Thanks to its rich antioxidant composition, olive oil has an anti-inflammatory effect and protects cells against oxidation. Research has also shown its potential in reducing cholesterol levels, as well as the risks associated with type 2 diabetes, heart disease and cancer. What's more, the healthy fats contained in olive oil provide a sustainable source of energy, promote brain health, contribute to emotional stability and proper hormonal development, while providing a prolonged feeling of satiety.
However, it is essential to note that not all olive oils are created equal.
In a 2015 press release announcing an evaluation of olive oil products conducted by the National Consumer League, Brown University researcher Mary Flynn explained how the health benefits of olive oil can deteriorate over time. "Extra virgin olive oils contain compounds known as polyphenols, which are responsible for many of the health benefits associated with olive oil. Generally speaking, the fresher the olive oil, the higher its polyphenol content. Exposing the oil to heat, light or oxygen, or aging it, results in a decrease in polyphenol content. Several studies have shown that extra-virgin olive oils rich in polyphenols are associated with more significant health benefits."
Buying guide
- Choose cold-pressed or cold-extracted olive oil, as adding heat to the extraction process can alter the antioxidants and reduce the health benefits.
- Choose extra-virgin olive oil, often abbreviated to EVOO
- Choose dark glass containers to protect the oil from oxygen and light.
- Avoid bottles on the top shelves, as they may be older or have been exposed to light and heat.
- Look for the harvest date and buy within 15 months of this date to guarantee no oxidation.
- Bear in mind that the USDA Organic label does not necessarily guarantee superior quality, but indicates that the olives have been grown according to standard organic practices, without pesticide residues.
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Cooking Guide
- Opt for low-temperature cooking, as high-temperature cooking can cause olive oil to smoke, altering its structure. Polyphenols and vitamin E are destroyed at high temperatures, releasing potentially damaging free radicals. If you need an oil for high-temperature cooking, grapeseed oil is a sensible alternative.
- Use olive oil in room-temperature preparations, such as salads, pasta, vegetables and other dishes.
- Store olive oil in a cupboard, away from light and heat from stoves and ovens.