Monounsaturated fats will lower total cholesterol and the bad LDL cholesterol in our body. But while all types of olive oil are sources of monounsaturated fat, Extra Virgin olive oil contains higher level of antioxidants, particularly phenols and vitamin E, because it is less processed. EV olive oil should not be used to deep fry food as the heat will change the structure of the oil. EV olive oil is best consumed uncooked.
TYPES OF OLIVE OIL
The basics of olive oils are fairly simple. Olive oil is produced principally in Spain, Italy, France, Greece, Turkey Portugal, Tunisia, Morocco, and California. As with wine, the flavour can vary dramatically depending on the source, the variety of olive, the soil conditions, weather, etc. Some olive oils are "single-estate oils," that is, an oil from a single variety of olive. Others, including most Italian oils, are blends of oils from different types of olives and different countries. Olive oil is pressed from the ripe olives after they are harvested. Oil from the first pressing is classified as virgin. Extra virgin simply means an oil from the first pressing that is particularly low in acid — less than 1%. It is considered the finest oil, and is likely to have the fruitiest and most pronounced flavour. Virgin olive oil may have as much as 4% acid. Fino or fine olive oil is a blend of extra virgin and virgin olive oils, with an acid content not above 3%.
After the first pressing, more oil is extracted in subsequent operations using a combination of pressure, heat, and chemical solvents. These refined oils may be blended with virgin oil to replace some of the flavour lost in the processing, and are sold as pure olive oil or just olive oil. You may also stumble upon light olive oil, which is not lower in calories, but which has been so finely filtered as to remove most of its colour and fragrance (and flavour). It has a higher smoke point than the other types of olive oil, though, so it is well suited to high-temperature frying. When buying olive oil, get the highest-possible quality Extra Virgin Olive Oil. Some of the more common types or classifications of olive oil and their meanings are described below.
Extra Virgin Olive Oil Extra virgin, along with the standard virgin olive oil, is extracted directly from the olive fruit by grinding the olives in thermal conditions which preserves the natural taste. The method for extracting the oil is what is known as "cold pressed," which keeps the oil from losing its flavor that can disappear when exposed to high temperatures. It has less than 1% acidity. Again, EVOO = The oil that comes from the first "pressing" of the olive solely by mechanical or other physical means, and is extracted without using heat (a cold press) or chemicals. The oil must not be altered in any way. It can only be treated by washing, decanting, centrifuging and filtering. EVOO contains no more than 0.8% acidity (0.8 grams per 100 grams, expressed as oleic acid), and is judged to have a superior taste. The less the oil is handled, and the closer it is to its natural state, the better the oil. If the oil meets all the criteria, it can be designated as "extra virgin". It must have no flaws or faults in its flavour or aroma. EVOO is best used in salads.
Virgin Olive Oil Virgin oil is also an indication that the oil is not refined, that they are of a higher quality and retain their natural flavor. It is made from olives that are slightly riper than those used in the production of extra-virgin oil. Virgin olive oil is produced in the same way, but it is essentially a slightly-lower-grade extra virgin oil. This oil's acidity is at a slightly higher level of 1 1/2%. Virgin olive oil is best used for sauté or baking. It can also be used for salads.
Refined Olive Oil
Olive oil known as "refined olive oil" is made by refining the virgin olive oil. No solvents have been used to extract the oil but it has been refined with the use of charcoal and other chemical and physical filters. The final product is basically a tasteless olive oil. The acidity level is higher than 3.3%. It also has a not-so-nice flavour and an unpleasant odour. Refined olive oil is used for frying. It is not suitable for salads.
Pure Olive Oil or Olive Oil The name can be misleading. Pure is actually a blend of either extra virgin or virgin olive oil and olive oils that are refined. It is used mainly when extracted olive oil is of poor quality and the refining process helps it to have a better flavor. A product labeled simply as "Olive Oil" is nearly the same as something marked "Pure Olive Oil" in that it is refined with lack of taste. Pure olive oil, usually called just "olive oil", comes either from the second cold pressing or the chemical extraction of the olive mash left over after the first pressing. This grade is also called commercial grade oil. Pure olive oil is much lighter in colour and blander in taste than virgin olive oil. It is a general-purpose (all-purpose) olive oil. Be mindful: the word "pure" refers simply to the fact that no non-olive oils are mixed in. Pure Olive Oil is suitable for heavy-duty cooking; not suitable for salads because it lacks taste and aroma.
Refined Olive-Pomace Oil Oil which is obtained by treating olive pomace with solvents is refined using methods which do not lead to alterations in the initial glyceridic structure. Don't buy this grade as it is bad for you.
Olive-Pomace Oil Pomace is the ground flesh and pits after pressing. It has a free acidity of not more than 1.0% (1 gram per 100 grams). It is considered an inferior grade and is used for soap-making or industrial purposes. Don't buy this as it is bad for you.
