Olive oil, the most treasured gift of these blessed trees, is just as central to The Sonoma Diet. There's probably no food choice you'll make that does more for your health and weight loss efforts than olive oil.
Which is good news for your taste buds, because no other vegetable oil comes close to olive oils rich and pleasing flavor. It's at the heart of Mediterranean cuisines appeal. A dish prepared with olive oil almost seems to announce to anyone who smells or tastes it, I'm special.
The research is clear as can be that a major reason for southern Europeans low rate of heart disease is their liberal use of olive oil as their main source of dietary fat. By adopting olive oil in the same way, you'll get the same benefits. And because you'll learn to enjoy olive oil in healthy amounts in place of the harmful fats you may be used to, you will lose weight.
To appreciate olive oil as a power food, banish from your mind the notion that it's the least bad fat. It is a heart-healthy food that is good for you. You need dietary fat to lose weight, but you need the right kind. Olive oil is one of the best. Choose extra-virgin olive oil and you'll also enhance the flavors of your food.
Put simply, the kind of fat that olive oil is mostly made of (monounsaturated fat) actually lowers your levels of the bad LDL cholesterol as well as blood fats called triglycerides. The fats you'll be avoiding (saturated fat) raise those levels. That right there qualifies olive oil as a power food par excellence.
A wealth of antioxidantsBut there's more. Unique among vegetable oils, olive oil -- particularly extra-virgin olive oil -- is rich in the same family of antioxidant phytonutrients that make all the other power foods on the Top Ten list so effective in preventing heart disease. The same phenols that make olive oil taste so good also make up its main category of antioxidants. Olive oil also contains carotenoids (like beta-carotene) and vitamin E.
In addition, olive oil reduces two other heart disease risks -- high blood pressure and inflammation.
There's fat and then there's fat
As the title tells us, not all fats were created alike. There are three naturally occurring types of fat: saturated, monounsaturated and polyunsaturated, as well as one manufactured fat, known as hydrogenated oil (commonly referred to as trans fat).
The majority of the types of fat you should eat come mostly from plant oils. The healthiest are led by monounsaturated fats, such as extra-virgin olive oil, nuts, canola oil, and avocados. Other healthy oils are found in the polyunsaturated category, such as grapeseed oil, sunflower oil, and the omega-3 oils found in some cold-water fish, flaxseeds, and walnuts.
The kind of fat you must limit eating is the saturated fat found mostly in animal foods such as meats and dairy products, as well as those found in palm and coconut oils. This doesn't mean you can't eat meat or dairy. You can. But it does mean that you must seek the lean or nonfat versions of meat or dairy foods.
You can recognize saturated fat because its solid at room temperature or lower -- the white rimming a steak, the marble in prime rib, the chicken fat that skims a soup in the fridge, a stick of butter. Its primary sin is raising the levels of bad LDL cholesterol in your arteries, inviting heart disease. In fact, saturated fat ups your blood cholesterol more than dietary cholesterol itself. Hydrogenated oils should be avoided because they have far worse effects on your health and heart than saturated fats.
Copyright 2006 Dr. Connie Guttersen, R.D., Ph.D. from the book The Sonoma Diet by Connie Guttersen, R.D., Ph.D. Published by Meredith Books; December 2005; $24.95 US / $34.95 CAN.
Author Connie Peraglie Guttersen, R.D., Ph.D., a leading nutrition expert, has devoted her career to developing flavorful approaches to healthy eating and weight reduction. A registered dietitian, culinary professional, and nutrition consultant to the world-famous Culinary Institute of America at Greystone, Dr. Guttersen delivers key nutrition messages to the food industry, media, and health professionals by bringing together the art and science of food. She has focused extensively on the health benefits of diets inspired by Mediterranean and other regional cuisines.
Dr. Guttersen's many accomplishments include developing the standards of care for a medical obesity treatment center in Bellevue, Washington, as well as serving as a nutrition consultant for a broad range of companies including Kraft, Nestle, Sodexho Marriott, Radisson Hotels, Hyatt Classic Residences, and Panera Bread. Visit www.sonomadiet.com for more information.