Olive Oil and Extra Virgin Olive Oil: A Comparison
Are you in search of that one ingredient that can transform your cooking from mundane to extraordinary? Look no further than the exquisite elixir of the Mediterranean – olive oil.
Olive oil is a staple in many kitchens around the world, and it comes in various forms. Two of the most common types are olive oil and extra virgin olive oil. As a versatile cooking oil, olive oil is available in various types and grades, each suited for different culinary applications. While they might sound and seem similar, there are significant differences between the two in terms of quality, flavor, and culinary applications. However, what’s common is the benefits they offer.
Olive oil contains monounsaturated fats that improve cholesterol levels and reduce the risk of heart disease. It’s also packed with powerful antioxidants like vitamin E and polyphenols, which help fight inflammation and protect your cells from oxidative stress. In a world where wellness is paramount, olive oil is your ally on the journey to better health.
Historical Roots
Olive oil has a history that dates back to ancient civilizations. It is believed to have been first produced in the Mediterranean region around 6,000 years ago. Olea Europaea, the olive tree, is native to this area and has been cultivated for its fruit, which contains the precious oil – Olive Oil. The ancient Romans, Greeks, and Egyptians all valued olive oil for various purposes.
The Greeks, in particular, had a deep appreciation for olive oil. It was a significant part of their daily lives, not just as a food source but also for religious and medicinal purposes. They even used it as a form of currency in some cities. The Greeks also played a pivotal role in spreading the cultivation of olive trees to other parts of the Mediterranean.
Cultural Significance
Olive oil is not just used for culinary purposes. It holds a special place in the tradition and culture of Mediterranean countries. For instance, in Italy and Greece, the olive tree is often seen as a symbol of prosperity, peace, and wisdom. Olive branches were used in ancient Greece to signify peace, a tradition that holds to this day. Moreover, olive wreaths are awarded to Olympic Games winners.
Olive oil is used in various dishes, from roasted vegetables to salads and pasta. The concept of the “Mediterranean Diet” has gained global recognition for its health benefits, largely due to the addition of olive oil as a main fat source. This diet is linked to lower rates of certain cancers, heart disease, and stroke.
Types of Olive Oil Processes
Refined Olive Oil
Often labeled as “pure olive oil,” regular olive oil, also known as refined olive oil, is the most common type of olive oil available in the market. It is the result of a process that involves refining and filtering the oil to remove impurities and undesirable components. Here are the key characteristics and production process of refined olive oil:
Regular olive oil is typically made from lower-quality olives that are not up to the standards of making virgin or extra virgin olive oil. This oil’s refining process involves filtering and sometimes even chemical treatments to neutralize its taste and aroma.
Unrefined Olive Oil
Often labeled as “virgin” or “extra virgin” olive oil, unrefined olive oil, especially extra virgin olive oils, is known for its superior quality and health benefits compared to other types of olive oil. Here’s what you need to know about it:
Unrefined olive oil is obtained through mechanical means, such as pressing or centrifugation. The process does not involve the use of excessive heat or chemicals. It is typically made from high-quality olives.
Cold-Pressed Olive Oil
This oil comes under unrefined olive oil and is highly regarded for its extraction method, which ensures that the oil retains its natural flavors and beneficial compounds. As the highest quality olive oil, extra-virgin olive oil is pure and untreated, making it superior for culinary uses. Following are its key characteristics:
Cold-pressed olive oil is made using a hydraulic press that extracts the oil from olives at a low temperature, typically below 27°C (80°F). This gentle process helps preserve the oil’s flavor and nutritional content.
Understanding Olive Oil
Olive oil, is simply called “olive oil” in its pure form. It is derived from pressed olives and is known for its versatile culinary applications and health benefits. Let’s explore the key characteristics of olive oil.
Production Process
- Olive oil is made from a blend of processed and cold-pressed olives.
- The oil undergoes two processes – refining and filtering process that involve heat and chemicals.
- These processes remove flaws and impurities in the oil, making it more stable and suitable for cooking.
