My Ketogenic Mediterranean Diet: Day 37

MPj04327450000[1]Weight: 158.5 lb

Transgressions: none

Exercise: none


I eat a large salad once or twice daily, often dressed with Safeway Select “Olive Oil and Balsamic Dressing.”  Wouldn’t you think the this would be an olive oil vinaigrette?  The first ingredient listed on the bottle is vegetable oil (soybean oil, extra virgin olive oil).  Then water, balsamic vinegar, etc.  I assume it has more soybean oil than olive oil.  Could they just put a drop of olive oil in a serving and still call it “Olive Oil and Balsamic Dressing”?

Just an example to illustrate you don’t really know what you’re eating unless you fix it yourself.  Gotta admit the product is tasty, however!

I’ll look for another product with extra virgin olive oil as the primary ingredient.  Any suggestions?



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6 responses to “My Ketogenic Mediterranean Diet: Day 37

  1. Abalone

    Yeah–olive oil. The kind that is touted as “for dipping” because it has a fruitier flavor. If that’s not tasty enough by itself, sprinkle some plain vinegar, which unlike balsamic vinegar is carb-free, and/or a sprinkle of parmesan or feta.

  2. Steve Parker, M.D.

    Good ideas, Abalone.

    Red wine vinegar is also carb-free, at least at the volumes we are talking about.


  3. judith

    Does this mean that you have been under target on the olive oil or are you consuming enough otherwise to still be in range?


  4. Steve Parker, M.D.

    I haven’t wavered from three tablespoons daily, minimum. Occasionally I just drink a tablespoon straight, if necessary.


  5. Are there some specific reasons/studies as to why you’re relying heavily on olive oil or is it due to the fact that it’s a general component of the med diet? I’m just curious if it’s for reductionist reasons as the data on olive individually seems to point both ways but it’s been awhile since I’ve looked at the literature.

  6. Isaac-
    Olive oil tends to lower total and LDL cholesterol, which would tend to reduce cardiovascular disease. There are numerous studies that examine olive oil effects on inflammation, inflammatory markers, vasodilation, etc. The concensus among the Mediterranean diet experts, however, is that the health benefits of the diet are probably a reflection of multiple foods in combination, rather than individual components. ABC News about six months ago published a summary of the healthy aspects for the general public: