Olive Oil For Dummies Cheat Sheet

The most important criteria for the following olive oil classifications relate to chemistry and flavor.

• Extra-virgin olive oil (EVOO). The oils are obtained from the fruit of the olive tree solely by mechanical or other physical means under conditions that don’t lead to changes in the oil. Extra-virgin olive oil hasn’t undergone any treatment other than washing, decantation, centrifugation, and filtration. It must have an acidity level of no more than 0.8 percent and pass sensory acceptability tests. High-quality olive oils, and especially those preferred in the Mediterranean region, contain much lower levels of acidity — 0.2 percent or less— which is what people there strive for when choosing oils for themselves and their families to consume.
• Virgin olive oil. Similar to extra-virgin olive oil, virgin olive oil is produced by mechanical means without the use of heat or chemicals. However, it has a slightly higher acidity level — up to 2 percent — and may not meet the same sensory standards as extra-virgin olive oil.
• Olive oil. Sometimes described as “classic” or “pure” olive oil, this product is available in many shops at a cheaper price than extra-virgin olive oil. These products are a combination of the relatively inexpensive and more available low-quality refined olive oil with a small percentage of extra-virgin olive oil.

Olive oil is a healthy fat that also contains antioxidant and anti-inflammatory properties that improve our health.

• Healthy fats. Fats are definitely important in the diet, and the right types of fat containing foods, like olive oil, are essential for good health. By replacing processed foods that are full of unhealthy fats with natural foods that have a high monounsaturated content, you can reduce your cholesterol and improve your health.

  Olive oil generally contains between 55 and 83 percent monounsaturated fat, with the rest being made up of smaller amounts of polyunsaturated and saturated fats. The monounsaturated fat in olive oil is called oleic acid, which is widely regarded as healthy for the heart. The word oleic is derived from the Latin term oleum, which means “oil.”

  Oleic acid in olive oil has been shown to have the following effects:

  • Lowering “bad” LDL cholesterol and possible raising “good” HDL cholesterol.
  • Reducing the risk of obesity by inducing a feeling of fullness, aiding in weight management, increasing insulin sensitivity, and slowing the absorption of glucose during and after a meal.
  • Inhibiting the growth of certain types of cancer by suppressing the expression of genes associated with the metastasis of cancerous cells.
  • Preserving brain function and reducing the decline of cognition in early dementia.
  • Lowering levels of inflammation through stabilization of cell membranes, production of anti-inflammatory molecules, and suppression of pathways of chronic inflammation. Diets, high in oleic acid, are associated with lower levels of markers for inflammation.
  • Improving the functioning of blood vessels. Oleic acid has been shown to increase the production of nitric oxide, a signaling molecule that helps dilate blood vessels, thus improving blood flow and reducing blood pressure.
• Antioxidant and anti-inflammatory polyphenols. Extra-virgin olive oil contains bioactive compounds including polyphenols, which makes it even more healthful than just a “good fat” alone. Polyphenols play an important part in reducing the oxidation and inflammation of LDL cholesterol, which contributes to the risk of heart disease and strokes.

Researchers have always recognized that the Mediterranean diet is built on a foundation of combining olive oil with vegetables in every meal — whether raw or cooked. When scientists measure the effects of the Mediterranean diet and its impressive powers to prevent and reverse illnesses, they base studies on a Mediterranean Diet Adherence Score.

This scoring system is a way of measuring how closely a person is following the diet and comparing the health of participants who achieve a high score with participants with a lower score (eat fewer of the foods typical of the Mediterranean diet). Results show that no single food contributes to the diet as much as olive oil, and the regular consumption of olive oil has an equivalent value of eating vegetable servings through the day.

In order to fulfill the criteria for extra-virgin olive oil, there must be guarantees of purity. While this isn’t yet widely practiced, the IOC advises that extra-virgin olive oil is further defined on the label with the words “superior olive oil obtained from olives and solely by mechanical means.” This phrase clarifies that the oil is exclusively from olives and is in the superior category classed as “extra virgin.”

Because extra-virgin olive oil is best consumed fresh, look for brands that have the harvest date on the labels or have an expiration date which is at least a year away from the time of purchase. Following the harvest, producers store the oil away from heat, light, and oxygen in order to reduce the speed of the oxidation reactions, which will lead to defective and finally rancid oil.

Contrary to common misconceptions about its suitability for cooking, there is a wealth of evidence suggesting that extra-virgin olive oil is not only safe to use at usual cooking temperatures, but also offers numerous culinary properties. Since it is the only oil used for cooking in the traditional Mediterranean diet, it would be inconceivable if it were anything other than beneficial to use it for every aspect of food preparation, including cooking, baking, and drizzling.