Nutrition and Calorie Tips

Cooking Oil

When you’re trying to lose weight/fat it’s often the little things that can make a big difference. I’ve posted before about how things like condiments and oil can add sneaky extra calories without you realising it, so here’s a great swap.

People often baulk at the idea of using the oil sprays and usually the reason is that they’re not as ‘healthy’ as olive oil. Now whilst that is true to an extent it’s important we put it in to perspective.

Olive oil is a monounsaturated fat so it’s one of the ‘good’ fats that we should consume as part of a healthy, balanced diet. The fry light sprays are often sunflower oil which is commonly viewed as less healthy as it contains more polyunsaturated fats and also some saturated fat. However it actually contains 20-30 percent monounsaturated fats and only 11 percent saturated fats making it an overall heart-healthy option. Sunflower oil is a good all-purpose oil because it can withstand high cooking temperatures.

Olive oil does have one of the highest concentrations of monounsaturated fat (70-75 percent) but also contains higher levels of saturated fat than sunflower oil (13 percent). Recent studies have also shown that high levels of monounsaturated fats can be as damaging to heart health (specifically coronary artery atherosclerosis) as saturated fats. It also has a lower smoke point so isn’t as stable for cooking. It is however rich in vitamin K and antioxidants.

So there are pros and cons to both oils. It’s also important to note that if you’re using the spray oil you’re using so much less that the negative effects are much lower. Whereas a big glug of olive oil is a lot to be consuming!

So if you want to save some calories (and protect your heart health) consider swapping the olive oil for a spray oil for cooking, and save the olive oil for salad dressings etc – as part of a balanced diet! And if you’re really set on not giving up the olive oil you could always get an olive oil spray as a compromise? 🤗

Happy cooking! Xx

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