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A precio de oro: consejos de nutricionistas para ahorrar AOVE sin perder sus beneficios El aceite de oliva virgen extra es el óleo de mayor calidad. Getty.
El valor del aceite de oliva virgen extra, el de mayor calidad, ha duplicado su precio en un año: entre siete y nueve euros por litro Por sus beneficios nutricionales, la clave no es dejar de usarlo, sino hacerlo de manera de manera inteligente cambiando algunos hábitos culinarios Jesús Vázquez, médico y nutricionista: "El AOVE destaca por su contenido en ácidos grasos monoinsaturados, muy beneficiosos a nivel cardiovascular e inmunológico, y clave en medicina anti envejecimiento" Al aceite siempre se le ha llamado el oro líquido. Y en los últimos tiempos los consumidores vamos entendiendo por qué. El precio del aceite de oliva se ha disparado en los últimos meses alcanzando este verano cifras históricas. Según los últimos datos del Ministerio de Agricultura , el virgen extra se ha situado en los 7,1 euros el litro (incluso más de 9 euros los de mayor calidad), 6,5 euros en el caso del aceite virgen y casi 6,3 euros el lampante, el de peor calidad por haber sido sometido a un tratamiento de refinado para su consumo. El aceite de oliva vale en el supermercado un 38,8% más que hace un año, según el Instituto Nacional de Estadística (INE). Las estimaciones, además, apuntan a que los precios pueden seguir aumentando si continúa la sequía. Con el coste de la inflación repercutiendo en el resto de la cesta de la compra, el AOVE se ha convertido en un artículo de lujo para la mayoría de las economías. Los consumidores comienzan a pensar en alternativas y en maneras de economizarlo y alargar su vida útil .
¿Siempre hay que usar AOVE? Hasta ahora el AOVE ha sido el ingrediente imprescindible de casi todas las recetas que se muestran en las redes. El boom ha saltado en los últimos años porque hasta hace relativamente poco, el aceite que se usaba en las mayoría de las casas era el refinado de oliva y el de girasol para freír. En el escenario actual, ¿hay que usar siempre AOVE? Trasladamos la pregunta a Jesús Vázquez, médico, nutricionista y responsable de la clínica Nutrivázquez . "No hay por qué usar sólo AOVE. Cada aceite tiene sus buenas propiedades, tanto a nivel de salud como en características de sabor y contenido nutricional. El AOVE tiene la ventaja de mantener sus propiedades aunque se someta a altas temperaturas", asegura el experto para quien la fama del aceite de oliva virgen extra está bien ganada: "El AOVE destaca por su contenido en ácidos grasos monoinsaturados, tan beneficiosos a nivel cardiovascular e inmunológico, y clave en medicina anti envejecimiento ", afirma Vázquez.
No hay por qué usar sólo AOVE; cada aceite tiene sus buenas propiedades, tanto a nivel de salud como en características de sabor y contenido nutricional
El estudio PREDIMED , el mayor ensayo clínico a nivel mundial, sobre nutrición, dieta mediterránea y salud, ha demostrado que seguir la dieta mediterránea suplementada con aceite de oliva virgen extra, reduce hasta un 40% la probabilidad de padecer enfermedades cardiovasculares. La prevención de cardiopatías es el primer beneficio tangible, pero no el único. El AOVE también previene la aparición de enfermedades neurodegenerativas. Diferentes estudios han demostrado que el uso de AOVE inhibe la aparición de proteínas TAU, responsables de enfermedades degenerativas como el alzheimer. A la vez, mejora la memoria y las conexiones sinápticas. Además, tiene un gran poder antioxidante , fortalece el sistema inmunológico, reduce el nivel de glucosa en sangre y es el mejor antiinflamotorio natural, entre otros efectos beneficiosos.
Los médicos nutricionistas Jesús y Martina Vázquez. uppers.es
Consumo inteligente Vistas sus propiedades para la salud, la clave no es dejar de consumirlo, sino hacerlo de manera inteligente . ¿Qué podemos hacer para beneficiarnos de sus propiedades nutricionales sin desperdiciarlo? "Para aprovechar al máximo las propiedades nutricionales del AOVE, es importante almacenarlo en un lugar fresco y oscuro para protegerlo de la luz y del calor. Así podremos disfrutar de todas sus propiedades nutricionales y disfrutar de la frescura, aroma y sabor del AOVE en su mejor estado", explica la médico nutricionista Martina Vázquez, quien aconseja darle un primer uso "para para preparaciones en crudo, como aderezos para ensaladas, verduras, pescados… En esas preparaciones es ideal. Hay que evitar calentar el AOVE a temperaturas extremadamente altas porque podría degradar algunos de sus beneficios nutricionales", advierte la experta.
La manera de cocinar los alimentos también es importante si lo que buscamos es reducir el uso de este aceite. "Las técnicas de cocción al vapor y al horno son ideales porque controlas mejor la cantidad de aceite que ponemos después", explica Martina Vázquez.
Si se utiliza a la temperatura adecuada y se mantiene en el recipiente correcto, de aluminio o cristal, "el AOVE puede reutilizarse hasta cuatro o cinco veces para freír", según Jesús Vázquez
¿Qué hacemos con los fritos? Las frituras, una de las bases de la cocina española, es quizá donde menos se puede ahorrar, aunque también hay opciones. "Cuando freímos un alimento, es importante hacerlo a la temperatura adecuada que permita no tener mucho tiempo el alimento sumergido en el aceite y, por supuesto, escurrirlo bien después ", explica Jesús Vázquez.
Si se fríe a la temperatura correcta, a no más de 160 grados, y se conserva bien después de cada uso, separando el aceite según hayamos frito carne, pescado o verduras y poniéndolo en un recipiente de aluminio o de cristal (nunca de plástico para que no se liberen sustancias nocivas), "el AOVE puede reutilizarse hasta cuatro o cinco veces para freír" , confirma este médico.
Trucos de expertos Además de optar por preparaciones que necesitan menos aceite y utilizarlo más veces para freír, existen otras maneras de economizar en el uso de AOVE:
Atemperar los alimentos: "En el caso de los fritos, debemos sacar los alimentos del frigorífico un rato antes de cocinarlos . Esto ayuda a evitar cambios bruscos de temperatura al freírlos, especialmente si están congelados o muy fríos", señala Martina Vázquez. El objetivo es que el aceite no esté a alta temperatura más tiempo del deseable para poder alargar el 'punto de humo', el que nos indica que ese aceite ha empezado a descomponerse y ya no está en condiciones de ser usado.Dosificación adecuada : "Podemos utilizar las aceiteras de chorro fino o spray para controlar mejor las cantidades", añade la doctora Vázquez.Mezclar aceites . Como última opción, está la mezcla de AOVE con otros aceites para cuando tengamos que usarlo en grandes cantidades, una práctica que no excluye al aceite de girasol, aunque no sea lo más recomendable. "Los aceites pueden mezclarse, también los de oliva y girasol, pero no tiene mucho sentido desde el punto de vista del sabor", explica el médico nutricionista Jesús Vázquez. El aceite de girasol tiene un sabor muy suave y dulce. El de oliva, en cambio, aporta muchos más matices: dulce, ácido, amargo, picante, afrutado … El AOVE debe pasar por una nota de cata para poder llevar la etiqueta 'extra' y asegurar que no presenta defectos organolépticos. El resto de aceites pasan por un proceso químico de refinado que puede hacer incompatibles la mezcla de sabores.
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