Questions and answers about the consumption of oils and fats

Olive oil has an important historical tradition in Spain. Its origin dates back to the Phoenicians and Greeks, who discovered the benefits of olives and promoted their cultivation. The Romans helped improve the oil yield and consolidated its exploitation, although it was not until the arrival of the Arabs, that with better extraction techniques, they took this juice to the olives and obtained oils of better quality, even incorporated the term ‘ Oil ‘to our tongue. 

In Spain, although olive oil is still the most popular, there is a downward trend in its consumption since the 1960s, almost halving. This decrease is mainly associated with the price increase. However, outside Spain, there has been an increase in consumption.

Olive oil, which was previously used as a currency of trade between peoples, has become an indisputable part of the culture and cuisine of the Mediterranean. But how much oil is healthy to consume? Would we be healthier if we eliminate all fats and oils from our diet? 

In the new installment of ‘El Scalpel’, Nestlé’s head of health and nutrition, Laura González, clarifies all these doubts.

“Crude olive oil does not make you fat”, myth or reality?

As the nutritionist has said on several occasions, no food has the ability to make us gain weight or lose weight. The cause of which we gain weight is in the total calculation of the calories of the diet and this depends on the alimentary habits and the lifestyle of each individual. 

However, olive oil increases the caloric value of the dish to which we add it, so its consumption should always conform to the recommended rations. Above all, it is recommended to use it to accompany foods that are healthy. 

The fats, in general, must assume approximately 30-35% of the total dietary calories you eat in a day. 

One serving of oil is equivalent to a tablespoon. The recommendations for consumption are between 3 and 6 servings per person per day, which is equivalent to about 30 to 60 grams.  

If we are obese or overweight, should we eliminate all fats from our diet?

When we need to lose weight it is recommended, among other measures, a low-calorie diet. That is a hypocaloric diet, but at the same time, balanced.

Dietary guidelines are often recommended, such as prioritizing the consumption of low-fat meats (white meat, chicken, turkey); Avoid frying or control the oil we add in our recipes, either raw or cooked.

However, for a diet to be effective and not pose any health risk, we must always look for a gradual, gradual and balanced weight loss in nutrients. 

A drastic reduction of fats in the diet can mean low adherence in the medium term because food loses palatability and ultimately end up being monotonous and unsavory diets. 

It can also be difficult to meet the daily needs of some nutrients, such as omega 3 or some vitamins, especially vitamin E. 

Therefore, for a correct weight loss control of total caloric intake is recommended and not exclusively the reduction of total fat.

In addition, we must take into account other factors such as: creating good eating habits; educated in a healthy and quality diet; and practice physical exercise daily. 

What if we have digestive problems? 

The digestion of fatty foods is usually slower and requires active intervention of the pancreas and liver and the proper functioning of the intestinal wall. 

If you have dyspepsia or intestinal inflammation, the reduction of fats is one of the first dietary actions that we must take into account. The reduction of total fat can also be very useful if we suffer from acidity, as it helps reduce the symptoms of discomfort.

When fat absorption and digestion systems do not work properly, there is a loss of the nutritional value of ingested food and other digestive problems may occur. 

In some cases, it is necessary to replace conventional oils with other greases that are easier to absorb. 

6 tips to reduce saturated fats in our diet 

• Eat more fruits and vegetables, preferably 5 daily servings. 
• Consume more fish than meat and more white meat than red meat. 
• Reduce the consumption of sausages and fatty cheeses. 
• Eat skim milk.
• Dress the dishes with extra virgin olive oil, instead of using another type of oil or sauces that are fattier. 
• Opt for steaming or baking, instead of frying or fatty stews.