Types of oil
Extra virgin olive oil
The oil is of the highest quality, with a bright, rich taste and golden-green color. Only undamaged ripe olives, hand-picked, are used for pressing. The oil is produced by cold pressing, which means that all valuable acids remain unchanged. Extra Virgin acidity does not exceed 0.8%.
Olive Oil Virgin Olive Oil
Cold pressed oil from middle class fruits. The taste and aroma are not as bright as the previous type, but nevertheless, the oil is tasty and healthy. The product is obtained by mechanical extraction and purified without adding chemicals. The acidity of Virgin Olive Oil should not exceed 2%.
Olive oil Refined Оlive Oil
Virgin oil, which after pressing undergoes a refining (purification) process. It is then mixed with extra virgin olive oil. The manufacturer chooses the proportions himself, based on the characteristics and characteristics of a particular oil. In terms of taste, Refined Olive Oil is slightly inferior to Extra Virgin oil, but still contains a sufficient amount of vitamins and minerals. In Europe, this species is one of the most popular. This is due to the fact that the oil is more affordable than Extra Virgin and is universal in use. The acidity level does not exceed 1.5%.
Olive Pomace Oil
Olive seed pomace oil. Obtained as a result of treatment with chemicals. It has no odor, taste, or nutritional value. Only 10-20% extra virgin olive oil is added to the final product to stabilize the flavor and reduce the acidity of the product. The acidity level does not exceed 1%.
Olive oils of the Olio Vergine lampante and Olio di Oliva Raffinato categories are not suitable for consumption; they are intended for industrial use.
"Wood" oil
Olive oil is also called Provençal or "wood" oil. It is the basis of Mediterranean cuisine, is used in the production of soap, and is part of the most expensive cosmetics and some medicines. And in itself it is a medicine. This was known in ancient times. “Olive oil is healthy due to its high content of monounsaturated fatty acids, especially oleic acid,” says nutritionist Alexey Kovalkov . “This acid actively reduces the level of “bad” cholesterol and at the same time maintains the required level of “good” cholesterol. Therefore, Provencal oil is recommended for the prevention of atherosclerosis. It is also useful for those who suffer from liver and gallbladder diseases, because it perfectly stimulates the production of bile. Olive oil is indispensable in baby food because it promotes bone growth.”
Article on the topic
How to choose olive oil. 4 rules you need to know However, all of the listed properties are possessed exclusively by unrefined, cold-pressed oil. It can be tart, slightly bitter, and have a greenish color. It is obtained by pressing, without the use of chemical reagents, which easily “pull out” the oil from the crushed olive pulp. Refined oil has much worse healing qualities - after all, it is purified using various physical and chemical processes to eliminate the pungent taste and smell. Pomace oil (on the packaging it says “pomace olive oil”) is obtained from pressings using chemical solvents, and often under the influence of high temperature. There is no benefit to it. This is usually reflected in the price - such a product costs 3-4 times cheaper than the valuable “extra-virgin olive oil”.
Which one goes where
For preparing salads, marinades and cold appetizers, choose unrefined Extra Virgin oil: it will enrich the taste of your dishes. You can also use this oil with natural additives, such as pepper, garlic, basil or lemon - it's very tasty! With Extra Virgin flavored oil, even ordinary bread can be turned into Mediterranean bruschetta. Refined second-press oil is suitable for frying and preparing hot dishes. It is labeled as Pomace Olive Oil or Orujo. The undeniable advantage of Pomace oil is its low price, as well as its neutral taste and long shelf life.
Reading the label
Olive oil is not wine. The younger it is, the more useful it is. Therefore, when purchasing, first look at the production date and expiration date. The shelf life of the oil should not exceed 18 months! Its color will also help you choose the right olive oil. It depends on the ripening process of the olives: the darker the oil, the more mature the olives in it. A greenish color indicates cold pressed. The packaging of such oil should be glass and slightly darkened ─ olive oil is afraid of sunlight. Whenever possible, choose an olive oil that has as complete an ingredient list as possible. It should not contain the words “mix” or “mixed” ─ such oil refers to mixed products.
How to choose the right olive oil
Choose olive oil packaged in dark glass bottles. The dark color protects the oil from oxidation, which in turn quickly reduces the quality of the oil and makes it rancid. Light and heat are equally harmful to olive oil. Therefore, the first advice on how to choose olive oil is indecently banal - choose bottles made of dark glass. Beware of clear bottles of olive oil on the top shelves of stores under bright lights. Of course, you should store oil at home in a cool and dark place.
