Have you ever wondered if extra virgin olive oil or butter is a better choice nutritionally? If you have, here’s the answer!
There is a difference between these two common fats. In fact, you might expect differences because these two fats come from very different sources. Extra virgin olive oil comes from the fruit of a plant, the olive. And, butter comes from cream, a by-product of an animal. So, yes they are different nutritionally.
A Comparison of the Saturated Fat in Extra Virgin Olive Oil versus Butter
One important difference between plant (olive) and animal (butter) fats is their amount of saturated fat. In 1 tablespoon, olive oil has 14 grams of total fat and 2 grams of saturated fat. The remaining 12 grams of fat are unsaturated. For butter, 1 tablespoon has 11 grams of total fat and 7 grams of saturated fat. This leaves 4 grams of fat that is unsaturated. The less saturated fat we consume, the healthier our heart and brain, so plant (olive) fat is the healthier choice.
Another important difference between these two common fats is their antioxidant content. All plant foods, including olives, contain antioxidants that promote lower inflammation and better overall health. Extra virgin olive oil, if very fresh, is full of a specific type of antioxidants called polyphenols which are inflammation lowering heroes. While butter has other nutritional benefits such as beta-carotene and vitamin D, it is not as rich in polyphenols as extra virgin olive oil.
How to Use Extra Virgin Olive Oil Every Day
There are so many ways to use olive oil in your everyday meals and snacks, instead of butter, for better nutrition. Here are a few ideas:
- Drizzle EVOO onto your breakfast toast
- Cook your breakfast omelet or scrambled eggs in EVOO
- Dress your lunch salad with 1-2 tablespoons of EVOO
- Sauté onions and Bell pepper strips in EVOO for your fajita dinner
- Baste your chicken or lean pork chop with a mixture of EVOO, spices, and herbs, then cook it on the grill
- Flavor your potatoes – mashed, baked, or baked sweet potato – with a tablespoon of EVOO
- Flavor your cooked vegetables with a teaspoon of EVOO
Please note: Extra virgin olive oil = EVOO
A Path Forward with Extra Virgin Olive Oil
The nutritional quality of extra virgin olive oil, first cold pressed and very fresh, is great. The flavor of it is delicious and the cost is reasonable. So, for your heart and brain health as well as tasty meals and snacks, it is a food choice to adopt and follow day-after-day, forever. Start with a free copy of my Mediterranean Menus and Recipes and then use EVOO often in your healthful kitchen.