People eating a Mediterranean diet eat less saturated fats and use healthy oils, so they reduce their risk of heart disease, according to MayoClinic.com. Grapeseed oil is less commonly known than olive oil in the United States, but this polyunsaturated oil is used for cooking throughout the Mediterranean region.
About the Mediterranean Diet
Fresh vegetables and fruits, like eggplants, spinach, tomatoes, cucumbers and bell peppers are part of the Mediterranean diet. Lean proteins, like chicken, fish and beans are favored over red meats. Nuts, seeds and eggs are also sources of additional protein. Healthy liquid oils, like olive, grapeseed and canola, are primarily used, while butter is used sporadically for flavor.
Oil Production Process
Grapeseed oil is produced in France, Italy and Spain; Argentina and California also produce this type of oil. Grapeseeds are natural byproducts from wine production. Instead of being composted, grapeseeds can be used for oil. Grapeseed oil can be heat extracted; cold press extraction is more natural but less common. High quality grapeseed oil is used for cooking, while lesser quality grapeseed oil is used in cosmetics and beauty products.
Medical Research
The Mediterranean diet uses healthy oils and lean sources of protein. Consuming grapeseed oil increases a person's "good" or HDL cholesterol levels. Studies in the "Journal of the American College of Cardiology" and the "Journal of Arteriosclerosis" support these claims. In addition, grapeseed oil has a high concentration of vitamin E, contain high levels of antioxidants and Omega-6 fatty acids.
Flavor Profile
Although extra virgin olive oil is a major part of the Mediterranean diet, grapeseed oil is also used. Plain grapeseed oil has a more neutral flavor in comparison to extra virgin olive oil. Grapeseed oil can taste somewhat nutty or fruity, depending on the brand. Designer grapeseed oils are also available, infused with special flavors like truffle, garlic walnut, ginger or pumpkin seed.
Cooking Uses
Cooks can use this light-flavored refined oil in many dishes, so they can expand their cooking methods and seasonings. Grapeseed oil has high smoke point at 485 F. It can be used in dishes that require baking, broiling, sautéing or deep frying. Mediterranean main courses like eggplant lasagna or grilled salmon can be made with grapeseed oil. Side dishes like Bruschetta can also use grapeseed oil. Some people use to make condiments and dressings like mayonnaise or salad vinaigrettes with grapeseed oil. Grapeseed oil can replace canola oil in most recipes.
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