By carefully reading the label on a bottle of oil, we can learn where the olives were grown, how they were stored, and how they were pressed into oil. And also how and when this oil was bottled.
Turn the bottle towards the forest from the front, towards you from the back. Read where this oil came from. Where was it produced? The phrase “made in Italy” does not mean at all that this is an Italian product. Oil can be packaged in Italy or Spain from Turkey, Tunisia or any other region of the Mediterranean. Some manufacturers may even pull the wool over your eyes by telling you that the oil has traveled a long way before being packaged. But the reader already knows that the less time passes between harvesting the olives and processing them, the better. Therefore, we read everything, including the text in English.
Look at the harvest date. Remember that olive oil is the opposite of wine. It is not intended for long-term storage and loses its beneficial properties over time. Always imagine fruit juice. It is advisable to use olive oil within one year. This period can be extended to two years if the oil has been stored under ideal conditions. For example, at room temperature in a dark closet. If the label on a bottle of olive oil does not include the harvest date of the olives, it makes sense to put that bottle back on the shelf.
Lastly, choose your oil based on its quality, not its color. Olive oils, depending on the type of olive, can vary significantly from dark green to light golden in color.
Declassifying ciphers
On the packaging of Extra Virgin oil you can find the abbreviations DOP, IGP and BIO. Let's explain what this means.
DOP (Denomimazione di Oridine Protetta) means that the oil has a “protected region of origin”. In simple terms, the olives for this olive oil were grown and harvested in a specific region. The oil was pressed in the same region.
The IGP (Indicazione Geografica Protetta) says that the production process was strictly controlled. At the same time, part of the process was implemented outside the designated region.
BIO guarantees the buyer 100% naturalness. This means that no synthetic fertilizers, growth hormones or pesticides were used in the production of the oil. This certificate also guarantees that the oil does not contain dyes, flavor enhancers, food additives or genetically modified products.
Important nuances
One of the quality indicators of olive oil is its acidity. The acidity level of olive oil refers to the oleic acid content in 100 g of product. The lower the natural acidity of olive oil, the higher its quality. Extra Virgin oil must have an acidity level of no more than 0.8%. The acidity of virgin oil should not exceed 2%, and refined olive oil - 1.5%.
One more thing. Have you bought olive oil and it is slightly bitter? Don't worry. As strange as it may sound, olive oil does taste bitter, and that's normal. Moreover, if the product has a slight bitterness, you should be glad that you have real cold-pressed olive oil in your hands.
Olive oil classification
The European olive is the oldest cultivated plant, a symbol of the warm Mediterranean with its cuisine that prolongs youth and life itself. In ancient times, the oil from these fruits was called “liquid gold.” Categories of such food products differ in the method of production, quality and purposes of use.
- Virgin category (translated from Latin as “virgin”). This is the class of the best and highest quality olive oil obtained as a result of the first cold pressing of the fruit. “Virginity” is ensured by methods of collecting and processing olives using ancient technologies, without chemicals.
Only through mechanical extraction can natural Virgin olive oil be obtained.
- Extra virgin variety. A product whose acidity does not exceed 1%. For 1 liter of “extra virgin” olive oil you will have to pay more than 900 rubles. This is the cost of approximately 20 bottles of sunflower oil produced in Russia.
- There are other varieties: Fine virgin and semi-fine virgin. “Fine virgin” and “semi-fine virgin” olive oil differ from each other in the most important characteristic for the product - acidity. The value of the indicator is influenced by the variety of olives or the ratio of different varieties in the mixture, harvest time, and pressing temperature.
- Just Virgin. This is also a high quality unrefined olive oil, obtained without the use of chemicals. The difference is that the acidity of the product is higher - up to 2%. Olives may be of the best varieties, but overripe or underripe, harvested at the wrong time.
- Olive oil (Pure, Refined, Light) is a category of olive oil of lower quality compared to Virgin. Most often, a mixture of natural and purified products is labeled this way. Refined indicates that the oil is refined. Cleaning results in the almost complete disappearance of Virgin's characteristic aroma and taste.
