Oil from Olives!

Olive oil is an important food in the Mediterranean region. However, it is been used in many parts of the world nowadays. You may find different types of olive oil on market shelves with variant prices. These are classified depending on their processing type and acidity levels.

It can become a part of our Indian cooking by considering the health benefits to all family members. The type of olive oils and their usage has been listed below.

What is the benefit of using Olive oil?

Olive oil is believed to be decreasing LDL and maintains HDL thereby protecting against heart diseases. The compounds called phenolics (acts as antioxidants and free-radical scavengers) may help to reduce inflammation in the body. Olive oil is a good source of omega 3 fatty acid, MUFA & SFA, but still to be consumed in moderation.

Extra-virgin olive oil: This is high-quality olive oil that has superior taste, natural taste, aroma and health benefits with a little high price. The acidity level is less than 1% and rich in antioxidants. This is achieved by cold pressing fresh olives. The application of heat may decrease nutritional value, aroma and flavour. Extra-virgin olive oil is used in salads.

Virgin olive oil: This is slightly inferior to extra-virgin olive oil with an acidity level of 1.5% – 2%. It has a natural flavour. Virgin olive oil is well suited for sauteing, baking and even salads. This one has a milder taste when compared with extra-virgin olive oil.

Refined olive oil: This is obtained by refining virgin olive oil and this process eliminates acidity level in the oil. This is an inferior type of oil and is cheaper which does not have characteristic flavour, aroma and taste. Refined olive oil is well suited for all-purpose cooking like pasta, vegetables, fish, rice, etc., but not for salads.

Olive oil: This is a blend of refined and virgin olive oil. The acidity level is around 2% and low in nutritional value. Since it lacks taste and flavour, it is suitable for heavy-duty cooking not for salads.

Pomace: This is considered the lowest quality oil that we get after extracting the remains after the fruit is pressed. It does not carry any taste, nutritional value and aroma. Olive pomace oil is mixed with virgin oil to give a better taste to improve the quality. Hence, Olive pomace is good for high-heat cooking like frying, sauteing, roasting, etc.

Why Acidity is important?

The fatty acids are released during the production of olive oil, which increases its acidity. The acidity in oil indicates the number of fatty acids present in it. Hence make a wise choice when purchasing olive oil.

• Pour olive oil on the meat before going for a barbecue, this keeps natural juices intact.
• When using olive oil for salads, pour it over the salad and add on vinegar/lime, salt, etc later. This keeps the vegetables fresh.
• Sufficient oil needs to be used when deep-frying any food, make sure oil covers the food completely that is being fried.
• Care should be taken when consuming olive oil as this contains 9 kcal/g even though it has its health benefits.
• Always read the label to know ‘the type of oil’ before purchasing from the market.
• Exposure to light may loose its aroma and flavour. Hence oil should be kept closed when not in use.