Health
Eating your way to good health By Phasit Kanasirichainon
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OU are what you eat. Food forms a large part of our overall health, helps balance our bodily functions, provides energy, and regulates our system and often preventing sickness. This universal culinary lesson also transcends cultures, and Thailand is no different. The issue is often we think of healthy food as bland and expensive – and equate healthy eating with drastic meal and habit changes. And thus, we sit in a state of paralysis allowing ‘you are what you eat’ to remain an enemy. But it doesn’t have to stay this way. It’s important to think of healthier eating as small steps that lead to greater change. An effective starting point is the oils that we cook with. Olive oil is internationally considered one of the healthiest cooking oil options. What makes it great is its health benefits which allow us to continue enjoying our favourite menu items without radical deviations to lifestyle, or taste. And here are the reasons why: Olive oil can help lower cholesterol Olive oil is naturally cholesterol-free and contains no salt. It is also rich in monounsaturated fatty acids, in particular oleic acid which health studies indicate can help maintain normal cholesterol levels, thereby reducing the risk of developing diseases related to high cholesterol. Good source of Antioxidants Antioxidants work by slowing or even preventing the harmful activity of ‘free radicals’ in our bodies. One tablespoon of olive oil provides
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Olive oil consumption can lower the risk of diabetes
Olive oil can guard against cardiovascular disease
Diabetes has become a large health issue in Thailand, with more than four million cases in 2015. But olive oil’s abundance of antioxidants help reduce oxidative stress effects that diabetics suffer due to high levels of blood sugar. It, therefore, reduces the risk of diabetes complications, as well as nerve damage caused by diabetes (diabetic neuropathy) and retinal neuropathy. Oleocanthal, a type of natural phenolic compound found in extra-virgin olive oil, acts as antiinflammatory agent. Inflammation is another precursor to many diseases, including chronic inflammation caused by diabetes.
Olive oil has a higher amount of monounsaturated fatty acid (MUFA) than other vegetable oils. MUFAs are considered a healthy plant-based fat, they help maintain normal cholesterol levels when replacing saturated fats in the diet. This helpful ingredient can also help strengthen blood vessels, protect against Alzheimer’s, lower your risk of heart disease and provide nutrients to help maintain your body’s cells.
The health benefits of replacing your old oil bottle with olive oil are clear. Olive Oil is also versatile and can be utilised at high temperatures (468° F / 242 °C), so you can cook all your favourite Thai dishes, as well as deep fry. Best of all, it provides you the opportunity for healthier living without boredom or huge lifestyle changes. It’s time to make ‘you are what you eat’ our friend once again.
8% of the recommended dietary allowance (RDA) for Vitamin E, which is linked to lessening our cell’s aging process. Likewise, olive oil contains polyphenol, another natural antioxidant not found in any other oil, that has beneficial properties to protect against cardiovascular disease and diabetes.
About the author: Phasit Kanasirichainon is a dietitian and nutrition consultant, health and nutrition lecturer, from the ‘What Did She Eat’ Facebook page. He has studied food, nutrition and health and a Bachelor of Science in Nutrition and Dietetics at the Faculty of Allied Health Sciences, Chulalongkorn University.