There is such a huge variety of condiments nowadays that many people struggle to figure out how to choose the best olive oil to supplement their healthy lifestyle.
Since people discovered it thousands of years ago, olive oil has been a staple in healthy diets, especially in the Mediterranean region. For centuries, it has been an essential part of people’s daily lives as fuel, medicine, cosmetic products, food, and a vital part of religious rituals. It has become part of our language, with many sayings, such as “extending an olive branch,” meaning a sign of good faith.
Today, olive oil has transcended its Mediterranean roots and is becoming a staple in most kitchens worldwide. It offers various health benefits, such as powerful antioxidants, monounsaturated fats, and anti-inflammatory properties. However, because of this rich history and high demand, there are many types and labels in the market. So choosing the best type can be overwhelming.
Read on to learn everything you need about olive oil, such as type, best quality, storage, and usage.
Types of olive oils
There are several types of olive oils, extra light being the most refined and extra virgin being the least refined. Extra virgin, or EVOO, is raw olives that have been mechanically pressed. This process retains all the health benefits of the olives, plus better flavor, aroma, and consistency. So EVOO is the best out there, and it’s usually cold-pressed to ensure its properties aren’t spoiled by heat.
Other varieties between EVOO and extra light include virgin olive oil, olive pomace oil, and “pure” olive oil.
How to choose the best olive oil
Buy extra virgin olive oil
The first obvious step is always buying a bottle labeled “extra virgin olive oil” because it’s the highest quality. This doesn’t necessarily guarantee a bang for your buck, but at least it eliminates other types. Bottles labeled as lite or light, pure, or just plain “olive oil” have been refined like vegetable oil. They are all right, but they don’t offer the same bold flavors, health benefits, and aroma you’ll get from EVOO.
Look for opaque bottles
Olive oil is susceptible to heat and temperature, so it’s usually packed in dark bottles. Exposure to light and heat leads to oxidation, which causes it to lose its benefits. So avoid transparent bottles and check if the oil has been stored optimally. Plus, if a company stores EVOO in clear plastic bottles, it is in the wrong business.
Read the label carefully
Labels tell you the quality of the content, and that’s what matters. So check the “use by” date to determine its freshness and location to learn about its unique features. Unlike wine, the fresher your EVOO, the better; avoid more than 1-year-old bottles.
Remember, top producers usually display the harvest date proudly on their bottles. Look out for this because the “use by” date may be deceptively dated from the bottling date instead of the harvest date.
Check certification seals
Some regions, such as Spain, Italy, and Greece, are renowned for their olive oil quality and have seals certifying the quality of their products. Check for seals such as the International Olive Council (IOC), Protected Designation of Origin (PDO), and Protected Geographical Indication (PGI) to ensure you are getting it from reputable producers. To check for the best American types, look for the California Olive Oil Council (COOC) seal to confirm its purity and quality.
Buy single-variety olive oil
Some producers sell a mixture of different varieties of olive oil. This is called courage, and it doesn’t necessarily affect the quality of the EVOO. However, some manufacturers use this practice to refresh old batches, mixing a new batch from one variety with an old batch from another to retain its “freshness.” That’s why buying single-variety EVOO is a safer bet.
Color isn’t everything
Green has become the fashionable color for this oil, and it’s easy to think you’re being shortchanged if it’s another color. However, the color difference is because of the natural pigmentation of the fruits. The place of origin determines its flavor and color, just like wine.
Taste
Of course, extra virgin olive oils come in various flavors; some are spicy, fruity, bitter, or nutty. Still, EVOO should have olives’ distinct flavor and aroma when you taste it. The tangy taste of robust olive oils usually shows that the oil was made from olives harvested at the beginning of the season. On the other hand, the fruity aroma and buttery taste of delicate olive oil indicate it was obtained in the later stages of ripeness.
Choose the aroma and taste that best suits your palate. But remember, if your olive oil tastes like oil, it is not EVOO, but refined.
How to store olive oil
Store your bottle in a cool, dark place to prevent EVOO from becoming rancid. Air is also an enemy of EVOO, so avoid using a pour spout and close your container tightly after use. Generally, it’s recommended only to use a cruet to store olive oil if you plan to use all of it or if you’re sure the container is airtight.
Remember, an unopened bottle lasts about a year after harvesting, so finishing it within a month or two after opening is advisable. Avoid the urge to store it for rare special occasions because it may have lost its health properties by then. Plus, your body will thank you if you use EVOO regularly.
Signs that it has gone bad include:
- A rancid smell
- Cucumber-like smell (if it’s past its expiry date)
- Banana odor (exposed to light)
While this does not harm your health, it may render your food inedible. Fortunately, you can use old olive oil for other non-culinary functions like cosmetic products or cleaning your boots.
How to use olive oil
Olive oil is a dynamic product that can be used for cold dishes like salads or a finishing drizzle over cooked vegetables, pasta, or soup. You can also infuse it with herbs, chili, or garlic, but make small batches because homemade infused oils spoil faster.
There is also the question of cooking with EVOO, and yes, you can use it for all cooking methods, including baking. Some people may say its relatively lower smoking point is an issue, but experts say it’s not a problem. Just ensure it doesn’t reach this smoking point by starting your cooking as soon as you see the bubbles appear.
However, it’s advisable to avoid using EVOO for deep-frying because it will lose its healthy properties, aroma, and flavor. Plus, you’ll be wasting an expensive product for a single use, so opt for other oils here.
Takeaway
Aptly named liquid gold by the great Greek poet Homer 2,800 years ago, olive oil offers significant health benefits. However, to enjoy these benefits, you must understand the best type and how to buy, store, and use it. This way, you can avoid counterfeit or low-quality products and make the most of this heart-healthy and antioxidant-rich oil.
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