Olive oil makes for a great source of fat when cooking as compared to vegetable oil, butter, and other forms of fat many restaurants use to cook their foods. Fat is an essential part of the diet as it is good for hair, skin, and nail growth, along with promoting hormone health. But is olive oil vegan?
Olive oil is vegan. In fact, olive oil is often used in vegan recipes to replace animal-based fat such as butter. Olive oil is great addition to a vegan diet because it is among the few oils that are extracted by a fruit. Other vegan alternatives include Primal Kitchen Avocado Oil, Nutiva Coconut Oil, and Barlean’s Flax Oil.
In this article we will discuss the history of olive oil and its nutritional value. We will also discuss what a vegan diet is and offer additional vegan alternatives. Let’s dig in!
Contents
The History Of Olive Oil
Olive oil has always been a staple in Mediterranean cuisine. Wild olives were collected as far back as the Stone Age in Asia Minor (modern day Turkey). Since then, olive oil has been used for many things aside from food, including, fuel for oil-lamps, soap-making, and even as an ingredient in skincare products.
It is not clear when and where olive trees were first domesticated. Many historians believe they may have originated in Egypt as olives have been found in tombs up to 2.000 years old. Eventually the olive tree reached Greece, Carthage, and Libya sometime in the 28th century BC. It was the Greeks who made olive oil popular. Historians believe ancient olive oil was produced by a process where olives were placed in woven mats and squeezed, with the oil collected in vats. Olive trees didn’t reach America until about the 16th century AD. Today, the California olive oil industry has emerged as a worldwide leader.
Is Olive Oil Healthy?
1. Antioxidants
Yes, olive oil, especially extra virgin olive oil, is a great way to get healthy fats into the diet. Olive oil has powerful antioxidants that are beneficial for your heart, brain, joints, and more. Olive oil is rich with unsaturated fat which has been proven to be good for heart health. Unsaturated fats can help reduce cholesterol levels and have often been linked with better heart health.
2. Absorb Nutrients
The fat from olive oil can also help your body absorb other nutrients more efficiently. Some nutrients need to be combined with fat to allow your body to absorb them, such as the fat-soluble vitamins A, D, E, and K. Adding olive oil and other unsaturated fats can help your body absorb nutrients and break down foods better promoting a healthy gut and digestive system.
3. Reduce Inflammation
The unsaturated fat from olive oil has also been proven to reduce inflammation in the body. This can especially impact joints and can help relieve the symptoms of arthritis. Rich in antioxidants olive oil promotes hair, skin, and nail growth. Because of all of this olive oil makes a great addition to a well-balanced diet.
What Is A Vegan Diet?
Similarly to vegetarians, vegans do not consume any animal product such as beef, chicken, pork, turkey, or fish. But vegans also do not eat any animal byproduct (any product that comes from an animal) including eggs, and milk, and some vegans do not eat honey.
While it’s not necessary to follow a vegan diet to live a healthy lifestyle, including more fruits, vegetables, beans, legumes, and whole grains can lead to a healthier life. These foods are often rich in many nutrients and can help fight some diseases that are common in America today including heart disease, high blood pressure, and type 2 diabetes. Eating a more plant-based diet along with living an active lifestyle can help you live a long healthy life.
Olive Oil Nutrition Information
Let’s break down the top 5 leading olive oil brands and take a look at their nutritional information.
Kirkland Signature Extra Virgin Olive Oil
Kirkland Signature Extra Virgin Olive Oil is first cold pressed organic olive oil, imported from Italy from Italian grown olives.
The ingredients in this product are:
- Extra Virgin Olive Oil
Nutritional Facts (per 1 tbsp):
- Calories: 125
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total sugar: 0g
- Total carbs: 0g
- Protein: 0g
Pompeian Extra Virgin Olive Oil
Pompeian has been around since 1906. Their extra virgin olive oil is first cold pressed and imported.
The ingredients in this product are:
- Extra Virgin Olive Oil
Nutritional Facts (per 1 tbsp):
- Calories: 120
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total sugar: 0g
- Total carbs: 0g
- Protein: 0g
Colavita Premium Italian Extra Virgin Olive Oil
Colavita extra virgin olive oil is 100 percent Italian, obtained exclusively from olives harvested and pressed in Italy.