Light or Extra Light Olive Oil No solvents have been used to extract the oil, but it has been refined with the use of charcoal and other chemical and physical filters. The olive oil that you see on the supermarket shelf advertised as "light" or as "Extra Light" olive oil contains the exact same number of calories as regular olive oil and is a mixture of refined olive oils that are derived from the lowest quality olive oils available through chemical processing. "Light" Olive Oil is a marketing concept and not a true classification of Olive Oil grades. It is not a regulated designation so there are no real parameters for what its content should be. Sometimes, the olive oil is blended with other vegetable oils. It is important to note that this designation refers to flavour only, not caloric content, as all types of olive oil have the same number of calories. This oil is often flavourless and of low quality. It is simply a refined oil. Light or Extra Light is suitable for high temperature cooking, and baking, where the fruity olive flavour will be undesirable. Blended Olive Oil This refers to the combining of olive oils from different groves, varieties, and qualities (sometimes from different countries also) to create a blend that offers a desired taste. Changes in weather and other conditions will impact the same olive variety in the same region differently every year. Since large supermarket brands must taste the same year over year, "master blenders" are employed to create a recipe that combines these different oils from different sources to create the same finished product that consumers associate with a particular brand. Another reason for blending is to increase an oil's shelf life. This is achieved by blending an oil high in polyphenols with one that does not. Sometimes olive oil is blended with canola or other vegetable oils. This is legal ONLY IF STATED on the label. Illegal blending of cheaper hazelnut oil can be profitable for the dishonest producer and is difficult to detect. Organic Olive Oil Olive oil produced in a holistic, ecologically-balanced approach to farming, without the use of any pesticides or chemicals. It is important to note that many olive oils may be organically-produced, however, the high cost of certification is often prohibitive for small independent producers. For this reason,n very few oils will actually be certified organic. Some of the more common certification agencies granting the organic designation include BIOHELLAS, ECOCERT, USDA ORGANIC, DEMETER, ICEA, and DIO, although there are many more. Unfiltered Olive Oil Unfiltered oil will contain small particles of olive flesh. While some claim this adds additional flavour, it often causes sediment to form at the bottom of the bottle. There are varying degrees of filtration (partially filtered, lightly filtered, etc), but this sediment may become rancid. This will over time deteriorate the oil's flavour and shelf life. Unfiltered oil should be properly stored and used within 6 months of bottling. It is recommend that unfiltered oils are best enjoyed drizzled over salads or grilled vegetables, and not for cooking. Early Harvest Olive Oil or Fall Harvest Olive Oil Olives reach their full size in the fall but may not fully ripen from green to black until late winter. Green olives have slightly less oil, more bitterness and can be higher in polyphenols. The oil tends to be more expensive because it takes more olives to make a bottle of oil. Many people like the peppery and bitter quality of early harvest oil. Flavour notes of grass, green, green leaf, pungent, astringent are used to describe early harvest oils. Because of the higher polyphenols and antioxidants, early harvest oils often have a longer shelf life and may be blended with late harvest oils to improve the shelf life of those late harvest oils. Late Harvest Olive Oil or Winter Harvest Olive Oil The fruit is picked black and ripe. The fruit may have a little more oil but it is risky because waiting longer into the winter increases the risk the fruit will be damaged by frost. Late harvest or "Winter" fruit is more ripe so like other ripe fruit it has a light, mellow taste with little bitterness and more floral flavours. Flavour notes of peach, melon, perfumery, apple, banana, buttery, fruity, rotund, soave and sweet are often used. Flavoured Olive Oil These olive oils of increasing popularity have been infused with herbs or fruits. Typically flavoured olive oils use a lower quality of olive oil, so you must be cautious about these and ALWAYS read the label. Hand Picked This refers to olives that are literally individually picked by hand directly from the tree. The argument is that mechanical harvesting can bruise the fruit, which will result in a higher acidity. So to avoid this, olives are carefully picked by hand. Also referred to as "Hand Harvested". Estate Olive Oil or Single Estate Olive Oil Oil labelled "Estate Olive Oil" means that all olives were harvested, crushed, and bottled in the same olive grove. These oils are usually produced in small batches and are sought after by consumers for their uniqueness in flavour and profile. Occasionally the term "Single Estate" will be used instead and means the same thing. These oils tend to be more expensive and are of a higher quality. Mono Varietal Olive Oil Oil labelled "Mono-Varietal" or "Single Varietal" means that only one type of olive was used to produce that olive oil. These oils are often desired for the enjoyment of the most "pure" characteristics and flavours of an individual olive type.
HOW MANY TYPES OF OLIVE OIL SHOULD I HAVE AT HOME? How many types of oil you keep on hand is simply a matter of preference. If you want to keep just 2 types, have EVOO for salads, marinades, serving with bread, and other uncooked uses, and a good-quality "Pure Olive Oil" for low-to medium-temperature cooking. If you are willing to keep three olive oils in your pantry, you can add a bottle of Light or Extra Light for high-temperature cooking.
