Maximizing the Benefits of the Ketogenic Diet with Extra Virgin Olive Oil
The popularity of the ketogenic diet has skyrocketed in recent years, with market analysts predicting its continued growth for the next five years. While initially used to treat epilepsy, this fat-focused diet has gained traction across Europe, North America, and Asia due to its potential health benefits, such as weight loss and Type 2 diabetes management.
The diet's mechanism involves replacing carbohydrates and proteins with both saturated and unsaturated fats. Many health experts and followers recommend incorporating extra virgin olive oil to enhance the diet's effectiveness.
What is The Ketogenic Diet?
The ketogenic diet, also known as "keto," prioritizes fat consumption over the other two macronutrients: proteins and carbohydrates. Keto dieters typically consume only 5-10% carbohydrates and 15-30% protein, with the remainder of their caloric intake coming from fat.
The goal of the diet is to achieve ketosis, a state in which the body and brain shift from breaking down carbohydrates to processing fats as the primary source of energy. During ketosis, the body converts fat into ketones, which are then used for energy. As the body adjusts, it begins to burn stored fat as well.
To maintain ketosis, it's essential to limit carbohydrate intake, as excess carbs will cause the body to switch back to using them as fuel.
Health Benefits Of The Ketogenic Diet
The ketogenic diet, when properly managed, offers a variety of health benefits. It is primarily used for weight loss by converting fat into energy, resulting in more calorie burn. Additionally, it may lower the risk of heart disease, metabolic syndrome, and mitigate the impacts of insulin resistance and Type 2 diabetes. Some evidence suggests that it may also be beneficial for acne, cancer prevention, and neural diseases like Alzheimer's. The diet's insulin reduction properties may explain its benefits for diabetes and cancer prevention. While researchers are still unsure of its mechanisms, it may act as a protective layer on the brain cells when fat is converted into ketones and sent to the brain, potentially mitigating neurodegenerative diseases.
Olive Oil And The Ketogenic Diet
To optimize the effectiveness of the ketogenic diet, it's crucial to consume the right types of fats, especially as 70 percent of caloric intake comes from fat.
Including significant amounts of monounsaturated fats in the diet can improve the ketogenic diet's efficacy, making extra virgin olive oil a perfect fit. With 73 percent monounsaturated fat, extra virgin olive oil not only complements the diet's health benefits, but some evidence suggests that it is one of the preferred fats to digest when in ketosis.
Extra virgin olive oil is also rich in antioxidants, which help the body absorb vital nutrients from food. As the ketogenic diet is dependent on limited carbohydrates, consuming salads dressed with extra virgin olive oil or grilled vegetables with it helps the body get the most out of these foods.
Moreover, extra virgin olive oil contains polyphenols, Omega‑3, and Omega‑6 fatty acids, which are all healthful compounds that promote proper body function.
Aside from the health benefits, adding extra virgin olive oil to the ketogenic diet also enhances the flavor of dishes. Its versatility makes it a great ingredient for anything from salad dressing to cooking eggs, adding variety and complexity to any keto meal plan.
Sources: PubMed Central, World Health Organization, The National Center for Biotechnology Information, NutritionData Self, ScienceDirect, Olive oil times, Healthline, WebMD
