Deciphering Olive Oils

By: Nikki Nies

Olive oil is a staple product in many cook’s kitchen and is an integral part of the Mediterranean diet. Can you imagine cooking without it? Like many products, one can’t peruse the grocery stores without being bombarded with different types and kinds of products.

Sometimes, I wonder. Are the fancy words on labels there to trip the customers up? So the prices can be hiked up for words that mean nothing too spectacular? Have no fear, I’m here to break down the common uses of olive oil and the differences among different types.

Olive derives from olive trees, with the particular variety of the olive used in processing producing the specific flavor in different types of oils.

Characteristics	Olive Oil	Virgin Olive Oil	Extra virgin olive oil (EVVO)	Refined Olive Oil	Ordinary Olive Oil	Olive Pomace Oil	Refined Olive Pomace Oil
t	Blend of virgin and refined olive oil	Comes from first pressing, without refining	Obtained from original fruit and not synthetically treated, or refined “cold pressed.”			Obtained by treating olive pomace with solvents and is blended with virgin olive oil	By refining crude olive pomace oil
Expressed as oleic acid	Yes	Yes			Yes	Yes	Yes
Free acidity	Yes	Yes	No more than 0.8%		Yes	Yes	Yes
Grams per 100 grams	No more than 1/100 g	No more than 2/100 g			No more than 3.3/100 g	No more than 1/100 g	0.3 g per 100 g
Use	Can be used in high temperatures. Can not be used for dressings.		Salads, soups, stews, dips	Often used when frying		Only for high heat cooking
Taste	Commons lacks strong flavor	Less mild than EVVO	Considered to have superior taste			More neutral flavor than virgin olive oil
Specific characteristics	Will be labeled as “pure” or 100% pure. Contains very little vitamin E.					Lowest grade of olive oil, same fat consumption as regular olive oil

So, now that you know the chemical make up difference of the various olive oils, let’s look at the actual label that is promoting the bottles of olive oil.

Deciphering Labels
Virgin	Means olives have been pressed to extract the oil No heat or chemicals have been used Remains unrefined
Made from refined olive oils	Taste and composition have been chemically controlled Do not have less calories than EVVO, even though it may be implied
Cold pressed or cold extraction	Oil wasn’t heated over specific temperature, such as 80°F (27°C) during processing Retains more nutrients Less degradation
First cold pressed	Fruit of olive was crushed one No international standard of “cold pressed” There’s never “second” press of olive oil, so it’s either first cold pressed or another method has been used
PDO and PGI	“exceptional properties and quality from place of origin”
Oil was bottled and packed In a specific country	that does not mean the oil was produced there it may be a mixture of oils from more than one country the origin of the oil may be listed elsewhere on the bottle

Overall, EVVO is considered the gold standard of olive oil. Rachael Ray has made it popular on her show and its use has been praised by many health professionals.

Benefits of using olive oil:

Improves immune system
Aids in digestion and absorption of nutrients—i.e. fat soluable vitamins
Naturally sodium and carbohydrate free
High smoke point, at 410°F, which means it can be used for frying
Foods are less greasy when olive oil is used, as it coats, doesn’t penetrate food
Helps protect against viruses and diseases, such as cancer, heart disease, and/or diabetes
Has been shown to lower blood pressure
Helps reduce levels of obesity
Can be used as a finish or condiment
Contains antioxidants, called polyphenols that help protect against cell damage and inflammation
Versatile—can be used on vegetables, rice, potatoes, beans, poultry, fish, meats
Has high monounsaturated fat content
Has relatively low saturated fat content