Olive Oil – Only Goodness & Health
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Olive oil is probably the most talked about oil ever. And it isn’t without good reason. Olives (What wine goes well with olives?) are an especially revered fruit from the Mediterranean region and most types of olive oils are best for cooking. They are an essential part of the diet in the region. Olive trees dot the countries lining the Mediterranean Sea Basin. They are known to live for several hundred years, some even giving fruit till 2000 years.
History of the Olive
Scientific research points to the border between Turkey and Syria to be where the first olive trees were most likely cultivated. from there they spread throughout the Mediterranean-Palestine, Jordan, Greece, Lebanon, Italy, Spain, and France. The people in these countries have been grinding olives for their oil for the last 8000 years or more.
Sacred scriptures like the Old Testament and the holy Quran generously mention olives, among other foods like pomegranates, figs, and honey. Other books from historic times talk about the olive fruit being one of great importance.
Greeks and Olives
The olive was a principal commodity in the Greek economy and an integral part of nutrition from as far back as 1500 BC. Many legends revolve around it. The most interesting one being that, Athena, the goddess of wisdom, gifted the olive tree to the city of Athens and taught people the art of cultivating and consuming it.
History of the Olive in America
Missionaries from Spain introduced olives to the Americas in the mid-16th century. Marching north, they established their missions in California, and also planted olive groves. Eventually, California became the first place in the United States to see fruiting olive trees. There are many grooves, some about 150 years old that exist there. 95% of the country’s olives are sourced from California.
Types of Olive Oils
Believe it or not, but 90% of the world's olive crop is used to make olive oil. The rest is harvested for consumption purposes. The fruit is very bitter when freshly picked and can’t be eaten in this state. To be palatable, they need to be cured and fermented. Olive oil is extracted from its fruit in various ways.
Depending on the styles of olive oil extraction, the main types of oils are:
First Cold Pressed Extra Virgin Olive Oil
Extra Virgin olive oil is the finest quality of olive oil. It is extracted through a very precise production method and has a specific taste and composition. You will find a certificate of authenticity on your bottle of extra Virgin olive oil that guarantees the oil is:
Extracted from the first pressing of fresh olives, mostly within 24 hours of harvesting.
Obtained through mechanical means and without the use of heat.
Extracted at a temperature below 28 degrees centigrade
Has a free fatty acid or acidity level of less than .8%
Gives a perfect taste and aroma
Has the highest retention of its nutritional profile
Virgin Olive Oil
While Virgin olive oil is also the result of the 1st pressing, its acidity level can vary anywhere under 2%. Virgin olive oil is also rich in the nutritional benefits that it provides, but its flavor intensity and taste can be milder than the extra Virgin olive oil.
Refined or Pure Olive Oil
When you see terms such as, “100% pure”, “pure” or “light”, understand that these are marketing gimmicks to sell refined olive oil that is lacking in taste, quality, and nutritional aspects.
It basically means that these oils have been refined using agents such as acids and heat to pull out as much oil as possible from the pulp that remains after the first pressing. Some amounts of unrefined EVOO or VOO are added to give refined oil flavor and color. one good thing about refined olive oil is that you can use it for high-temperature cooking purposes.
Olive Pomace Oil
The pomace olive oil is extracted from the byproducts-olive skins, pulp, and seeds. The residue is heated and added with solvents to extract any remaining oil. This oil is then refined further to give an oil with not much nutritional benefits. However, it can be used for deep frying purposes.
Now, that we are clear on the kinds of olive oils available in the markets, let us see what the real deal behind it is. What type of olive oil is best for cooking? Why is EVOO considered so highly in some cultures and cuisines, giving it almost a status of sacredness? Is it as nutritive as they claim?
Only one way to find out, Read on!
How Can You Improve Your Health By Having Extra Virgin Olive Oil?
EVOO is one of the healthiest oils that you will find. Adding it to your diet is the best choice to make as it:
It is Loaded With Antioxidants
Olive oil is known to contain over 30 different types of phenolic compounds, strong antioxidants that protect the body against cell aging and damaging free radicals. So, for that youthful look and feel, you know you need to have extra Virgin olive oil!
Contains Beneficial More Unsaturated Fats
Another major contributor to its nutrition profile is the fat composition of EVOO. You can find studies that link diets rich in monounsaturated fat to reducing the risk of heart disease and stroke, chronic inflammation and cholesterol levels, and also blood glucose levels.
It is Helpful In Reducing Risk of Heart Disease
An interesting fact about populations living in Mediterranean countries is their low rates of heart disease. Well of course this could be due to a number of factors, by their high consumption of EVOO is one of them. Oleocanthal, the amino acid that gives you that burning sensation at the back of your throat when you have olive oil actually has powerful cardioprotective properties that prevent atherosclerosis(hardening of the arteries).
May Protect Against Stroke
Stroke is the 2nd largest cause for death after heart disease. A study shows that subjects who consume the highest amounts of olive oil had a decreased risk of stroke by 41%.
May Help Reduce Risk of Type 2 Diabetes
When combined with a Mediterranean styled diet, extra virgin olive oil helps to normalize blood glucose, improve glucose metabolism and the sensitivity of insulin.
Can I Cook With Extra Virgin Olive Oil?
What type of olive oil is best for cooking? There are strong debates on both sides of the argument that claim applying heat to extra virgin olive oil can kill off its potent antioxidants. While points laid out are substantial, it is really up to you to decide whether you want to cook with olive oil or have it as is.
What I would say is, try to have EVOO raw, as much as you can. If you do want to cook with it, keep the heat temperatures on low to medium. Also, it is best to not allow only oil to be heating by itself for long on the pan. Add your ingredients soon so the heat gets distributed.
How Can I Store EVOO?
Extra virgin olive oil is essentially a fruit juice. It has some water content and also particulate matter of olives. What this means is that the oil will turn rancid like any other fruit juice if stored for too long. The best way to store EVOO is in a dark glass bottle, in a cool and dim place.
Once you do open your bottle of olive oil, don't stash it away for special occasions only. Consume the contents ideally within a couple of months.
What to Lookout for When Shopping for Extra Virgin Olive Oil?
For those of us who have experienced this, know that they are plenty of types of olive oils on the shelves. If you do not know what you're looking for, misleading marketing gimmicks can catch you unawares.
Shopping for extra Virgin olive oil and other types of olive oils, look for:
A dark bottle made from glass with a secure cap: A dark colored bottle will prevent the oil being exposed to light. This will extend the oils freshness and life. Cork tops should be completely avoided as air passes through the cork material and oxidizes oil even before the bottle is opened.
An authentic certificate on the label: Extra virgin olive oil undergoes certain chemical and sensory testing phases. Once it passes, it gets sealed with a certificate of authenticity which you can find on the label. Always buy extra virgin olive oil that is certified.
Batch date or Harvest date: This will give you an idea of when the olives were harvested. It goes without saying that the harvest date should be recent.
Ingredients: Does it really make it extra virgin if there are other ingredients added? Nope.
Watch the space as we talk and learn more about one of the most nutritious and wholesome diets this week !
