I love extra-virgin olive oil, often referred to as EVOO. From cooking to drizzling and even baking, this liquid gold is a staple in my pantry, and let me tell you, it’s not just about taste – it’s a bona fide health champion, too! In this post, let’s discover the exceptional virtues of EVOO – a blend of culinary delight and a health elixir. GFL delves into its science-backed benefits and gives expert tips for selecting the finest EVOO and optimal consumption guidelines. Explore the top EVOO-producing countries and learn how this liquid gold can elevate your health and palate. Finally, I’ll share a list of my personal favorite EVOO brands that have stood the test of quality and taste.

Health Elixir: Unlocking the Bounty Within

You’ve heard about the Mediterranean diet, a scientifically proven way of eating that keeps your health in check by fending off major diseases. EVOO is a key player in the Mediterranean diet because of its active chief components. Let’s spotlight the three major compounds in olive oil: oleic acid, polyphenols, and squalene. EVOO is rich in oleic acid, a chain of monounsaturated fatty acids (MUFA), and squalene, a poly-unsaturated fatty acid (PUFA). Together, these compounds protect your heart by reducing low-density lipoproteins (LDL), thereby decreasing the risk of arterial plaque buildup. Also, they team up to ward off against cancers, particularly breast and colon cancer.

Meanwhile, polyphenols, like oleuropein, work their magic by relaxing blood vessels, reducing blood pressure, and decreasing the risk of inflammation. But the surprises continue – did you ever envision olive oil as a combatant against bacteria? Thanks to the same polyphenols, olive oil has been proven to combat several strains of bacteria implicated in intestinal infections. The story doesn’t end here; these resilient olive polyphenols contribute to balancing blood sugar levels and fighting stubborn belly fat. And in a stunning twist, a new study establishes a connection between olive polyphenols and a lowered risk of dementia, offering a ray of hope against neurodegenerative conditions like Alzheimer’s and Parkinson’s.

Optimal Consumption of EVOO: A Delicate Balance

This culinary treasure is calorie-rich, but its health benefits are remarkable. A tablespoon harbors 119 calories and 14 grams of fat, so moderation is best. There is no one-size-fits-all answer to the ideal amount for an individual to consume. It depends on various variables: your physique, activity level, overall diet, etc. Research yields a clear guideline – the swap of conventional fats like butter, margarine, or dairy fat with olive oil can yield tangible benefits. Here are some guiding posts emerging from recent research:

Heart Health

A research study showcases that substituting a mere gram, slightly over half a tablespoon, of conventional fats like butter, margarine, or dairy fat with olive oil can yield a 5% mitigation in cardiovascular risk and a 7% decline in coronary heart disease incidence.

Weight Management

Another energy-restricted weight-loss study in women with excess body fat found that the sample group who consumed 3 tablespoons of EVOO vs. the counterparts who consumed soybean oil had an 80% higher reduction in body fat and improved blood pressure. 

Neurological Health

In the realm of cognitive well-being, a study on elderly individuals differentiates between a Mediterranean Diet (MedDiet) and a MedDiet Plus. The latter involves the daily consumption of 1.3-2 tablespoons of EVOO. The results showed that those in the MedDiet Plus had elevated short-term memory and improved cognitive functions. 

Noteworthy strides in dementia prevention come to light. Individuals who consumed more than half a tablespoon of olive oil daily had a 28% lower risk of dying from dementia compared to their peers who rarely indulged in this liquid gold.

Gut Health

The polyphenols in EVOO were found to have anti-inflammatory and prebiotic effects in a human study involving daily intake of 1 gram of olive oil. This research found that olive oil staved off or delayed the progression of inflammatory bowel diseases. 

Metabolic Health (Type 2 Diabetes)

A study of U.S. women nurses at risk of Type 2 Diabetes presents an intriguing link. Substituting 8 grams of olive oil (slightly exceeding half a tablespoon) instead of butter, margarine, and mayonnaise correlates with a moderately lower risk of Type 2 diabetes. 

Personalization Matters

As with any calorie-dense food, moderation is key. Consider your nutritional needs and goals. Using EVOO as your primary source of fat in cooking and meal preparation basks in scientifically proven health benefits. When in doubt, please consult a registered dietician who may provide tailored recommendations based on your individual circumstances.

Decoding the Olive Oil Aisle

Navigating the olive oil section at the store might feel overwhelming, but fear not – GFL has your back. Let’s break it down based on the International Olive Oil Council’s (IOOC) standards.

Extra Virgin Olive Oil (EVOO)

EVOO is the gold standard. For an olive oil to be deemed EVOO, it must pass rigorous chemical and sensory analysis, which means the oil has zero defects in taste, has low acidity, and fruity. EVOO is extracted without any heat or chemicals.

Virgin Olive Oil

This one’s like EVOO’s cousin – extracted similarly but with slight taste imperfections and a slightly higher acidity. The benefits are still top-notch. However, it is rare to find in the grocery store.

Olive Oil

The label indicates that the oil is refined (a process that includes bleaching, water refining, heating, treating with soda or lye, or chilling) to remove impurities. The outcome is a mild-tasting oil. It is then blended with virgin/extra-virgin oil. Certain benefits might be lost due to the refining process.

