As a dietitian, I get a lot of questions about fat and I appreciate every question. Fat seems to be one of the most misunderstood nutrients there is. So, this blog reviews facts about olive oil and butter to give you information and confidence that you are ‘in balance.’
Quick Olive Oil Facts:
A fat that comes from grinding and pressing whole olives
A pure 100% fat with no protein or carbohydrates, and about 100 calories per tablespoon
A ‘liquid fat’ with about 3/4 monounsaturated fat
A delicious flavor enhancer with a baked potato, scrambled egg, or slice of bread
A fat that can reduce inflammation in the body when high in quality due to its special antioxidants called polyphenols
A fat typical of the Mediterranean Diet
Note: Always buy Extra Virgin Olive Oil that’s very fresh, with at least a one-year ‘best by’ date, and first cold pressed. For health benefits, daily consumption of 2 tablespoons is recommended.
Read about the clear, research-based benefits of extra virgin olive oil for cardiovascular health here.
Quick Butter Facts:
A fat that comes from churning fresh dairy cream
A pure 100% fat with no protein or carbohydrates, and about 100 calories per tablespoon
A ‘hard fat’ with about 1/2 saturated fat
A delicious flavor enhancer with a baked potato, scrambled egg, or slice of bread.
A fat that can contribute to atherosclerosis or ‘hardening of the arteries’
A fat typical of the American Diet
Note: Try an unsalted butter and use it in moderation.
Read about the controversial research on butter and cardiovascular disease here.
Stock Your Pantry for Great Flavor & Great Health
Buy the best quality extra virgin olive oil (EVOO) you can afford as part of your food budget. For a 1 liter container, for example, don’t be surprised to spend $10-15. Fresh, high quality EVOO has the most health beneficial antioxidants. If you buy and use butter, then use a small amount to get less saturated fat. Current information indicates that small amounts of butter are likely not damaging to the heart. For a great start at cooking with EVOO, grab my free Mediterranean Menus. You’ll taste a lot of delicious if you do.
How do you flavor a baked potato, scrambled egg, or slice of bread — EVOO or butter?