Cooking with Olive Oil
Olive oil has so many health benefits, but you must educate yourself on which one to buy and for what usage.
Some of the benefits of olive oil include:
High in monounsaturated fat and contains oleic acid, which helps with cardiovascular disease.
Rich in antioxidants that help with disease prevention.
Known to help with cognition function. Studies have shown that it helps with Alzheimer’s disease.
Helps with inflammation, including pain from arthritis.
Nourishing for your skin and hair.
You want to only buy olive oil with the lowest level of free fatty acids and high amounts of polyphenols.
When choosing an olive oil, consider the following differences:
Extra Virgin Olive Oil (EVOO): Highest quality, best flavor, and fragrant. EVOO has the least free fatty-acid content. “Extra Virgin” means no solvents or chemicals were used to extract the oil from the olives. EVOO is my preferred oil for all cooking.
Virgin Olive Oil: Satisfactory flavor with a slightly higher free fatty-acid content than an EVOO.
U.S. Olive Oil: This is an oil mix of both virgin and refined oils. I do not recommend this.
U.S. Refined Olive Oil: This is an oil made from refined oils with some restrictions on the processing. I do not recommend this.
I use EVOO for all types of meal preparations, including salads, sauces, sautéing, and baking. It enhances the flavor of your dishes. Keep in mind that in Europe, it is not unusual to fry using olive oils. However, I do not do this. Olive oil has a low smoke point, which means that if it is exposed to high heat, it will create toxic smoke.
What is the difference between cold pressed and cold extracted olive oil?
Cold pressed means that high temperatures were used to extract the oil. This increases the yield of the olive oil extracted. However, adding heat compromises the antioxidant health benefits of olive oil. Cold extracted means olives were pressed without any heat. I highly recommend only purchasing cold extracted to get all the health benefits of consuming olive oils.
“Extra” virgin or just plain “virgin”?
If you want to enjoy the maximum health benefits of olive oil, purchase the highest quality: extra virgin olive oil. Extra virgin oil is pure, cold-pressed olives. Be sure to check if blends were used even when it says cold pressed. Sometimes they combine cold-pressed olive oil with processed oils. The oil in this case has a lighter color with a more neutral flavor.
Does the color of the olive oil matter?
The color I like to buy is either deep green to bright yellow. The more color, the more chlorophyll and polyphenols.
I suggest you purchase only olive oil in dark bottles. You need to protect it from the light, heat, and oxidation. This helps retain its nutrient levels. Unlike wine, olive oil has a short shelf life. It should be stored in the dark and away from the heat. Do not store the bottle behind your stove.
Like food, buy olive oil fresh whenever possible.