- Pomace. Olive oil obtained from what remains after the first pressing of the fruit (pomace, pomace). The residues are heated and mixed with chemical solvents to completely extract the oil. The cost of such a product is 4 times lower compared to Extra virgin. Pomace grade oil can be used to grease baking pans. In Mediterranean countries this is not a particularly popular product. Manufacturers are cunning: they add a small amount of natural Virgin to lower-class refined oil to improve the taste.
In addition to the words Extra virgin, producers of vintage olive oil print the abbreviations PDO or PGI on a blue circle background. This is the distinctive symbol of “liquid gold” issued in the European Union. This marking is used for oil produced according to an ancient recipe from special varieties of olives grown in a particular region.
In Spain, second-quality olive oil is called Orujo, which means “pulp” and corresponds to Pomace. This oil is not recommended for salads or frying. Pomace and Orujo hit Russian shelves in large quantities.
Lampante - lamp oil of olive. This is not a food product used for processing or industrial purposes.
Storage
Olive oil is a perishable product. After opening, it should be stored for no more than a month, preferably three weeks. The ideal place for this is a kitchen cabinet with opaque doors. When storing olive oil, be sure to observe the following conditions. If the bottle in which you store the oil is made of light glass, pour the oil into a dark container or wrap the bottle in foil. If you bought oil in a tin, it is also better to pour it into a dark glass container. Store the oil at a temperature of no more than +25 degrees.
Beneficial properties of olive oil
Next, we look at 12 beneficial effects of olive oil on the body.
Antioxidant properties
Antioxidants are substances that help prevent cell damage caused by dangerous oxygen molecules known as free radicals.
Free radicals can cause heart disease, cancer, Alzheimer's disease and other serious illnesses.
Olive oil contains powerful antioxidants, which means it can protect us from these insidious diseases.
According to a scientific study published by the journal Nutrition Research Reviews, the bitter taste of olive oil is due to two chemical elements - hydroxytyrosol and oleuropein, which exhibit active antioxidant properties.
Vitamin E and vitamin K are also antioxidants.
Anti-inflammatory effect
If you are familiar with my article “The Anti-Inflammatory Diet”, you will remember that chronic inflammation is associated with many serious diseases. This includes asthma, allergies, heart disease, cancer, and many others.
Thanks to its anti-inflammatory properties, olive oil plays an important role in organizing the nutritional process during therapy.
Oleic acid contained in the oil is especially valued. This monounsaturated fat compound is excellent at reducing inflammatory markers.
In Japan, research was carried out on oleic acid in 2007. More than 3,000 people were involved in the experiment.
It has been found that consuming this acid (in combination with other fats) reduces the level of inflammation in humans.
Olive oil also contains oleacansal, an even more powerful antioxidant.
Numerous studies have shown that the effect of this substance is similar to that of ibuprofen (50 grams of oil corresponds to 10% of the adult dose of ibuprofen).
Of course, 10% is not much, but scientists are of the opinion that even such low doses of an anesthetic substance have a cumulative effect.
Antibacterial properties
Olive oil has pronounced antibacterial properties.
A scientific experiment was carried out, during which it turned out that acetic acid and olive oil are the best publicly available bacteria fighters.
The presence of olive oil in mayonnaise reduces the risk of salmonella and listeria infection.
Olive oil also has a depressant effect on Helicobacter pylori, pathogenic intestinal bacteria that cause ulcers and stomach cancer.
Chemical and biological studies have proven that the substances in olive oil have a strong bactericidal effect against 8 strains of H. pylori - 3 of which are generally resistant to antibiotics!
It is a scientific fact that just 30 grams of olive oil per day can kill H. pylori in 40% of people in 14 days.
Healthy food product
High consumption of olive oil is inextricably linked with the concept of proper nutrition.
There is a well-known scientific experiment in which 1,600 people from 18 to 60 years old took part. It turned out that people with the highest levels of olive oil consumption (13.5% of total calories) had extremely healthy foods in their diet.
This means that they moderately consumed cereals, baked goods, whole milk, sausages, sweets, packaged fruit juices and sparkling water. And they preferred to include fish, eggs, vegetables and healthy fats in their menu.
It is not surprising that people who have made daily consumption of olive oil a habit receive the necessary amount of fats, as well as vitamins and nutrients.
Of course, this does not mean that all you have to do is start drinking olive oil and all your health problems will be immediately solved. But there is a certain connection here.
Perhaps those who consume olive oil every day are simply eating Mediterranean foods (whole grains, fish, vegetables).
