Extra virgin olive oil is considered top-tier and, as a result, the most expensive class of olive oil. This is because it is cold pressed rather than processed with heat like refined olive oil.
All olive oils have many health benefits, but some beneficial nutrients are more abundant in extra virgin olive oil. Here you can find the differences between extra virgin olive oil and regular olive oil, its health benefits and how to use it in the kitchen.
According to the USDA, there are three classes of olive oil: extra virgin olive oil, olive oil, and refined olive oil.
Extra virgin olive oil falls into the “natural olive oil” class and is essentially unprocessed or raw olive oil. It is cold pressed rather than treated with heat. It is considered premium olive oil, followed by regular olive oil, and then refined olive oil. Therefore, it is also the most expensive olive oil.
The nuanced taste of extra virgin olive oil varies slightly depending on the product itself, but it generally has a peppery, fruity and bitter taste.
Regular or “pure” olive oil is made from a combination of refined and extra virgin olive oil. Refined olive oil is usually made from damaged olives whose oil is inedible. Therefore, these oils are heated, neutralized, bleached, and deodorized to enhance their flavor. They are then combined with a small amount of extra virgin olive oil to obtain normal olive oil.
Light olive oil, another product you will probably see on supermarket shelves, contains more refined oil than regular olive oil, so its color and taste are lighter.
One tablespoon (13.5 grams) of extra virgin olive oil contains:
- Calorie: 119
- Oil: 12.6 grams
- Saturated fat: 16.4% of total fat
- Monounsaturated fat: 73.9% of total fat
- Unsaturated fat: 9.7% of total fat
- Vitamin E: 1.94 milligrams or 13% of the daily value (DV)
- Vitamin K: 8.13 micrograms or 7% of the DV
Extra virgin olive oil also contains phenolic compounds and small amounts of the antioxidants beta-carotene and lycopene, which are associated with reducing inflammation and preventing chronic diseases.
Olive oil is especially known for its benefits for heart health. This is partly because olive oil is a great source of unsaturated fatty acids, which are better for heart health than the saturated fatty acids found in butter or milk fat.
Consuming at least 0.5 tablespoons of olive oil per day, especially when replacing margarine, butter, mayonnaise, and dairy products, is associated with a reduced risk of death not only from cardiovascular disease (CVD) but also from cancer, neurodegenerative diseases, and respiratory diseases. oil.
Compared to regular olive oil, extra virgin olive oil has a slightly higher percentage of monounsaturated and polyunsaturated fatty acids. These types of fatty acids are associated with a reduced risk of coronary heart disease in adults and better metabolic health in adults with type 2 diabetes.
Additionally, oleic acid, the main monounsaturated fatty acid found in extra virgin olive oil, is associated with increased insulin sensitivity when it replaces saturated fatty acids in the diet.
Extra virgin olive oil is also a good source of vitamin E; It is an antioxidant that can help neutralize free radicals to prevent oxidative damage to cells. Oxidative damage is associated with the development and progression of several diseases, including CVD and cancer, so consuming dietary sources of antioxidants is important for disease prevention.
Phenolic compounds are another component of extra virgin olive oil with potential health benefits. They are responsible for the effectiveness of olive oil in counteracting hypertension and improving lipid profiles.
From a culinary perspective, extra virgin olive oil has a delicious fruity and peppery taste that chefs and cooking experts tend to prefer over the more neutral taste of regular olive oil.
Extra virgin olive oil is a very nutritious food and is a key part of the Mediterranean diet, an eating pattern known for its health benefits. Therefore, using extra virgin olive oil as one of your dietary fats may benefit your health. However, overuse of olive oil can potentially cause harm.
With keto being one of the most popular fad diets, many people think low-carb, high-fat diets are the way to go. However, a balanced diet consisting of carbohydrates, protein and fat is essential for overall health for most of the population.
Consuming a diet low in carbohydrates and high in fat leads to inadequate consumption of important foods such as fruits, vegetables, whole grains and legumes.
The Dietary Guidelines for Americans recommend the following macronutrient distribution for adults:
- Carbohydrates: 45–65%
- Oil: 20–35%
- Protein: 10–35%
So, while extra virgin olive oil is a super nutritious oil that you can include in your diet, be sure to also include sources of protein and fiber in your diet to improve overall health. Olive oil is actually a great way to make proteins and vegetables more flavorful.
Extra virgin olive oil can actually be used for cooking. One study found that it is actually the most stable oil when heated due to its relatively low polyunsaturated fatty acid content. This is important because when you heat oils, they can decompose and oxidize, producing compounds that can be harmful to your health. Different oils have different smoke points and stabilities, which indicate at what temperature and how easily they will decompose.
Another study found that extra virgin olive oil is safe for frying and may even be better than refined vegetable oils.
Therefore, extra virgin olive oil should be safe to use for roasting, sauteing and frying. You can also use it raw in salad dressings.
Extra virgin olive oil (an unprocessed type of olive oil with a subtle flavor profile) not only adds more depth to your dishes, but can also improve your health. Consuming olive oil is associated with a reduced risk of cardiovascular disease and other causes of death, thanks largely to its unsaturated fats and antioxidants. Using it instead of saturated fats such as butter, milk fat and animal fats will provide the most health benefits; so consider using it as cooking oil for frying and sautéing foods.