Maybe the Greeks were on to something thousands of years ago when they considered olive oil “liquid gold.” Research has shown that using this type of in your daily diet can cut your risk of stroke, heart disease, diabetes, high blood pressure and obesity. Here are a few ways you can incorporate this delicious oil into your diet.
Substitute Olive Oil for Butter
Olive oil can be readily substituted in most dishes where margarine or butter is used for frying. However, keep in mind that extra virgin olive oil breaks down and starts to smoke faster than regular. If you plan to fry food use the regular type instead. Use the conversions below to substitute your next dish.
For 1 teaspoon of butter, use 3/4 teaspoon of olive oil. Follow that same rule of thumb for these measures:
1 tablespoon butter, 2 1/4 teaspoons olive oil
2 tablespoons butter, 1 1/2 tablespoons olive oil
1/4 cup butter, 3 tablespoons oil
1/3 cup butter, 1/4 cup oil
1/2 cup butter, 1/4 cup + 2 tablespoons oil
2/3 cup butter, 1/2 cup oil
3/4 cup butter, 1/2 cup + 1 tablespoon oil
1 cup butter, 3/4 cup oil
Dipping Oil
Olive oil and bread are a match made in heaven. Not only does this combo taste good, but it slows down the digestion of bread, preventing a surge in blood sugar that refined carbohydrates would otherwise produce. Between meals eat bread and oil as a snack to help curb your appetite and provide sustainable energy.
Sandwiches, Ice Cream and Olive Oil
Everyone knows to use olive oil over salad, but what you may not know is that you can also use it on sandwiches. Next time you make a sandwich substitute a little EVOO for mayonnaise and mustard. Some people love this fruity oil so much that they will drizzle it over desserts and ice cream.
Olive oil is a cornerstone to the Mediterranean diet which is associated with slower eating and smaller portions. Studies have shown that people who eat a Mediterranean diet have a variety of health benefits. This golden-green oil contains polyunsaturated and monounsaturated fats that help to keep your heart healthy and lower disease risk. Exercise along with an olive oil based diet will help you improve your health and lower your risk of developing diabetes, hypertension and stroke.
Talk with your doctor about the health benefits of olive oil. If you do not have a doctor and would like help finding one, UT Medical Center’s Healthcare Coordination can help. They will talk to you about what insurance you have, what type of doctor you need and what days are most convenient for you. Call them today at 865-305-6970 to make an appointment.
Health Information Center at The University of Tennessee Medical Center provided this Healthy Tip. The Health Information Center is a library staffed by medical librarians and certified health information specialists. If you let us know your health information needs, we will do research for you and mail or email the results to you for free. You can call us at 865-305-9525. We also have a large collection of health books covering a variety of topics.
Becoming a library member is free and only requires a picture ID.
The Health Information Center in located on the first floor the hospital. We have computers, printers, and a quiet place to take a break.