Olive oil has been a staple in the Mediterranean diet for thousands of years. It’s been around almost as long as humans have. And with this oil’s versatility and health benefits, it’s undoubtedly famous. Whether a healthy butter substitute or a finishing oil, olive oil is a delicious addition to any family meal.
If you need to become more familiar with it, understanding olive oil feels overwhelming. There’s an overwhelming abundance of information on the subject.
- What’s the difference between virgin and extra virgin olive oil?
- What are its health benefits?
- How can you use it?
If you don’t know the answers to any of these questions, don’t worry. We’ve got everything you need to know about olive oil right here. Read on for a definitive guide on this essential cooking ingredient.
What is Olive Oil?
As you might have already guessed, olive oil is extracted from olives. After being harvested from trees, ripe olives and pressed and crushed into a paste.
They then go through the delicate malaxation, pressing, and bottling stages. The result is a bottle of liquid gold — or green, depending on the harvest season.
Health Benefits of Olive Oil
Contrary to popular belief, not all fat is bad for you. Olive oil is rich in a monounsaturated fat called oleic acid. This fatty acid has proven benefits to our health, such as lowering cholesterol, reducing blood pressure, and heart disease prevention.
Because olive oil is 73% oleic acid, it packs a punch with these health benefits. Some studies have even suggested it might even help prevent cancer.
Olive oil has also demonstrated more tangible benefits in disease prevention. One study from the National Library of Medicine showed that among 140,000 participants, those who consumed more olive oil were at a much lower risk of stroke.
Its benefits continue with oleic acid, though. Olive oil is rich in antioxidants that fight inflammation, especially extra virgin olive oil. Extra virgin is the way to go if you want the healthiest olive oil.
This oil is the least processed, so it keeps more of its nutritional value. Introducing olive oil into your diet is a healthy habit that improves overall body function.
Types
Purchasing olive oil can be a confusing experience. With so many to choose from, keeping track takes a lot of work. Before we get into the different types of olive oil, you should first know what the term “smoke point” means about olive oil.
Each type of oil has a different smoke point. With olive oil, the smoke point indicates the quality of the oil. A high smoke point means the oil is more refined and low in fatty acids.
A lower smoke point means the oil is less fined and contains more fatty acids. Oils with a low smoke point have more nutritional value. With that in mind, let’s get into the different types of olive oil.
Extra Virgin Olive Oil (EVOO)
This is the most nutritious variety of olive oil. It’s made using the cold-pressing method, which ensures the fat doesn’t lose its natural aroma, taste, and nutrients.
EVOO has a low acidity and usually has a pungent, herbal taste, although this can vary depending on the olives used.
Virgin Olive Oil
Virgin olive oil also has many of the same health benefits as extra virgin olive oil, but it’s usually processed differently and with less care. This results in a milder, less intense taste.
Virgin olive oil is a great cheap alternative if you don’t have the budget for EVOO, which can get pretty expensive.
Refined Olive Oil
Unlike other types of olive oil, this type is usually colorless and without taste or smell. If they do have a color, flavor, or aroma, it’s usually artificially added.
Refined olive oils labeled “pure” or “light” are often the opposite. Be wary of the packaging on bottles with these words, as they can be misleading.
What Type Should I Buy?
Generally, EEVO is the best olive oil to buy. It’s on the pricier end, but its high quality and nutritional value make it well worth the price!
If your family is looking for a more budget-friendly option, virgin olive oil has many of the same benefits at a lower price. Other olive oils like “refined,” “pure,” or olive pomace are lower quality.
Storage Guide
Olive oil should be stored in a cool, dry place away from sunlight. Using it within 3-6 months is best since the oil will be freshest.
If you need to figure out how old a bottle is, remove the cap and whiff the oil. If it smells like crayons, putty, or glue, it’s spoiled. As long as you store your olive oil properly and use it in a reasonable amount of time, you shouldn’t have any issues.
Cooking With Olive Oil
There are endless possibilities when cooking with olive oil! It’s a key ingredient in many family meals and snacks. Here are just a few ways to implement olive oil into your cooking:
- Use as a substitute for butter when frying, roasting, or sautéing
- Combine olive oil, parmesan, and Italian seasoning into a dipping sauce for breadsticks
- Make an olive-oil-based salad dressing
- Drizzle over cooked pasta or veggies for a burst of flavor
- Mix into grain or noodle bowls
- Swirl a spoonful into a stew, soup, or broth
If you still need to incorporate olive oil into your family’s meals, you should be! It has many health benefits and is an easy, instant way to add more nutrition to your family dinners.
Of course, it also helps that olive oil has a delicious taste! Hungry for more meal planning or cooking tips? Check out other articles featuring meal ideas, recipes, and more in the Health section of our website!
My introduction to olive oil happened quite late in life. I switched over due to medical reasons. I’m glad to say the beneficial effects of Olive oil has been tremendous.
Well Written!
Hi Swathi,
Thank you for your kind words and comment. Better late than never, right? I’m happy you are enjoying the many benefits of olive oil.
Rae.