Oils In Mediterranean Diet

Following a Mediterranean-style diet can help you lose weight and improve your health. A Mediterranean diet emphasizes whole, natural foods and uses mostly unsaturated fats instead of the saturated and trans fats often found in a typical American diet. Although Mediterranean diets might include up to 35 percent or more of daily calories from fat, unsaturated fats do not contribute to high cholesterol levels as do the other types. The oils used in a Mediterranean diet are plant-based and high in unsaturated fats.

Olive Oil

Olive oil is by far the most commonly used oil in a Mediterranean diet plan. Extra virgin olive oil adds body to salad dressings while virgin or regular olive oil might be used in marinades or for sautéing. A Mediterranean diet might also instruct you to use olive oil as a topping for breads instead of butter or margarine. Olive oil, like all oils, provides 120 calories per tbsp. Of its 14 g of fat, only 2 g are saturated. Most of the fat is monounsaturated, which can help lower your bad cholesterol levels when used instead of saturated and trans fats.

Canola Oil

Although a traditional Mediterranean diet might not include canola oil, many Americanized versions of a Mediterranean plan include this readily available oil made from the rapeseed plant. It only offers 1 g of saturated fat, with 13 g of unsaturated fat. Canola oil has a very mild taste, so it is appropriate for desserts, pancakes and sautéing.

Nut Oils

A Mediterranean diet features nuts such as walnuts, almonds and hazelnuts as snacks and ingredients in salads and pilafs. Oils made from these nuts can be included as part of a salad dressing or as part of a pesto. High temperatures can affect the delicate flavor of nut oils, but they can be used for a light sauté or stir fry. One tbsp. of walnut oil contains 119 calories and 13.5 g of fat, with just 1 g saturated.

Avocado Oil

Avocados are another source of unsaturated fat featured in a Mediterranean diet. Like olive oil, avocado oil contains 14 g of fat with just 2 g saturated in each tbsp. Use avocado oil in salad dressings or for high-heat cooking. It can withstand very high temperatures -- up to 520 degrees Fahrenheit, which is more than olive oil can withstand.