Although olive oil is a staple in many American kitchens, some people do not know what to buy and how to use it.
Its popularity began in the 1980s when scientific research indicated a connection between extra virgin olive oil and heart health. Continued scientific research has shown additional health benefits including decreased risk for certain cancers, reduced inflammation in the body and improved brain health. The popularity of the Mediterranean diet has increased the sales of olive oil over 70% in the past five years. The choices available in grocery stores have grown significantly, too, which adds to the confusion. The Dietary Guidelines for Americans recommends up to 35% of total calories from fat, with the majority coming from unsaturated fats, like those in olive oil.
Lets look behind the bottle to see how olive oil is made. Olives used to be crushed with stone mills but those have been replaced with machines that are cleaner and faster. The crushed olives are then pressed to extract the oil. Cold press on the label means that the oil was extracted by machine without the addition of heat. Extra virgin olive oil is the oil from the first press without any heat or chemicals. Other grades of olive oil, like virgin or pure, are extracted with machines and often treated with heat or chemicals, for less cost.
The flavor, color and aroma of olive oil varies depending on the types of olives as well as the soil and climate where they were grown. The color does not reflect the quality of the oil. Lets look at the different types of olive oils.
Extra virgin is from the first press of the olives and is the most flavorful and healthiest because it retains more of the nutrients and antioxidants from the olives.
Classic or pure olive oil is a blend of industrially processed olive oil with some virgin or extra-virgin olive oil added for flavor. Its milder flavor makes it a healthy alternative to vegetable oil.
Light flavor or light tasting olive oil has very little virgin olive oil and is highly refined, which results in less flavor, lighter color and few health benefits.
When selecting olive oil, there are a few things to check. First, it should come in a dark colored bottle or can, which protects it from breaking down when exposed to light and extends the shelf life. Look for a best buy date on the bottle, which is about two years from bottling. Olive oil is sensitive to heat, oxygen, light and age ,so it is best to store in a cool, dark place in an airtight container. Once you open a bottle of olive oil, try to use it within two to three months. For this reason, it may be best to buy in smaller bottles even if it costs a little more.
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Selecting and using olive oil as part of a healthy diet - Herald-Mail Media
