Olive oil often shines as the star of healthy eating, celebrated as a superfood across countless diets and endorsed by health experts worldwide. From the heart-healthy Mediterranean diet to the high-fat, low carb regimen of keto enthusiasts, olive oil finds its place on plates everywhere, touted for its potential to reduce inflammation, improve heart health, and even aid in weight loss.
But let's peel back the layers: Is olive oil truly the miracle it’s cracked up to be, or does its magic vary depending on the type of olive oil?
To truly grasp the differences, we need to take a closer look at the diverse world of olive oils and understand what sets each type apart. You might have noticed the different names and labels adorning olive oil bottles, suggesting a vast array of options. However, in reality, the olive oil market can be divided into five main categories, each with its own distinct characteristics and uses. These five types serve as the foundation, while other variations represent subcategories, enriching our exploration of this culinary treasure.
The European Union has established a classification system to define and regulate the different types of olive oil available in the market. In this video, we will explore the distinctions between extra virgin olive oil, virgin olive oil, olive oil (pure olive oil), refined olive oil, and pomace olive oil using the classification system set forth by the EU Commission.
Extra virgin olive oil
Extra virgin olive oil, the epitome of excellence in the olive oil world, stands out as the premier choice among all varieties. It’s Crafted through the meticulous mechanical cold-pressing method, without the use of chemicals or excessive heat. This type of olive oil maintains its purity and integrity, ensuring that the natural essence of the olives remains untouched. With its remarkably low free fatty acids not exceeding 0.8%, extra virgin olive oil boasts a pristine flavor profile and aroma, capturing the essence of the olive fruit in its purest form.
Renowned for its robust and fruity flavor, extra virgin olive oil is not only a culinary delight but also a powerhouse of health benefits. Rich in antioxidants, vitamins, and healthy fats, it offers countless health advantages, including reducing inflammation, improving heart health, and boosting overall well-being. Its versatility knows no bounds, whether drizzled over salads, used for dipping bread, or as a key ingredient in sauces and marinades. It can also be used for low-heat cooking and baking, not exceeding 190 degrees Celsius.
The color of extra virgin olive oil may range from a golden yellow to a vibrant green, depending on the timing of the olive harvest. Oils extracted from olives harvested in the early stages of the season tend to possess a greener hue and contain a higher concentration of antioxidants.
When it comes to distinguishing Early harvest extra virgin olive oil from other types, its vibrant green hue and intense aroma are unmistakable. Its distinctive taste is so unique that once you've experienced the true flavor profile of this oil, it becomes difficult to confuse it with anything of lesser quality.
Despite common misconceptions, the quality of olive oil isn't solely determined by its country of origin; factors like the timing of harvest, duration and methods of extraction, storing condition and packing, plays a crucial role in its quality.
The market often places an exaggerated emphasis on names like "Italy," misleading consumers into thinking that origin alone ensures superior quality. While your olive oil may indeed originate from Italy, it is crucial to verify whether it is truly extra virgin. Otherwise, your supplier might not have intentionally deceive you, but instead supplied a different grade of oil.
Virgin olive oil
Virgin olive oil is also obtained through mechanical means, similar to extra virgin olive oil. However, it has a slightly higher acidity level, ranging between 0.8% and 2%. When discerning virgin olive oil from other types, its aroma and flavor profile serve as distinguishing factors. Virgin olive oil tends to have a softer, more delicate aroma and flavor compared to extra virgin olive oil.
Its natural aroma and flavors lend themselves well to various cooking applications, making it suitable for low-heat cooking methods such as sautéing, roasting, and baking.
In terms of health benefits, virgin olive oil offers many of the same advantages as its extra virgin counterpart, but to a slightly lesser degree.
Refined olive oil
Refined olive oil is often mistakenly perceived as a substitute for extra virgin olive oil or virgin olive oil due to its lack of odor. However, it is important to clarify that refined olive oil falls into the category of lower-quality olive oils. Many individuals intend to purchase low-priced products labeled as extra virgin olive oil but unknowingly end up buying a blended product that includes low-quality oil with an unpleasant fragrance. As a result, refined olive oil, which lacks any aroma, finds its way into households under these circumstances.
Refined olive oil is typically produced from rancid and oxidized olive oil, which undergoes chemical and thermal treatments to eliminate undesirable flavors and neutralize the free fatty acid content to 1%. These processes are employed to refine the oil and improve its overall quality by removing any off-putting characteristics. While this refining process improves the oil's stability and increases its smoke point, it also strips away much of the oil's natural antioxidants and nutrients, resulting in a product with diminished health benefits. This type of oil cannot be sold to consumers. it is blended with 10 to 15 percent of either extra virgin olive oil or virgin olive oil to produce what is known as the Refined olive oil category.
Olive oil (Pure olive oil)
Despite its misleading name, doesn't quite live up to the purity one might expect.
It is an oil consisting of a blend of refined olive oil and miner present of virgin olive oils. Pure olive oil often falls really short of health standards, requiring a blend with higher quality oils to meet regulatory requirements. This blending process isn't about enhancing flavor or aroma; it's about diluting a subpar product to make it palatable and safe for consumption.
While pure olive oil may lack the flavor and nutritional richness of virgin olive oil, it still offers some health benefits compared to other cooking oils. For example, it's a healthier option than palm oil, which is banned in certain regions due to its detrimental environmental and health impacts.
Pure olive oil's higher smoke point makes it suitable for frying and deep-frying. However, its industrial olive taste may deter some consumers from using it for these purposes.
Olive Pomace Oil
Upon the completion of mechanical oil extraction in the olive oil production process, a residual quantity of around five to eight percent of oil remains within the olive pulp, commonly referred to as "pomace." To extract the remaining oil from the pomace, manufacturers employ a combination of chemical solvents and highly elevated temperatures. It is important to note that pomace oil is not intended for consumption in its raw form; instead, it undergoes a refining process and is subsequently blended with 10 to 15 percent either extra virgin or virgin olive oil. The resulting oil is marketed as olive pomace oil, catering primarily to cooking purposes. However, it is unfortunate that in certain markets, this cheap byproduct is inaccurately labeled as extra virgin olive oil, often accompanied by a brief explanation on the back label indicating its blend with pomace but placed inconspicuously to avoid consumer attention.
Now before you head to the grocery store for your next bottle of olive oil, remember that not all olive oils are created equal. While the health benefits we have discussed are supported by scientific research, it is important to note that taste is subjective. Therefore, we encourage you to explore and discover the olive oil that best suits your palate.
Stay tuned for our upcoming videos where we dive deeper into the world of olive oil, exploring more about how to distinguish Extra virgin olive oil in grocery shop, Premium Extra virgin olive oil and its features, everything from flavor profiles, ratio of health benefit in different type of olive oil and tips on consumptions.
Thanks for reading, and see you next time!
