Nutri reveals: how to choose a healthy olive oil

Nutritionist Natália Stofel explaining how to choose a quality olive oil on the Tenho Saúde channel on YouTube.

Best packaging for olive oil

The first thing is always to choose a dark glass packaging, so that nutrients and fats do not oxidize due to ambient light. Ingesting oxidized oil can cause inflammatory reactions in the body.

Types of packaging for olive oil: can, plastic and glass. I Have Health — Types of olive oil packaging. Images: internet.

Always avoid plastic and can packaging. The chemical substances present in these packages have a high affinity for absorption by the oil, therefore, toxins from these materials will migrate into your olive oil, absorbed by your body after ingestion.

Therefore, darker glass packaging is the best material to maintain the original nutritional properties of your olive oil and the culinary sensory qualities for flavor and aroma.

Choose an olive oil from the bottom of the shelf

Choosing a healthy olive oil on the supermarket shelf. — Image by Shutterstock

When choosing, give preference for a bottle that is at the back of the shelf, even if the packaging is dark, as the oils at the front of the shelf tend to receive more ambient light, and light, heat and humidity accelerate the oxidation and chemical degradation process.

Does the shelf life of olive oil matter?

Another important point is to choose an olive oil by looking at the expiration date. Generally, the expiration date of these products is calculated as two years from the date of extraction, as long as it is kept in good conditions or the date indicated on the label by the manufacturer.

But the ideal way to enhance healthy consumption is to has been manufactured between 6 and 8 months ago. The newer the oil, the better., so it's worth spending a few extra seconds looking for a more recent batch among the options.

Imported or national olive oil?

There is a popular belief that imported olive oils are better, but this is not always true when choosing the healthiest option.

Remember that light, heat, and humidity oxidize and degrade the chemical components of olive oil? Imagine that during the import of these products, it is very likely that they have undergone contact with any of these items mentioned.

Choose an olive oil that has been produced and bottled in the same country. and follow the steps we are showing you, it will be more beneficial for your health, as it tends to suffer less degradation due to transportation, in addition to arriving at the supermarket closest to the manufacturing date.

What is the best acidity of olive oil?

Olive oil acidity on the label Tenho Saude Tenho Saúde - Content and artificial intelligence for your health Nutri reveals: how to choose a healthy olive oil — Olive oil label stating acidity <0.5%. Images: internet.

Acidity is a parameter that informs about the amount of fatty acids present. What should always be evaluated when prioritizing the “health” issue.

The lower the acidity, the better and the greater the amount of good fats, give preference to those below < 0.5% and avoid above 0.8%.

What is the best type and extraction of olive oil?

Finally, it is important choose an extra virgin olive oil, because in this process the olives were only pressed, squeezed and the oil was bottled without any chemical process.

Cold press olive oil production. — Cold pressing process of olive oil. Images: internet.

Another point to note is the press is carried out cold. In this process, there is no heat when extracting the oil from the olives. High temperatures are very harmful to the nutritional quality and even to the flavor and aroma. Have you ever thought about taking all the care to have the healthiest olive oil, but the manufacturer uses an extraction process that has already enhanced the oxidation of its oil?

Pure 100% olive oil or mixed with other oils?

Some manufacturers add other types of vegetable oils to olive oil and do not clearly indicate the mixture on the packaging, misleading the consumer.

These additions of other vegetable oils, even in smaller quantities, are influential for those seeking the benefits of olive oil., as the consumer will not be obtaining the nutritional benefits they are looking for, which could even lead to the production of trans fatty acids, aldehydes, free radicals and consequently increase the health risk in a “misleading” and hidden way.

To verify the composition of the olive oil, simply find “Ingredients” on the back of the label. A pure olive oil will only have one ingredient written on it: “Extra Virgin Olive Oil”. If you find more than one ingredient and additives, it is best to consider changing the brand of your olive oil.

Conclusion:

If your goal when choosing olive oil is to make it as healthy as possible, it is essential that you follow these rules:

Glass packaging, the darker the better, do not choose plastic packaging or cans;
That they were manufactured in the last 8 months, even if they have not expired;
It has been produced and packaged in the same place of origin;
The lower the acidity, the better, give preference to less than <0.5% and avoid above 0.8%;
Choose extra virgin olive oil that is cold pressed;
Check if the olive oil is pure on the back of the “ingredients” label.

For personalized tips, follow me on Instagram: @natalia.stofel.

I help many women lose weight every day and achieve a healthy lifestyle with simple and practical tips.

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