Taste and Aroma
Olive oil has a neutral flavor, making it a versatile option for various cooking methods.
It is a good option for cooking when you want to preserve the dish’s natural flavors.
Smoke Point
Olive oil’s smoke point typically ranges from 175°C to 210°C (350°F to 410°F). Light olive oil, which is a blend of cold-pressed and refined olive oils, is particularly suitable for higher cooking temperatures compared to extra-virgin olive oil. This may vary based on the refining process.
This high to moderate smoke point makes it suitable for deep-frying and grilling at lower to medium temperatures.
Nutritional Profile
1 tablespoon of olive contains 119 calories.
While extra virgin olive oil is often praised for its robust flavor and higher antioxidant content, plain olive oil tends to have a more neutral and less complex flavor profile.
Olive oil contains monounsaturated fats, such as oleic acid, which is associated with numerous health benefits for the heart, brain, and digestive system.
It also contains anti-inflammatory compounds and antioxidants that support overall health.
Nutritional Value
- The refining process olive oil undergoes slightly lowers its nutritional content compared to EVOO.
Understanding Extra Virgin Olive Oil
Extra virgin olive oil (EVOO) is considered the gold standard of olive oils. It is renowned for its superior quality, exquisite flavor, and health-promoting properties. Let’s take a closer look at the characteristics of EVOO:
Production Process
- EVOO is made from the cold pressing of green and black olives without high-heat processing and any chemical treatments.
- This method preserves the natural flavors, aroma, and nutrients of the olives.
Taste and Aroma
- EVOO boasts a robust, fruity flavor with hints of bitterness and pepperiness.
- The distinct taste of EVOO varies based on the type of olives used and the region it is made in.
Smoke Point
- EVOO has a lower smoke point compared to pure olive oil, which is around 190°C (375°F).
- EVOO should not be used for deep-frying as it loses all its flavor. It is idea for drizzling over salads and finished dishes.
Nutritional Profile
- EVOO is rich in monounsaturated fats, phytonutrients, and antioxidants.
- Its unrefined nature ensures that it retains a higher concentration of these beneficial compounds.
Nutritional Value
- EVOO is one of the healthiest oils because of its high concentration of monounsaturated fats, making it a superior choice in terms of nutrition.
Why You Shouldn’t Use Extra Virgin Olive Oil for Cooking
Low Smoke Point: EVOO has a low smoke point, which is between 190°C and 210°C (375°F – 410°F). An oil’s smoke point refers to the oil’s temperature at which it breaks down and produces smoke. At this temperature, the oil releases harmful compounds and develops an unpleasant taste. For comparison, oils like canola oil, grapeseed, or safflower have higher smoke points, making them better choices for high-heat cooking.
Flavor Alteration: EVOO is valued for its rich, fruity, and sometimes peppery flavor. When exposed to high heat, especially frying or prolonged cooking, this delicate flavor can deteriorate. The heat can cause the oil to lose some of its nuances and even develop a slightly bitter taste.
Nutrient Degradation: Extra virgin olive oil contains various beneficial compounds, such as polyphenols and antioxidants, that offer health benefits, such as improved heart health and reduced inflammation. Unfortunately, exposing EVOO to high heat can lead to the degradation of these compounds, diminishing its potential health benefits. To fully enjoy the health advantages of EVOO, it’s best to use it in recipes that don’t involve subjecting it to high temperatures.
Common Questions About Olive Oil
How Should I Store Olive Oil?
Store olive oil in a dark, cool place to preserve its quality and flavor. Keep it away from direct sunlight and heat, as these can cause it to deteriorate. Seal the bottle tightly after each use to minimize exposure to air. While olive oil does not turn rancid that easily, it must be used within two years of purchase.
Can Olive Oil Go Bad?
When exposed to oxygen, olive oil can turn bitter in taste. Signs of rancid olive oil include a sour or unpleasant flavor. Usually, opaque plastic or dark-colored glass bottles are used to store olive oil.
What Are Some Common Culinary Uses for Olive Oil?
