There are a lot of olive oils on the market these days. And then there’s talk of olive oils that are being sold that are already rancid? What’s going on?! How do you know you’re getting a good quality olive oil?
In this post, I’ll talk about the different options out there, how to choose the best olive oil, cooking and baking with it, as well as how to store olive oil for the best quality.
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Why is olive oil the best option for my diet?
Olive oil has been shown in research to be very beneficial for our health. In fact, 3 Tbsp per day can have an anti-inflammatory effect. This is all thanks to a compound found in olive oil called oleocanthal.
The Mediterranean diet is one that is known for using olive oil in most of its dishes. So it’s no surprise when we see that several studies have shown reduced heart disease risk in countries that surround the Mediterranean Sea.
If you’re looking to reduce your risk of a heart attack or stroke, keep reading and let’s dive into further where I’ll show you the best olive oil for Mediterranean diet.
The different types of olive oil
There are 4 main types of olive oil: extra virgin, virgin, pure, and light.
Extra Virgin Olive Oil (EVOO)
Considered the gold standard for olive oils, EVOO is cold-pressed, has the most flavor, and the lowest acidity at 0.8%.
Virgin Olive Oil (VOO)
Very similar to EVOO but with a higher acidity of 1.5%. VOO is also cold-pressed but it may not be as rich in flavor. This type is not often found at grocery stores unlike EVOO.
Pure or Regular Olive Oil
This type is a mix of refined olive oil and 15-25% virgin olive oil. A refined oil means it’s not cold pressed but rather treated with heat and chemicals to improve the flavor. Because of the refining process, pure/regular olive oil has slightly less health benefits than EVOO or VOO.
Light or Extra Light Olive Oil
Similar to pure or regular olive oil, this type is a mix of refined olive oil and 5-10% virgin olive oil. Because it has to least amount of virgin olive oil in it, this means it has the least health benefit than the others.
What makes a good quality olive oil?
As I mentioned earlier, EVOO and VOO are cold-pressed. This helps retain more of the nutrients from the olives to benefit you. The more refined the olive oil is, the less benefits you’ll receive. When possible choose cold-pressed olive oil.
The other thing that we haven’t discussed yet is WHEN the olives are harvested and then cold-pressed before getting to you. A good olive oil will have a harvest date on the bottle – not all do. Aim for somewhere no later than 1 year from the harvest date.
Can I use olive oil in my cooking and baking?
You can use olive oil in most cases when it comes to cooking and baking. A couple of things you’ll want to keep in mind though. The smoke point and flavor.
Olive oil has a smoke point of 350-470 degrees F depending on the variety. Smoke point refers to the point at which the fat from oil will smoke and start to burn. You will not want to use olive oil that requires higher temperatures such as deep frying and searing.
EVOO tends to have a stronger flavor than regular olive oil. So if you plan to use it as a substitute in a baked product, you might want to consider using regular olive oil instead of EVOO.
Shelf life of olive oil and how to store it
An unopened bottle of good quality olive oil is good up to 2 years. Once opened, it’s best to use it within 3 months.
When storing your olive oil, keep it away from light and high heat sources. You can also use a decanter (such as this one) made of dark glass to help keep it out of the light.
Use extra virgin olive oil in this Za’atar dipping oil recipe for a great appetizer!
Where to find the best olive oil for Mediterranean diet?
If after reading this and you’re still not sure which one to choose, let me help you out. According to Consumer Lab, here are 3 of their top picks of EVOO based on flavor, quality, and cost. Click on the links below to see where you can purchase them.
California Olive Ranch 100% California Extra Virgin Olive Oil
Lucini Italia Organic Extra Virgin Olive Oil
Life Extension California Estate Extra Virgin Olive Oil
Want to explore more of the Mediterranean diet? Check out the services I offer where I can help you do just that.