Keto Pantry - Olive Oil

Welcome to our new *virtual* Keto Pantry! Each post will feature a healthy, ketogenic diet therapy friendly ingredient. We want to encourage you to include these ingredients in your diet to help promote overall health and well-being. Please let us know how you like this new feature and what we can add to make it as effective and helpful as possible. Proudly brought to you by:

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What is it?

Olive oil is simply the oil that is pressed from olive fruit and is 100% fat.  However, it is worth mentioning that many brands of olive oil, including olive oils labeled with words such as “light”, “mild flavor”, “salad” and “cooking” have been cut or diluted with lesser quality (non-olive) oils.

It is best to buy olive oil labeled, “extra virgin” from reputable brands and resources. The oil should be in a dark glass bottle to protect it form going rancid. You can also look for a “harvest date” and make sure you will consume it within 2 years of that date. A indication of a reputable brand may have the California Olive Oil Council (COOC) Seal of Certification. This applies only to California derived olive oil.  You can also review this report form UC Davis regarding brands found NOT supporting their labeled claims.  If you have ever noticed oilive oil solidifying in the refigerator, this means that you have a very good quality olive oil! As soon as the olive oil has warmed to room temperature, it will return to a liquid state.

FreeGreatPicture.com 7353 olive oil

Nutrition (Derived from the USDA Food Database)

Extra Virgin olive oil is very high in the monounsaturated fat, oleic acid. Oleic acid can help decrease LDL (bad) cholesterol and possibly help lower blood pressure.

Oleocanthal is one of the powerful antioxidants found in extra virgin olive oil. It works as an anti-inflammatory. Some researchers believe chronic inflammation may be responsible for conditions such as heart disease, diabetes, Alzheimer’s and arthritis.  It also contains vitamin E, another antioxidant and vitamin K which helps blood clot properly.

Extra virgin olive oil Nutrition dervived from the USDA

NutritionLabel

What does it taste like?

Extra Virgin Olive oil should be any color ranging from a bright green to a light straw yellow color. It should have a “fruity”  and fresh taste that is light, not heavy. Most freshly pressed olive oils will have a “peppery” flavor that goes away quickly.

FreeGreatPicture.com 7233 olive oil

How to use it

Olive oil is best used with no heat or low heat applications. Homemade salad dressings are at the top of the list. Drizzle the oil over hot entrees after they have finished cooking to preserve both the flavors of the oil and its healthy antioxidants.

Click the recipes below for a few Charlie Foundation created recipes to try!

Almond Crackers

Basil Pesto

Chia Balsamic Dressing

Chicken Nuggets

Coconut Oil Mayonnaise

Flax-Hemp Crackers

High Fiber Rolls

No-Matzo Ball Soup

Olive, Basil & Almond Tapenade

Spinach & Flax Microwave Muffin

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Comments 2

 
Guest - Kristi on Wednesday, 06 April 2016 03:43

Is olive oil a mct oil?

Is olive oil a mct oil?
Guest - Nancy on Tuesday, 26 April 2016 02:13

Hi Beth, I found this article on lipid levels with an olive oil based KD. http://www.ncbi.nlm.nih.gov/pubmed/26700799. Do you know of any studies like this for a MCT based KD? Hospital for Sick Kids in Toronto is using MCT KD as they feel that it does not cause overly high cholesterol like the long chain fats in a classical KD
do. Please let me know your thoughts...thanks

Hi Beth, I found this article on lipid levels with an olive oil based KD. http://www.ncbi.nlm.nih.gov/pubmed/26700799. Do you know of any studies like this for a MCT based KD? Hospital for Sick Kids in Toronto is using MCT KD as they feel that it does not cause overly high cholesterol like the long chain fats in a classical KD do. Please let me know your thoughts...thanks
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