Is Olive Oil Really That Great?

It is!

Trivia Question of the day: EVOO – what is that and who coined that phrase?

If you’re a fan of cooking shows, you will mostly know that it was Rachael Ray who coined the phrase. And it became so popular that they added EVOO to the dictionary. For those who don’t know, EVOO is Extra Virgin Olive Oil.

Olive oil is freshly pressed juice that comes from an olive tree. Since the days of cooking with saturated fats like butter or shortening are (supposed to be) in the past, we know that a great option is olive oil. Olive oil is an unsaturated fat and can help lower the risk for certain types of cancer, type 2 diabetes, heart disease, and more according to the American Heart Association. It is said that just ½ tablespoon per day might be enough to make a difference in your health.

To make any of the different types of olive oil, olives are harvested, washed, and crushed into a paste. The olives are slowly churned typically for 20 to 40 minutes. The churning allows the smaller droplets of oil released by the milling process to be more easily separated. Dropped into a centrifuge, the solid parts are separated from the oil leaving the liquid portion.

As we know, there are many different types of olive oil. What are they and how are they differentiated? First off, the amount of free acidity is the measure on how olive oils are labeled. The International Olive Council sets the standards for the quality and labeling. These standards help ensure consistency and transparency in the market. The oil is graded on factors such as flavor, aroma and acidity.

Each type of olive oil will vary in flavor, color, and nutritional content. These types include extra virgin olive oil, virgin olive oil, refined olive oil, pure olive oil, and light olive oil. Each type has specific characteristics that make it suitable for different uses.

The timing of the harvest is crucial as it affects the oil's flavor and quality. Early harvest olives tend to produce oil with a more robust flavor while late harvest olives yield a milder oil with a buttery taste. Fresh olive oil has a fruity aroma and a slightly bitter, peppery taste. Check the harvest date on the label to ensure it's recent, preferably within the last year or two at the latest.

Extra virgin olive oil, now commonly known as EVOO, is the highest quality olive oil, made from pure, cold-pressed olives. Its taste is superior while also having low acidity. This type of olive oil is rigorously tested for purity and quality. It retains more polyphenols and antioxidants than the other olive oils on this list. Polyphenols and antioxidants are "lifespan essentials" keeping our cells healthy to prevent against chronic diseases. This oil is unrefined which retains more of the natural flavors and nutrients found in olives and is ideal for dressings, dips, and drizzling.

Virgin olive oil is also made from cold-pressed olives but has a slightly higher acidity level. Only expert tasters would pick up on some of the minor flavor alterations. This oil is less intense than extra virgin. Virgin olive oil is suitable for moderate heat and can also be used in salad dressings.

Refined olive oil is treated with heat and chemicals to make it taste more neutral, which also lowers the level of health-boosting antioxidants and polyphenols. It tends to taste less like olives than the virgin oils.

Olive oil, sometimes labeled as pure or classic, is a blend of refined olive oil and virgin olive oil to eliminate any flavor flaws. Due to its milder flavor, it’s suitable for all types of cooking. This type of oil undergoes some processing, which removes impurities but also diminishes some of the benefits found in virgin oils.

Light olive oil undergoes more processing, resulting in a lighter color and flavor. It has a free acidity level of less than 1 percent and is a mix of 5-10 percent virgin olive oil with refined olive oil. Despite the name, it has the same caloric content as other olive oils at about 120 calories per serving. It's often used in baking and frying due to its high smoke point and neutral taste.

Color can be deceiving. High-quality olive oils can fall anywhere between a pale yellow to a dark green color depending on the olive type, harvest time, growing region, and climate.

The acidity level is a key indicator of olive oil quality. Lower acidity levels indicate higher quality and better taste. Acidity in olive oil is measured by the percentage of free fatty acids which increase as the oil oxidizes and degrades.

Storage – A big olive oil mistake is buying in bulk because olive oil has a shelf life. It is best used within 2 years of bottling so purchase a bottle that you expect to finish up within that time frame. As I mentioned above, fresh olive oil has a fruity aroma and a slightly bitter, peppery taste. Check the harvest date on the label to ensure it's recent. When possible, buy olive oil in a dark glass bottle, metal tin with a screw cap, or a bag-in-a-box to limit the light factor which is pretty much the only way you will find olive oil in the stores. I personally haven’t noticed any bag-in-a-box types, but the ones I have seen are all in the correct containers. Also, make sure to keep olive oil at a distance from the stove. A dark cabinet or pantry is ideal, not next to the stove. Also, don’t store olive oil in the refrigerator, as condensation can build up and cause off flavors.

Cost can be a factor. Are expensive olive oils always better? While price can be an indicator of quality, it's more important to check for certifications and taste the oil yourself. Some affordable oils can be just as good as more expensive ones. My suggestion for picking the best olive oil(s) is to do a little research on which ones you may like to try, read some reviews and check the cost. I personally have jumped around a little on brands. Remember not to buy more than you can use in a year or two.

Author’s Pick: If you want to explore flavored olive oils, I can recommend a place in Madison, Wisconsin, that I stumbled into. It’s called vomFass which means “from the cask.” They are a European Market and Tasting Room. They feature extra virgin olive oils and balsamic vinegars as well as wine and craft spirits. When you go into the store, you will see walls of olive oils and balsamic vinegars to taste-test. They have about 33 varieties of each to try out. My favorite is the garlic herb olive oil, but you can choose things like porcini, jalapeno, hazelnut, white truffle, chili, etc. The variety of vinegars have names like winter orange balsam star, raspberry balsamic and bordeaux red wine. There are so many flavor combos to choose from. Ask for assistance to get some insights into some of the combos. I was pleasantly surprised! Different sizes are available.

I hope that gave you some insight into the world of olive oils! I always have some knowledge of the things I write about, but learn so much more after doing the research and I enjoy sharing that with you. I would love to hear what you think! Please make a comment in the Member Discussion below this story. That's the only way I can see your comments. Thanks!

Jean out.