Extra Virgin Olive Oil

Olive oil is produced by the pressing or crushing of olive fruit. There are unrefined (virgin) grades and refined grades. The less refinement, the higher the quality of the oil.

Extra virgin olive oil (EVOO) is rich in monounsaturated fats and contains a variety of antioxidants. Remember that it still contains the same amount of kilojoules as any other fat. Most of the supposed health benefits are in the context of the Mediterranean diet (MD). The reported benefits of the MD are not due exclusively to olive oil, but in combination with other health promoting components.

Olive oil is a food type that can easily replace commonly used animal oils, butter, coconut oil or palm oil. This could reduce the consumption of saturated fat and increase monounsaturated fat. Monounsaturated fatty acids (MUFAs) can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke.

Cooking with Extra Virgin Olive Oil

The suitability of an oil for cooking is influenced by its smoke point. The smoke point refers to the temperature at which oil begins to emit toxic smoke. The smoke point of any edible oil depends a lot on the content of free fatty acids (FFA), which changes the acidity (pH) of the oil. Oils with fewer FFAs are "less" acid - higher pH - and have a higher smoke point.

All refined oils; such as canola, pure olive oil, sunflower, peanut, flaxseed, rice bran; have minimal acidity as the refining process removes all of the free fatty acids.

Extra virgin olive oil is a natural product and as such its acidity varies greatly from brand to brand, with freshness and quality. These seemingly small differences in acidity have a significant influence on the temperature at which the oil will begin to smoke.

So, pay more for a well made extra virgin olive oil with a lower acidity and it'll reward you with significantly more heating potential.

Things to remember:

• Extra virgin olive oil has a range of reported health effects. Some of the effects relate to the high content of MUFAs, but most of the benefits are in the context of the MD.
• Choose foods containing monounsaturated fats and/or polyunsaturated fats instead of foods that contain saturated fats and/or trans fats. Fats should not contribute more than 25-30 % of the energy you eat in a day.
• Prolonged storage can degrade some of the olive oil's nutrients and can therefore affect the taste.
• Extra virgin olive oil is a good choice, for taste and for health. Select high-quality, fresh oil, particularly if you plan to use it for cooking.
• As long as you're using fats and oils sparingly in your cooking and preparation, it is fine to use any of the following oils that are low in saturated fats and trans fats: corn, rice bran, olive, safflower, sunflower,soy, canola and peanut oil.