Good for the heart
Numerous studies have shown that the Mediterranean diet has extremely beneficial effects on heart function.
For example, one experiment involved 7,447 participants, aged from 55 to 80, who, although they did not have heart problems, were at risk.
The participants were divided into three groups, and each group had a different diet. These were the Mediterranean diet supplemented with olive oil, the Mediterranean diet with nuts, and the healing diet.
Scientists have proven that those groups that followed a Mediterranean diet (with butter and nuts) experienced a decrease in the incidence of discomfort in the heart area, since healthy fats stabilize the functioning of the cardiovascular system.
Olive oil is indicated for high blood pressure (hypertension).
A 2000 study found that regularly eating olive oil could reduce the need for antihypertensive medications by up to 48%.
Reducing the risk of stroke
Science knows of two large-scale studies that have proven that olive oil plays an important role in protecting a person from the risk of stroke.
One of them was a scientific analysis involving 841,211 people, which, based on 32 cohort studies, studied different types of monounsaturated fats and their effects on the human body.
Researchers about the relationship between high olive oil consumption and a reduced risk of sudden death. And also the likelihood of a stroke decreases by 17%.
The second experiment was based on observations of more than 38,000 people. There has also been a correlation between olive oil and improved heart health.
Cancer protection
The incidence of cancer in Mediterranean countries is an order of magnitude lower than in Scandinavian countries, the United Kingdom and the United States of America. And this makes you wonder: what if this diet works wonders?
We have already found out that olive oil is rich in antioxidants and also has an inhibitory effect on the appearance and proliferation of cancer cells.
And this is scientifically proven!
For example, oleacansal kills cancer cells in less than an hour! The results of this study were published in the journal Molecular and Cellular Oncology in 2020.
Under normal conditions, cancer cells die within 16-24 hours. And oleakansal speeds up this process - only 30-60 minutes.
Olive oil will also be very useful for breast cancer and its prevention.
There is a well-known scientific experiment in which 4,000 women, aged 60 to 80 years, were divided into 2 groups and assigned different diets. The first group had to eat a Mediterranean diet with plenty of olive oil for 6 years. And the second one followed a special therapeutic diet for the same period of time.
After 5 years of dieting, it was found that the Mediterranean diet reduced the risk of cancer cells by 68%, compared with a therapeutic diet.
Brain stimulation
Olive oil can help you protect your brain from Alzheimer's disease, the most common form of dementia that causes numerous problems with memory, thinking and behavior.
People with Alzheimer's disease have a buildup of a protein (amyloid beta) in certain parts of the brain.
Olive oil perfectly removes protein deposits, thereby preventing the development of the disease.
Also, the Mediterranean diet is recommended for people with increased mental stress.
Treatment of rheumatoid arthritis
Considering that rheumatoid arthritis (RA) is an inflammatory disease and we already know that olive oil is a powerful anti-inflammatory agent, it is reasonable to conclude that olive oil can relieve the pain and swelling associated with RA.
Science supports this opinion, although little research has been done in this area.
In Spain in 2014, a scientific experiment was conducted and it was found that the Mediterranean diet (with olive oil) has a positive effect on this problem: pain, markers of inflammation are reduced, and the toxic effect is reduced.
In another 24-week study, arthritis patients took fish oil along with olive oil. The result of the experiment is a decrease in pain intensity, elimination of the symptom of morning stiffness, and the appearance of strength in the arm muscles.
The right choice for cooking
There are many good oils, but not all are suitable for cooking.
Some oils cannot withstand high temperatures and begin to smoke. And smoke, as you know, contains toxic substances, free radicals, which are very harmful to our body.
Scientists have studied the properties of olive oil at high temperatures.
Olive oil was kept on fire for 24 hours, in other words, fried. It has been found to be extremely resistant to elevated temperatures.
Another study involved using sunflower and olive oils for 40 frying sessions.
During the first 20 treatments, olive oil showed good results, unlike sunflower oil. Then all the differences were erased, and over the next 20 fryings, both types of oil were unsuitable for food.
Bottom line: Olive oil is safe for frying, but you need to change it after each cooking.
Weight maintenance
I have said many times that it is not fat that makes you fat, but sugar!
In one 2-year study of more than 1,100 older adults, the Mediterranean diet was shown to reduce the risk of obesity by 88%.
