Not All Olive Oils Are Made Equal…

What kind of oil is in your kitchen? I am hoping you have more than one kind, and at least one of them is olive oil.

Of all the oils in the world, olive oil is highest in monounsaturated fat, which is the heart-healthy kind of fat. Consuming olive oil promotes healthy cholesterol and blood pressure levels. Olive oil, especially the extra virgin type, is rich in antioxidants called polyphenols. They protect your cells against damage that can lead to cancer and heart disease. See this article for more information: http://authoritynutrition.com/extra-virgin-olive-oil/

But not all olive oils are made equal….

Extra Virgin Olive Oil: This provides the richest olive oil flavour. Extra virgin comes from the first pressing of olives, with no heat or chemicals used to extract the oil. The process (also called cold pressing) preserves the natural antioxidants. This oil has the highest amounts of polyphenols. It is ideal for salad dressings but the jury is still out on whether you should cook using extra virgin. This article is pretty convincing in supporting the case for cooking with it: http://authoritynutrition.com/is-olive-oil-good-for-cooking/

Virgin Olive Oil: This variety is slightly inferior to extra virgin and is made from olives that are slightly riper than those used in extra virgin production. It is produced in the same way as extra virgin, but it is essentially lower-grade extra virgin.

Refined Olive Oil: This type is obtained by refining the lowest quality virgin oils that have a high acidity level and/or defects using chemical and physical filters. It removes most of the polyphenols from the oil; therefore it does not have most of the health benefits associated with olive oil.

Pure Olive Oil: This is often just called olive oil. It is made by blending the refined and virgin varieties to retain some of their aroma and taste. Most of the olive oil purchased from supermarket falls under this category. The variety includes oils sold as “Light” or “Extra Light”. Since the amount of virgin oil quantity differs according to brands, the amounts of polyphenols vary. Pure olive oil is much lighter in colour and blander in taste than virgin olive oil. It is a general purpose oil that has a higher smoke point than virgin and extra virgin and can be used in all cooking methods.

Pomace Olive Oil: This is the lowest grade of olive-based oils. It is made by applying heat and chemical solvents to the solid remains of olives, including skins, pulp, seeds and stems. The processing diminishes taste and removes the heart-healthy oxidants found in higher oil grades. It is claimed the process can add potentially cancer-causing compounds. See this article for more details: http://www.oliveoiltimes.com/olive-oil-basics/olive-oil-grades/olive-pomace-oil/6210

My advice? Use pure olive oil for cooking. Invest in the pricier and more flavourful extra virgin for vinaigrettes and drizzling over salads or side dishes. Avoid refined olive and pomace types.