For our Lykkers who care about health, balance, and enjoying their meals, understanding what’s really in the food we eat is essential. Labels like “light,” “natural,” or “healthy” can be misleading, especially when it comes to everyday ingredients like olive oil, sugar, and fruit.
This article clears up common misconceptions and offers clear, simple facts to help guide better choices in the kitchen.
From cooking oils to sweeteners and fresh produce, let’s take a closer look at what truly makes these foods beneficial—or not—so that every meal can be both tasty and supportive of your goals.
Understanding Olive Oil and Its Nutritional Profile
Olive oil is not low in calories
Despite its popularity in healthy eating patterns, olive oil is not a low-calorie option. In fact, when compared by weight, it contains more calories than butter. Each tablespoon of olive oil has approximately 119 kcal. This means moderation is key, even when using high-quality varieties.
Why olive oil is still recommended
Experts such as Dr. Elisabetta Bernardi, a nutritionist and food scientist, emphasize that olive oil is especially beneficial because of its high oleic acid (a monounsaturated lipid) and polyphenol content. According to her, these components support heart health by improving cholesterol balance and offering anti‑inflammatory effects. Research backs this up: olive oil has been shown to lower LDL cholesterol, raise HDL cholesterol, and deliver antioxidant and vascular-protective benefits.
When to use it and how much
Although olive oil can be part of a balanced diet, it’s important to use it thoughtfully. A small drizzle is often enough to enhance flavor without excess energy intake. Avoid pouring directly from the bottle and instead use a spoon or spray for better portion control.
Rethinking Sugar: Brown vs White
Caloric content of brown sugar
Brown sugar, unless it’s fully unrefined, has nearly the same caloric value as white sugar—around 390 kcal per 100 grams. The color doesn’t significantly affect its nutritional profile unless the sugar is truly whole and unrefined.
Differences in nutrients
According to the Italian Nutrition Society, only raw, unrefined brown sugar contains small traces of minerals and vitamins like potassium and calcium. However, these amounts are minimal and do not provide meaningful health benefits unless consumed in large quantities—which is not advisable.
Appearance doesn’t equal quality
The beige color of some types of brown sugar comes from the absence of bleaching, not from added nutritional benefits. In cases where the sugar is not fully whole, its health impact is essentially the same as refined white sugar.
Fruit: Low-Calorie or Not?
Fruits vary greatly in calories
Fruits can be both low and high in calories depending on the type. For example, watermelon contains about 15 kcal per 100 grams, while avocado offers around 230 kcal for the same amount. This wide range shows the importance of knowing what’s on the plate.
Examples of fruit calorie content (per 100 grams):
- Strawberries: 30 kcal
- Apricots: 28 kcal
- Pineapple: 40 kcal
- Persimmons: 60 kcal
- Oranges: 34 kcal
- Tangerines: 44 kcal
- Cherries: 38 kcal
- Kiwi: 40 kcal
- Mango: 53 kcal
- Golden or Fuji apple: 43 kcal
- Quince: 26 kcal
- Blueberries: 45 kcal
- Peaches and nectarines: 30 kcal
- Pears: 35–40 kcal
- Grapes: 60 kcal
- Loquats: 30 kcal
- Plums: 51 kcal
- Fresh coconut: 364 kcal
- Avocado: 230 kcal
- Figs: 47 kcal
- Prickly pear: 55 kcal
Fruits are beneficial despite calorie differences
Nutritionist Dr. Luca Piretta, a specialist in human nutrition and gastroenterology, notes that “in fruit … there are other substances that are good, that activate vitamins and have other advantages.” He also advocates for five daily servings of seasonal fruit and vegetables, highlighting their role in supplying fiber, antioxidants, and minerals. This aligns with scientific research showing how fruit fiber — especially soluble fiber — supports digestive health, cholesterol balance, and overall wellness.
Balancing fruit in daily intake
Even higher-calorie fruits can be part of a balanced routine when eaten mindfully. Mixing lower-calorie options with more energy-dense ones helps maintain energy balance while still enjoying the full spectrum of flavors.
In Conclusion
Choosing what to add to daily meals isn't only about calorie counts—it’s about nutritional quality. Lykkers looking to support their wellness goals can enjoy olive oil, sugar, and fruit with a smart and varied approach. Olive oil, though energy-rich, remains a preferred choice due to its composition. Brown sugar should be consumed in moderation, and only the fully unrefined type offers slight benefits.
Fruits, rich in nutrients and flavor, should be included regularly and varied by season and personal goals. Making informed choices is the key to a balanced and enjoyable diet.
