chocolate

Here’s a simple mantra to follow:

Instead of LOW/NO fat, think GOOD fat…and in moderation.

For an even more in-depth look at how fats can affect your health, check out my New York Times bestselling book, Flat Belly Diet! For Men.

MUFA MONDAY: Olives

The olive fruit was first introduced to America in the 15^th century by Spanish and Portuguese explorers; however this MUFA-rich food was consumed long before its introduction to the States — spanning worldwide from Greece to Egypt to Asia – over 7,000 years ago. 

A staple in many cultural diets, olives can be extremely in diverse in flavor depending on its processing methods and region of origin.  Some popular varieties include:

Manzanilla (Spanish green olive)

Kalamata (Greek black olive)

Picholine (French green olive)

Nicoise (French black olive)

Liguria (Italian black olive)

Sevillano (California black/green olive)  

While many of us may only distinguish olives as “green” or “black,” they are one in the same, only differing in their degree of ripeness (Green= unripe, Black= fully ripe).

Besides tasting great, olives also boast an impressive health profile. 

1 cup of olives provides:

-154 calories

-11 grams of monounsaturated fats (75% oleic acid)

-20% daily value of Vitamin E

-4.3 grams of dietary fiber

-25% daily value of iron

-15% daily value of copper

These nutrients help make olives an essential food for health: Preventing cancer by getting rid of dangerous free radicals in our body, protecting against heart disease by improving blood lipid levels and banishing central body fat, and reducing inflammation from diseases such as arthritis and asthma.

So let’s eat to good health! 

At your next party, serve some of my homemade olive tapenade (recipe below) atop a slice of lightly toasted, whole-wheat French baquette with melted fresh mozzarella cheese!  Your guests will love this appetizer!

Homemade Olive Tapenade

Ingredients:

30 Kalamata olives

1.5 Tbsp capers

1-2 Tbsp garlic (minced)

2 tsp lemon juice

3 tsp olive oil

Salt and pepper to taste

Directions:

Combine all ingredients in blender or food processor until reach desired consistency.  Serve immediately and/or refrigerate.