- Drizzling over salads
- Making salad dressings
- Sautéing vegetables
- Dipping bread
- Grilling or roasting vegetables and meats
- Enhancing the flavors of pasta dishes
- Marinating seafood and meats
- Frying and deep frying
Is Olive Oil Good for the Heart?
Olive oil is composed of monounsaturated fats, the major being oleic acid. These healthy fats reduce the risk of heart disease by decreasing LDL (Bad) cholesterol while maintaining HDL (Good) cholesterol levels in the blood. This is essential for cardiovascular health because LDL is a risk factor for stroke and atherosclerosis.
Can Olive Oil Lead to Weight Gain
Olive oil, especially extra virgin olive, contains lots of calories. As a healthy source of fats, despite being good fats, its excessive intake can lead to rapid weight gain and obesity. Since EVOO is drizzled generously over salads, exercising portion control is essential.
How is Olive Oil Authenticated?
Since purity is the primary concern when differentiating olive oil from EVOO, a chemical analysis is the best way to test the oil’s composition. Here are the tests carried out:
- Fatty Acid Composition: Every oil has a different fatty acid profile. This profile is analyzed to determine if the oil is pure or has been watered down.
- Peroxide Value: Exposure to oxygen turns olive oil rancid. By finding out the peroxide value, it can be determined whether it is safe for consumption.
- Polyphenol Content: Polyphenol is a natural antioxidant and reducing agent found in olive oil. The higher its quantity in olive oil, the higher the quality of olive oil.
- Free Fatty Acids (FFA): High FFA levels mean the olive oil is of poor quality and was stored improperly.
- Sterol Composition: This subgroup of steroids helps identify olive oil’s origin. For example, whether the oil is from Spain, Italy, or Greece.
How Can I Tell If Olive Oil Is Authentic?
Authenticity is often a concern when buying olive oil. To ensure you are getting genuine olive oil, consider the following:
- Look for seals of approval or certifications that indicate quality.
- Buy from reputable producers and brands with a track record of producing high-quality olive oil.
- Check the label for the olive oil’s harvest date and origin.
- Be cautious of unusually low prices, as very cheap olive oil may not be of good quality.
Following are some of the top authenticity seals and certifications for olive oil:
International Olive Council (IOC) Certification
The International Olive Council (IOC) is one of the most well-respected organizations in the olive oil industry. Their certification sets international standards for olive oil quality and authenticity. This certification is highly regarded and can assure consumers of the quality and origin of the olive oil.
PGI and PDO Labels
Protected Geographical Indication (PGI) and Protected Designation of Origin (PDO) labels are certifications that highlight the olive oil’s geographical origin. These designations ensure that the olive oil was made adhering to the region’s strict quality standards.
USDA Organic Certification
If you want to buy organic olive oil, look for the United States Department of Agriculture (USDA) certification. It ensures that the olives used in the oil are grown without synthetic fertilizers or pesticides, promoting a more environmentally friendly and natural product.
North American Olive Oil Association (NAOOA) Seal
The North American Olive Oil Association provides the NAOOA Seal. It assures that the olive oil exceeds the international standards for EVOO.
Non-GMO Project Verified
Non-GMO Project Verified certification ensures that the olive oil is free from genetically modified organisms. This is important for consumers who prefer natural, unaltered products.
Top Olive Oil Brands
Following is a list of NAOOA-approved olive oil and EVOO brands:
- Aldi
- Colavita
- Botticelli
- Filippo Berio
- Goya
- Guillen
- Iliada
- La Tourangelle
- Moresh
- Napa Valley Naturals
- Olitalia
- Origin 846
- Pompeian
- Primal Kitchen
- Sprouts
- Scalifani
- Star
- Terra Delyssa
- Whole Foods
- U.S. Foods
- Zoe
In conclusion, EVOO is far superior to pure olive oil, which contains traces of chemicals. The former is perfect for drizzling on salads and the latter can be used for drying and baking. For health-conscious individuals, EVOO is a better choice. However, remember to exercise portion control because a tablespoon of EVOO contains 126 calories, which can add up quickly if you are consuming it three times a day.