Olive Pomace Oil

This type of oil is highly processed. It is extracted using solvents from the remains of the first press, then refined and blended. It earns the lowest grade, and there’s a tiny caveat: some byproducts may be carcinogenic.

Other Olive Oil Certifications

EVOO holds the gold standard in culinary flavor and health benefits, but many companies use the term EVOO even when their oil does not meet standards. Beware of imposters in the market and be sure to scrutinize certifications. Beyond the IOOC, keep an eye out for certifications from the California Olive Oil Council (COOC) and the North American Olive Oil Association (NAOOC) as markers of quality assurance.

Filtered or Unfiltered EVOO: A Flavorful Choice

Filtered or unfiltered EVOO, the choice is yours. If you like a more transparent oil, then go for filtered oil. This type is guaranteed to be more stable in flavor and has a longer shelf life, too. Unfiltered oil retains sediments, giving a cloudier look and a unique texture. Although unfiltered oil boasts a tad more antioxidants, the difference is minor. However, unfiltered needs to be enjoyed sooner, within 12 months from the bottling; filtered oil has a shelf life of 18-24 months. 

To Go Organic or Not?

Organic EVOO is pricier, but is it worth it? The certified organic label tells you it’s been farmed sustainably. Conventional EVOO, on the other hand, might not be as eco-friendly. Still, it doesn’t necessarily mean it’s drenched in chemicals. Both types of EVOO are gold-standard quality-wise – it’s just a matter of going green or not.

EVOO Regions

The character of olive oil depends on olive types, the growing conditions (climate, soil characteristics), method and expertise of production. Explore the rich diversity of olive oils from around the world and keep in mind that Spain, Italy, Portugal, Greece, Argentina, Morocco, and California are prominent leaders in EVOO production. Check out the top 12 countries that produce the best EVOO. 

GFL’s Tips

EVOO is a culinary treasure and a health elixir. It is an irreplaceable asset in my kitchen, and I can’t go without it. It’s my go-to for so many culinary endeavors– from dipping, drizzling, and marinating to cooking and baking. For those curious about EVOO’s smoke point, a measure of its tolerance to heat before smoking and releasing undesirable compounds, worry not. According to the IOOC, EVOO is suitable for sautéing, stir-frying, and shallow frying within the temperature range of 400°F to 365°F. However, for higher temperatures or prolonged frying, consider reaching for bottles labeled as Olive Oil. This category is a blend of EVOO and refined olive oil, equipped with a higher smoke point suitable for deep frying and dishes requiring extended exposure to high heat.

And let’s not forget the importance of checking the bottling date. While olive oil taste and benefits can degrade within two years of bottling, the unfiltered variant exhibits a shorter shelf life. For the most vibrant blend of culinary delight and health benefits, aim to use the oil within six months of opening the bottle.

Lastly, olive oil is sensitive to light and heat. Opt for dark bottles and avoid picking a bottle from the top shelf that is more exposed to the store light to safeguard against oxidation and maintain nutrient levels.

GFL EVOO Picks

Here are my go-to EVOO brands, meticulously curated based on their high quality and budget-friendly attributes:

• California Olive Ranch Extra Virgin Olive Oil. A versatile choice for sautéing and drizzling, its buttery notes complement various dishes. Whether brushing meats before grilling, incorporating into marinades, or adding a unique twist to popcorn, this EVOO shines. Notably, California olives offer a milder bitterness.

• 365 Morocco EVOO: 365 Morocco EVOO: The bottle states that it is perfect over grilled steak, but I like it best for baking. This fruity and nutty oil adds depth and uniqueness to biscuit and cake recipes. 

• Graza Sizzle EVOO: Harvested from mature olives in Spain, this mellow-flavored oil boasts a high smoke point, making it an ideal partner for frying and roasting vegetables, poultry or fish in the oven. Its squeeze bottle design brings convenience, though a slight drip issue might be noted.

• Kirkland Organic Extra-Virgin Olive Oil. A blend of olives from Italy, Portugal, and Spain, it presents an excellent balance of flavors. This 2-liter bottle certified organic olive oil is affordable, and it is well-suited for everyday cooking and dressings. It offers a mild flavor that does not overpower the star ingredients of your dish.

• Filippo Berio 100% Italian EVOO: An intense blend of grassy, nutty, and peppery notes, makes this versatile oil perfect for sautéing, salad dressing, and drizzling to elevate the flavor profile of any dish.

• Bragg Organic Unrefined Unfiltered EVOO: Made from Greek olives, this unfiltered gem is fruity, nutty and peppery. Use it to create pesto, drizzle it on salads, dip for breads, roast vegetables, and potatoes, or incorporate into sauces. Because it is unfiltered, you will see sediment at the bottom of the bottle.

• Frantoio Muraglia EVOO: This luxurious oil from Italy is a robust, fruity, and spicy delight – perfect for dipping bread or adding a kick to soups. While pricier than the others mentioned, a little goes a long way.

Takeaway

In the realm of olive oil selection, the spotlight falls on EVOO, the cream of the crop, enriched with abundant monounsaturated fats, antioxidants, and potent anti-inflammatory properties. EVOO is a culinary delight and health elixir. Swap conventional fats like butter, margarine, or mayonnaise with EVOO so you can yield scientifically proven tangible health benefits. Remember to read labels and check for certifications and bottling dates. Explore the vast array of olive oils from around the world and discover your personal favorites.