Another experiment was conducted in Spain, with 7,368 university graduates participating. They ate quite a large amount of olive oil every day for 2 years. The results showed that the participants' weight remained normal, which means that excess fat does not cause pathological weight gain.
Prevention of type 2 diabetes
Type 2 diabetes is a progressive disease in the United States, and by 2050, statistics estimate that one in three Americans will suffer from it.
Olive oil, like some other fats, can have a stabilizing effect on blood sugar and insulin levels.
This is clearly illustrated by a scientific experiment in which 418 patients with type 2 diabetes took part. They were divided into 2 groups. People from group 1 followed a Mediterranean diet, and patients from group 2 adhered to a therapeutic diet. Result: 40% of patients from group 1 experienced an improvement in their condition.
More recently, in 2020, a study was conducted in which 25 participants were given a typical Mediterranean meal for lunch: fruits, vegetables, whole grains, fish. Half of the participants cooked with olive oil, and the other half with corn oil.
After eating, they underwent a blood test. It turned out that the group of people who had corn oil experienced an increase in glucose levels. That is, with the help of olive oil you can completely control your sugar level.
A little geography
Still undecided on your choice? Trust the geography. For example, Tuscan oil has a greenish color and a light fruity smell. Used to season pasta and rice cooked without tomato sauce. Oil from the Umbria region has a more delicate taste. Used for preparing sauces and meat dishes. The oil, native to Puglia, Calabria and the island of Sicily, is green or golden yellow. It is very thick, like a butter sauce. Used for vegetable dishes, as well as meat cooked on a spit. Ligurian oil is the most delicate. It has a yellow or light green color. Used for making pesto sauce, as well as for dressing vegetable salads and preparing poultry meat products. The Gardesano area boasts an oil that is slightly fruity and has a stronger flavor than the Ligurian one. Produced near Lake Garda and used for fish dishes.
Tradition is what makes simply high-quality oil great. The best option is to buy oil in Italy, from local farmers. There you can taste several varieties and choose not only healthy, but also really tasty olive oil. If this is not possible, give preference to oils from well-known companies that you can trust (for example, CASA RINALDI, Raineri or Mate).
Source
The best olive oil from Italian producers
Now let's talk about cold-pressed olive oil originally from Italy, since it is extremely difficult to choose it from all the variety.
Manufacturers in this country are constantly competing in quality with competitors from neighboring countries. They are trying to release their unique product that will conquer the hearts and stomachs of millions.
Fortunately, Italy is the leader in the supply of olive oil. You can find very good options on the shelves in Russia. A distinctive feature is its unique aroma.
No. 1. Bionaturae Organic Extra Virgin Olive Oil
Price – 1400 rubles. If you don't know which olive oil is best, consider the Italian brand Bionaturae. Organic products are certified by the US Department of Agriculture. The oil is made using ancient technology, which is kept strictly secret. The recipe is passed down through generations, so there is no arguing about the quality of Organic Extra Virgin Olive Oil.
True experts have long appreciated the organic composition and the benefits of its use. The oil retains the natural taste of olive fruits. It is obtained by processing raw materials of different varieties grown on small Italian family farms. Today the product is considered the best among organic foods.
No. 2. Alce Nero Extra Vergine Di Oliva DOP
Price – 1400 rubles. Italian oil obtained through a cold cycle. The company became famous thanks to the production and supply of natural products (“Organic Bio”), environmentally friendly oil. The company does not accept the use of GMOs, pesticides, or chemicals.
Olive harvesting, oil production and bottling all take place in the same region. Thanks to this, no time is wasted on transportation between several geographical areas, and the product quickly reaches the market.
This is due to the high quality; you can purchase “Extra Vergine Di Oliva” almost immediately after production. The oil will captivate avid gourmets and true connoisseurs with its slightly bitter taste and excellent herbal aroma. Sold in containers of 0.75 l.
No. 3. Monini Extra Virgin Pesto
Price – 530 rubles. Perhaps the best olive oil from today's rating if you need to choose a product to create Pesto sauce. It has subtle notes of cedar and basil. The history of the company dates back to 1920. The brand is widely known not only within its own state, but also in countries on other continents.
The manufacturer differs from the rest in that it separately produces a line of oils with different aromas. Components in the form of dried vegetables, herbs, mushrooms, nuts, etc. are added to the base. The product is sold in small 0.25 liter bottles.
