- Fine
Olive Oil Vs Extra Virgin Olive Oil - What's the Difference?
- by Laura Ng
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Why do we use
olive oil ?
Olive oil is
high in monounsaturated fatty acids (mainly oleic acid), which,
unlike saturated fats, do not adversely affect blood cholestrol
levels and may even help to lower them slightly. For those suffering
from constipation, take more olive oil often as it helps to lubricate
the intestines and eliminate waste from our bodies, thereby curing
your constipation.
Olive oil also
provide natural antioxidants (called polyphenols) which help
to reduce the risk of heart disease and cancer.
Why are there
so many kinds of olive oil ?
The flavor
of olive oil varies, depending on the source, the variety of
olive, the soil conditions, weather, etc. Some of the primarily
source comes from Spain, Italy, France, Greece, Turkey Portugal,
Tunisia, Morocco, and California. Some olive oils is from a single
variety of oils, others, like most Italian oils, are blends of
oils from different types of olives and different countries. |
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What is the
difference among "Virgin", "Extra virgin",
"Fine" and "refined" olive oil?
Oil extracted
from the first pressing of ripe olives is classified as virgin.
Extra virgin simply means an oil from the first pressing that
is particularly low in acid - less than 1%. Virgin olive oil
may have as much as 4% acid. Fino or fine olive oil is a blend
of extra virgin and virgin olive oils, with an acid content not
above 3%.
After the first
pressing, more oil is extracted in subsequent operations using
a combination of pressure, heat, and chemical solvents. These
refined oils may be blended with virgin oil to replace some of
the flavor lost in the processing, and are sold as pure olive
oil or just olive oil.
In some countries,
you may also stumble upon light olive oil, which is not lower
in calories, but which has been so finely filtered as to remove
most of its color and fragrance (and flavor). It has a higher
smoke point than the other types of olive oil, though, so it
is well suited to high-temperature frying
For the best
qualities, we should go for the "Virgin" or "Extra
virgin" olive oil because they have a fruity and rich flavour,
wouldn't turn rancid so fast and are more easily digestible than
refined oil.
For nutritional
values, they are the same. However, lower acidity oils, such
as extra virgin, tend to have more antioxidants.
Where is olive
oil used?
Compared with
other vegetable oils, only olive oil has enough flavour to replace
butter and margarine for a healthier choice. Because of its pure
state, extra virgin oil is often used as a dressing in salads
or as a dip for breads.
Refined or
light olive oil is suitable for deep frying. It may seem pricey
to use it to fry food but the fact that such oil is four to five
times more heat resistant than vegetable oil would mean you can
reuse it to fry foods many more times before the oil begins to
break down.
Will olive
oil loses its nutritional value when heated ?
Olive oil,
when heated at high temperature, will cause its alcohols and
esters to evaporate. The esters are what make up the olive oil
delicate taste and fragrance. So heat will only change the flavor
of olive oil but not its nutritional contents. We recommend you
use a cheaper olive oil like refined/light oil for frying and
then add a more flavorful olive oil after cooking.
Will cooking
in olive oil reduces the nutritional value of the food when heated
?
Heating food
will break down its nutritional value. High heat such as frying
is worse than moderate heat such as steaming, which is worse
than eating vegetables raw. It is not the cooking oil per se,
but the high heat of frying.
Most nutritionists
recommend lightly steaming vegetables or eating them raw. A touch
of a flavorsome olive oil added at the table will add taste and
healthful anti-oxidants. This is what "Mediterranean diet"
is about, which has been shown to help prevent coronary disease
and have other health benefits.
How to store
Olive oil ?
Keep away from
heat, ie the stove, to prevent ageing of the oil. Better to keep
a large container in a dark, cool cupboard and pour a small amount
into a dispenser for everyday use. The container can be made
of plastic, stainless or tinted glass.
Alternatively,
you can store oil in the refrigerator or freezer, which will
greatly extend its shelf life. Do not worry about the crystallized
waxes in the oil when chilled. All you have to do is to warm
the oil back to room temperature to re-liquefy it.
Find out how
to keep your health in tip-top condition at http://www.ionehealth.com
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