The ingredients in this product are:
- Extra Virgin Olive Oil
Nutritional Facts (per 1 tbsp):
- Calories: 120
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total sugar: 0g
- Total carbs: 0g
- Protein: 0g
Olea Extra Virgin Olive Oil
Olea is a 100% Greek olive oil. Their recipe is created with no hydrogenated fats or high fructose corn syrups.
The ingredients in this product are:
- Extra Virgin Olive Oil
Nutritional Facts (per 1 tbsp):
- Calories: 126
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total sugar: 0g
- Total carbs: 0g
- Protein: 0g
Happy Belly Extra Virgin Olive Oil
This Mediterranean blend is imported from Spain.
The ingredients in this product are:
- Extra Virgin Olive Oil
Nutritional Facts (per 1 tbsp):
- Calories: 120
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total sugar: 0g
- Total carbs: 0g
- Protein: 0g
365 by Whole Foods Market Extra Virgin Olive Oil
This Mediterranean blend of olive oil is cold pressed. Unique to Whole Foods Market this brand is available on Amazon.
The ingredients in this product are:
- Extra Virgin Olive Oil
Nutritional Facts (per 1 tbsp):
- Calories: 120
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total sugar: 0g
- Total carbs: 0g
- Protein: 0g
Healthier Alternatives To Olive Oil
With the growing popularity of olive oil, many brands have started creating oils out of different ingredients. Let’s take a look at some of the healthiest alternatives to olive oil!
Primal Kitchen Avocado Oil
Made strictly from avocados this oil is a great substitute for olive oil in the kitchen. You can use it to bake, stir-fry, sauté, and so much more! This oil is vegan.
The ingredients in this product are:
- 100% Avocado Oil
Nutritional Facts (per 1 tbsp):
- Calories: 130
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total sugar: 0g
- Total carbs: 0g
- Protein: 0g
Nutiva Organic Cold-Pressed Virgin Coconut Oil
Nutiva’s all-natural cold press extraction process yields a pure, light-tasting, nutrient-rich oil without the use of dangerous and harmful chemicals, hexane, or heat. This oil is vegan.
The ingredients in this product are:
- 100% Organic, Unrefined, Cold-Pressed, Virgin Coconut Oil
Nutritional Facts (per 1 tbsp):
- Calories: 130
- Total fat: 15g
- Cholesterol: 0mg
- Sodium: 0mg
- Total sugar: 0g
- Total carbs: 0g
- Protein: 0g
Barlean’s Fresh Flaxseed Oil
Barlean’s organic flax oil is cold pressed without the use of heat or solvents. Brought to you from a family owned and operated brand. This oil is vegan.
The ingredients in this product are:
- 100% Organic Flaxseed Oil
Nutritional Facts (per 1 tbsp):
- Calories: 120
- Total fat: 14g
- Cholesterol: 0mg
- Sodium: 0mg
- Total sugar: 0g
- Total carbs: 0g
- Protein: 0g
Final Thoughts
Olive oil is a great way to add healthy unsaturated fats to your diet. The general consensus between doctors, dietitians, and nutritionists is that unsaturated fats are healthier than saturated fats. Saturated fats have been found to cause high blood pressure, high cholesterol, and heart problems. Unsaturated fats tend to have the opposite effect on the body. Be sure to always read the nutrition labels on products to know what they are comprised of.
Fats are the most calorically dense of all of the macronutrients so it’s important to make sure you are aware of how many you are consuming. You do not want to overeat fats as it can potentially lead to fat and weight gain. It is important to always eat mindfully and pair your healthy fats with lean sources of protein, fruits or vegetables, and starchy carbs.
There are plenty of healthy alternatives to olive oil if you are looking to include different types of healthy fats in your diet. As always you want to make sure to have a plethora of different types of food to make sure you are eating all of the necessary nutrients. If you combine a well-balanced diet composed of unsaturated fats along with healthy movement it can promote a healthier and longer life!
Related Questions
What Does Olive Oil Do To Your Skin?
Olive oil is rich in vitamins and antioxidants and has been linked to improved skin moisture, anti-aging effects, and relief from sun damage.
Can Olive Oil Be Unhealthy?
Just like anything else, too much of anything can be a bad thing. Make sure to consume olive oil in moderation to avoid over-consuming it which can potentially lead to weight gain.