Monday, August 20, 2007
How to Pick the Best Olive Oil
The best type of olive oil is that which is "extra virgin." Extra virgin olive oil is made from the first pressing of the olives, contains the lowest level of acidity (the marketplace standard for labeling is less than 1%), the best taste, and the highest level of antioxidant phytonutrients.
The next best would be virgin olive oil. While it is also made from the first pressing of the olives, it has less antioxidants, more acidity (up to 2% is allowed here) and a taste that is not as rich as extra virgin olive oil.
"Pure" olive oil is actually refined oil that is created through chemical processing. One method of refining olive oil involves the use of a strong sodium hydroxide solution to "wash" the oil; other methods involve steam distillation of the oil. All refinement methods expose the oil to heats of at least 140-160F.
"Light" olive oils are only light in terms of their taste and color; they are not lower in calories or fat. To a certain extent, the richer and deeper shades of color in an olive oil correspond to the concentration of polyphenol phytonutrients in the oil. These polyphenols may be the most heart-supportive nutrients that olives have to offer. Once they are processsed out, the oil may become classified as "light," but light and other refined olive oils are nutritionally inferior to extra virgin and virgin olive oils because of this more extensive processing.
The other consideration would be whether or not to buy organic olive oil. There's no question about organic olive oil being your best choice. It's clearly your best choice. Although the nutrient density of the organic oil may not be vastly greater than the nutrient density of non-organic oil, the presence of toxic residues is likely to be enormously different. You're going to get a lot less potential toxins in the certified organic oil - especially pesticides and fungicides.
The next best would be virgin olive oil. While it is also made from the first pressing of the olives, it has less antioxidants, more acidity (up to 2% is allowed here) and a taste that is not as rich as extra virgin olive oil.
"Pure" olive oil is actually refined oil that is created through chemical processing. One method of refining olive oil involves the use of a strong sodium hydroxide solution to "wash" the oil; other methods involve steam distillation of the oil. All refinement methods expose the oil to heats of at least 140-160F.
"Light" olive oils are only light in terms of their taste and color; they are not lower in calories or fat. To a certain extent, the richer and deeper shades of color in an olive oil correspond to the concentration of polyphenol phytonutrients in the oil. These polyphenols may be the most heart-supportive nutrients that olives have to offer. Once they are processsed out, the oil may become classified as "light," but light and other refined olive oils are nutritionally inferior to extra virgin and virgin olive oils because of this more extensive processing.
The other consideration would be whether or not to buy organic olive oil. There's no question about organic olive oil being your best choice. It's clearly your best choice. Although the nutrient density of the organic oil may not be vastly greater than the nutrient density of non-organic oil, the presence of toxic residues is likely to be enormously different. You're going to get a lot less potential toxins in the certified organic oil - especially pesticides and fungicides.
Labels: health food, olive oil, organic
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