. 

The innumerable health benefits of olive oil are promoted widely. However, this nutritious food can also damage your health. Incorrect usage of olive oil can heighten the risk of developing cancer and certain degenerative disorders.

Olive oil disadvantages

One must be educated about the proper use of olive oil in order to obtain its health benefits and avoid the dangerous side effects.

1. Blood clotting

The clotting of blood is caused by an increase in its stickiness, caused by clumping together of blood platelets. This rise in stickiness can be induced by saturated as well as unsaturated fatty acids, except for omega-3-fatty acids that are found in flax seeds and medium-chain fatty acids obtained from coconut oil. 

A monounsaturated fatty acid called oleic fatty acid is found in olive oil, which encourages the clotting of blood. However, its negative effect is counterbalanced by the presence of other anti-inflammatory substances in olive oil, such as omega-3, oleocanthal, and hyddroxytyrosol. Even so, these benefits can be obtained only from extra virgin olive oil.


2. Dense with Calories

Excessive consumption of olive oil can lead to a tendency to gain weight since it is, after all, a fat. One should not take in more than two tablespoons of olive oil per day.

Olive is also extremely rich in calories, to the tune of 120 calories per tablespoon. Thus, one should have olive oil in regulated amounts if one wants to keep a check on the number of calories one is consuming.

Certain brands of olive oil are packaged in non-reactive plastic containers. However, the use of tinted containers is recommended.

How to choose the right olive oil - Types of Olive Oils


3. Olive oil reacts with free radicals

The chemical composition of olive oil consists majorly of monounsaturated fat, which includes a double bond that can be easily broken, between two carbon atoms. Thus, olive oil is susceptible to reacting with free radicals and undergoing oxidation when it comes in contact with other chemicals. This, in turn, leads to the production of hydrogenated oil or can even cause the formation of trans fatty acids.



It implies that olive oil, especially extra-virgin olive oil, should never be heated due to its unusual instability, such as for cooking, sauteing, and frying. 

Remember  

1.    Olive oil should be used raw, without any sort of processing, in order to prevent its degeneration.

2.    Never increase the temperature beyond 350 degrees Fahrenheit when cooking with extra virgin oil. It is recommended that olive oil be used for cooking.



3.    Olive oil is not suitable for high heat procedures, such as deep frying, due to its tendency to break down easily. If heated at very high temperatures, it causes as much damage as any other cooking oil.

4.    The health benefits of olive oil are best reaped at lower temperatures. Thus, it can be safely used in salads and other such cold food.

5.    Olive oil is sensitive to heat as well as light, causing it to degrade and release harmful substances. Hence, it should be stored at room temperature.

6.    Just as olive oil cannot tolerate heat, it is not at its best in a chilled environment either. Thus, it should not be kept in the refrigerator. Cold temperature does not lead to the formation of dangerous substances. But, it does cause the oil to become cloudy, or even become solid and form crystals. This impacts the consistency and texture of the oil. Olive oil can be stored safely at room temperature for up to 2 years. Experts urge us to store it in a cool and dark place. The flavor of olive oil is best within the first two months of storage.

7.    At the local retail store, pick the brand of olive oil that comes packaged in a dark green, glass bottle or other material that prevents light from filtering in.

Recommended Intake and Usage

Several factors influence the daily intake of olive oil, including age, gender, and physical activity levels.

For women - They can safely have up to 5 teaspoons of olive oil every day.
For men - They can safely have up to 6 teaspoons of olive oil every day.

Extra-virgin olive oil is considered to be the best among the various grades of olive oil and is worth the extra cost. Olive oil is best consumed in its natural form and raw.

Although the drawbacks of consuming olive oil are lesser than its wide benefits, by no means are they insignificant. Thus, olive oil should be carefully handled for complete peace of mind.
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