Before Crisco came on the scene, olive oil was the hottest commodity in an ancient Greek and Roman cook’s cupboard. Today, it may be much harder to know the difference between the many oils that line the baking aisle, from extra virgin olive oil to canola oil and basic olive oils. With bottles ranging from $7 to $40 and covering the color spectrum from pale yellow to deep green, it can be challenging to know which to buy. When it comes to choosing extra virgin olive oil vs. olive oil, learn the differences so you can select the best bottle for your cooking and baking needs.
What Is Olive Oil?
Olive oil is the liquid that comes from whole olives, fruit from the olive tree, when they are pressed. There are different grades of oil based on the process used to extract it. The oil has healthy monounsaturated fats that can lower LDL cholesterol and improve heart health. It is used for flavoring foods, cooking, and in cosmetics and soaps.
It was widely regarded for its health benefits by ancient Greeks like the poet Homer and the so-called Father of Medicine, Hippocrates, who praised it for its medicinal properties. When we consider the versatility of this substance, along with its health benefits, it is no wonder that it is the stuff of legend.
Extra Virgin Olive Oil Vs. Olive Oil
Extra virgin olive oil (EVOO) and olive oil taste different and do not react the same way to the heat of cooking. What accounts for the difference is how the oil is extracted and processed.
Extra Virgin Olive Oil
Any olive oil that is certified as “extra virgin” has not been exposed to a chemical or heat treatment, meaning the oil has been cold-pressed from the fruit. This leaves a higher-quality oil that is more flavorful and darker in color. There is a wide range in taste from one extra virgin olive oil to another, from herbal and fruity to bitter and peppery, depending on the olives harvested. Because this oil highlights the flavor of the olives, the farmers and oil makers take extra care in picking the best olives for the extra virgin oil. Also, since this oil has not been “refined,” it has a lower smoke point (it burns at a lower temperature of 350ºF to 410ºF), requiring extra caution when cooking so you don’t burn the oil and give your food an unpleasant taste.
Olive Oil
Any oil with this title (sometimes called pure olive oil or light olive oil) is most likely lighter in color (pale yellow) and costs less than its extra virgin counterpart. This oil is typically a blend of cold-pressed olive oil and olive oil that has been refined to remove any natural impurities in the oil. In order to do this, the oil has been treated either chemically or with heat. The resulting oil is lighter in color, almost neutral in flavor, and able to withstand a higher temperature than extra virgin olive oil, up to 470ºF. Just keep in mind that the term “light” has nothing to do with caloric intake.
Leaving a spout on your bottle of olive oil is not a good idea if the opening cannot be sealed. Exposing the oil to air leads to oxidation, which leads to rancid oil.
Olive Oil Health Benefits
The most profound benefits of olive oil are relegated to EVOO. An April 2020 study published in the Journal of the American College of Cardiology determined that consuming just 1/2 tablespoon of EVOO daily helped to lower the risk of contracting heart disease by 14 percent. Researchers arrived at this result after monitoring health and diet data from 93,000 adults for 24 years. Olive oil also helps lower the risk of a heart attack and coronary heart disease (CHD).
Other benefits to EVOO consumption include:
Reduction in blood pressureThe lowering of “bad” cholesterol and the raising of “good” cholesterolBetter regulation of blood glucose levels
Which Olive Oil Should You Choose?
Typically, regular olive oil is a safer bet when cooking because of the higher smoke point and neutral flavor, and extra virgin olive oil is ideal for a flavorful dressing, a dip for bread, or a last-minute pour over a cooked piece of meat. However, this is entirely a matter of preference. If you enjoy the taste of extra virgin olive oil, use it for both cooking and finishing.
Beware Of Fraudulent Oils
Italian olive oil has typically been the gold standard, but the olive oil most people actually buy may not always be considered authentic. In some cases, it is not pure olive oil. There are blends out there that include other oils, with a little EVOO thrown in for aroma, color, and flavor. The worst-case scenario is that the addition of chemicals may be involved in order mimic the real thing.
There are some basic factors in packaging that will help you determine authenticity. They include:
A harvest date should be listed on the bottle.
The precise region(s) of the olives used should be shown on the bottle.
There are different varieties of olives, and those should be also be disclosed.
Good quality olive oil deteriorates when exposed to light, so the bottle or tin of authentic olive oil should be opaque.
Frequently Asked Questions
Is avocado oil better for you than olive oil?
Both are healthy oils. Avocado oil has slightly more healthy fats, while olive oil has higher amounts of beneficial antioxidants and vitamins, such as vitamin E.
Does olive oil go bad?
Yes, olive oil can go bad over time. Light, heat, and air can cause olive oil to degrade over time, so proper storage in a cool, dark place is key.
How should you not use olive oil?
Save expensive extra virgin olive oil for dishes where it is used unheated so its pure flavor comes through. Cook with a less expensive bottle. Don’t use olive oil in place of a neutral oil since it can affect the flavor of the recipe.