Olive Oil

Olive oil - the miracle oil?  With a high smoke point, great flavor and the high proclivity for chefs to recommend its use, olive oil is a staple on every litchen counter now. Some facts: 

There are five different types of Olive Oil:

1. Extra Virgin Olive Oil - Must come from the first pressing of fresh olives, normally within 24 hours of harvesting. Must be extracted by non chemical, mechanical means, and without the use of excessive heat, specifically below 28C. The free fatty acid or acidity level must be less than 0.8%. It must be defect free – having a perfect taste and aroma.
2. Virgin Olive Oil - Virgin Olive Oil also comes from the first pressing and must have an acidity level of less than 2% therefore it is of inferior quality to Extra Virgin Olive Oil. It’s flavor intensity can vary and its taste is milder than Extra Virgin Olive Oil.
3. Refined Olive Oil - These are Olive Oils that have been refined by using agents such as acids, alkalis, and heat to extract as much oil as possible from the olive pulp that remains after the first pressing. The result is a fattier and more acidic oil which lacks taste, aroma and natural antioxidants. This is why producers need to add unrefined Extra Virgin or Virgin Olive Oil to impart some of flavor, color and aroma into the blend. If the label states “pure” or “100% pure” or “Light” then the Olive Oil is a refined oil lacking the taste, aroma and quality of Extra Virgin Olive Oil. Recommended as a fry oil only.
4. Olive Pomace Oil - The lowest grade of olive oil made from the byproducts of extra virgin olive oil production. Olive skins, seeds and pulp are heated and the remaining oil is extracted using hexane, a solvent. The result, pomace oil, is then put through the refining process, similar to pure or light olive oil. Pomace olive oil is bland and extremely low in antioxidants. Suitable as a fry oil only.
5. Lampante Oil - Oil with severe defects, usually from bad fruit or poor processing practices. It is not fit for human consumption until it has been refined. Avoid

Health Facts:

The main type of fat found in all kinds of olive oil is called monounsaturated fatty acids (MUFAs), which are considered a healthy dietary fat. You may gain certain health benefits if your diet replaces saturated and trans fats with fats that are mostly unsaturated, such as MUFAs. Saturated fats are found in meat, high-fat dairy products, and tropical oils, such as palm-kernel oil. Fats that are "partially hydrogenated," including some types of margarine and shortening, contain trans fats. Trans fats are also found in processed foods like salad dressings, cookies, snacks and fried foods.

By replacing the type of fat that you usually cook with — or spread on or pour over food — with olive oil, you’re making a good decision.

"Monounsaturated fat such as olive oil helps lower your risk of heart disease by improving related risk factors," says Donald Hensrud, MD, an associate professor of preventive medicine and nutrition at Mayo Clinic and medical editor-in-chief of The Mayo Clinic Diet. "For instance, MUFAs have been found to lower your low-density-lipoprotein cholesterol levels when substituted for saturated or trans fats in your diet. And some research shows that MUFAs may also benefit insulin levels and blood-sugar control, which can be especially helpful if you have type 2 diabetes."

Just remember that even healthy fats, such as those in olive oil, are high in calories, so use them only in moderation.

Mayo Clinic and Extra Virgin Olive Oil from Spain