Extra virgin olive oil has been a primary oil we use in our kitchen, whether in salad dressings, on top of steamed vegetables, mixed into oven-roasted vegetables, into pesto, hummus or simply drizzled on top of the sun-ripe tomatoes that we get from my mother's garden every summer.
But extra virgin olive oil is not just a kitchen staple; it’s a powerhouse of health benefits that can transform your well-being. From regulating blood sugar to managing weight and reducing the risk of chronic diseases, olive oil, especially extra virgin olive oil (EVOO), has earned its place in the culinary and health world. But how is it made, what should you look for when buying it, and how can you best use it in your cooking? This is what I cover below.
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How Olive Oil is Made?
The production process of olive oil significantly influences its quality. There are three main grades of edible olive oil:
Extra Virgin Olive Oil (EVOO): This is the highest quality olive oil, characterised by its low free acidity (below 0.8%) and rich flavour. EVOO is produced by mechanically pressing or centrifuging olives without the use of chemicals, preserving the oil's natural flavours and nutrients.
Virgin Olive Oil: A slightly lower quality than EVOO, virgin olive oil has a free acidity of up to 1.5%. It is also produced by mechanical means but may include some olives that are less perfect.
Olive Oil: Often a blend of refined olive oils and a small amount of virgin or extra virgin olive oil, this type of oil is milder in flavour and has fewer health benefits compared to EVOO.
The key to producing high-quality olive oil lies in the harvest and pressing process. Olives must be harvested at the right time, ideally just as they begin to turn from green to black. Green olives, though yielding less oil, produce a more robust and nutrient-rich oil. The sooner the olives are pressed after harvesting, the better, as this minimises oxidation, which can degrade the oil's quality.
Health Benefits of Olive Oil
Olive oil, particularly EVOO, is packed with health-promoting properties. Here’s why you should consider incorporating more of it into your diet:
Rich in Healthy Fats: EVOO is high in monounsaturated fats, particularly oleic acid, which is known for its heart-healthy effects. These fats help reduce inflammation, lower bad cholesterol levels, and maintain healthy blood vessels.
High in Antioxidants: EVOO is loaded with polyphenols, (extra-virgin olive oil has 36 known polyphenols, compared to coconut oil that has 6) powerful antioxidants that protect the body from oxidative stress. These antioxidants help fight inflammation, reduce the risk of chronic diseases, and even improve gut health by nourishing beneficial gut bacteria.
Supports Heart Health: Numerous studies, including the large-scale PREDIMED study, have shown that regular consumption of olive oil is linked to a reduced risk of heart disease, stroke, and certain cancers.
Anti-Inflammatory Properties: EVOO contains oleocanthal, a polyphenol that has anti-inflammatory effects similar to ibuprofen. This makes it beneficial for reducing chronic inflammation, a key contributor to many diseases.
Regulates Blood Sugar: Olive oil can help regulate blood sugar levels, making it an excellent addition to meals for those managing diabetes or looking to prevent it.
Tips for Buying and Storing Olive Oil
Not all olive oils are created equal, and choosing the right one can make a significant difference in both flavour and health benefits. Here’s what to look for:
Choose Extra Virgin Olive Oil: For the highest quality and most health benefits, always opt for EVOO. Check the label for the acidity level and look for oils with a harvest date to ensure freshness.
Pay Attention to Packaging: Olive oil should be stored in dark glass bottles or tins to protect it from light, which can degrade the oil. Avoid oils in clear bottles, as they are more prone to oxidation.
Read the label on the bottle: It should state where it's made (for example Greece, Italy, Spain, Portugal). Great if it also states a producer. Smaller producers are often better, as they tend to get the olives pressed into oil faster and therefore you'll get the maximum benefits from it.
Store Properly: Keep your olive oil in a cool, dark place away from heat sources like stoves or windows. A constant temperature will help preserve its quality.
Use It Fresh: Olive oil has a shelf life of about 18 months from the harvest date. After opening, it’s best used within three to four months to ensure you’re getting the maximum benefits.
Cooking with Olive Oil
Olive oil is incredibly versatile in the kitchen, but how you use it can affect its health benefits. Here are some tips:
Best for Low to Medium-Heat Cooking: While olive oil is stable at cooking temperatures (up to about 200°C/392°F), high heat can reduce its polyphenol content. Use EVOO for sautéing, roasting, or baking at moderate temperatures to retain its health benefits.
Drizzle Over Finished Dishes: To get the most out of your extra virgin olive oil, drizzle it over salads, cooked vegetables, or even grilled meats after cooking. This way, you retain the maximum amount of polyphenols and enjoy the full flavour.
Use Fresh Oil for the Best Taste: Fresh, new-season olive oil has the highest polyphenol content and a peppery, robust flavour that pairs beautifully with winter dishes like roasted root vegetables and hearty wholegrains.
Roasting and Frying: Although some polyphenols are lost during cooking, using olive oil to roast or fry can still be beneficial. The oil enhances the nutritional content of the food you're cooking, making it a healthier option compared to other cooking oils.
It is important to note here as well, depending on your energy requirement per day, the recommended amount of added fats to use per day varies. For example, if your caloric need is 2000kcal a day, it's recommended to consume not more than 6-7 portions of added fats a day. Added fats include nuts, seeds, olives, avocado, oils, butter, pork fat, coconut fat etc. A portion of oil is 5g, which is 1tsp. A portion of nuts or seeds is 10g (approx. 1tbsp). A portion of olives in saltwater is 30g-40g (7-10 olives). A portion of avocado is 25g (1/4 of a small avocado). It is important to not to over-consume added fats as they are calorically dense. You can read more about healthy fats in this article.
Olive oil, especially extra virgin, is a nutritional powerhouse that can elevated both your cooking and your health. By understanding how it's made, what to look for when buying, and how to use it effectively in the kitchen, you can ensure that you're reaping all the benefits this liquid gold has to offer. Incorporate more olive oil into your diet, and your heart, body, and taste buds will thank you.
As I am using only extra-virgin olive oil in my salad dressings, you can find easy and tasty salad dressing recipes from my salad recipes in the blog.
If you want to improve your nutrition, change it to more healthy and balanced, don't hesitate to reach out to me for nutrition counseling. You can find my contact details here.
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