Are there nutritional differences between different types of olive oil?
All olive oils provide monounsaturated fat, which is linked to health benefits. To get the highest levels of protective plant compounds that are also in olive oil, choose “extra virgin” or “virgin” oils. These are the least processed forms. Different brands, produced from olives grown under varying conditions, may differ in their levels of plant compounds or phytochemicals, but all extra virgin or virgin oils are good choices. Olive oil labeled “pure” is high in healthful monounsaturated fat, but it has lost protective plant compounds in refining. “Light” olive oil is only lighter in flavor and color, not fat or calorie content. Although some people may want light olive oil for baking or recipes where a robust olive oil flavor is undesirable, so many of the protective phytochemicals have been removed during refining that canola oil could be a healthier alternative. Canola oil provides some omega-3 fat and more vitamin E. Q: I became a vegetarian to lose weight, but I’m not losing any.
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