Malaysia
9 August 2024
There are numerous olive oil products on the market, and the wide array of choices can be overwhelming. To choose high-quality olive oil, start by examining the information labelled on the bottle. Olive oils are not all of the same quality. In fact, they are classified into different categories, each with its unique characteristics and uses. This article will help you select the olive oil that best meets your needs.
1. What is Olive Oil?
Olive oil is a type of vegetable oil extracted from olives, primarily produced in the Mediterranean region. It is rich in monounsaturated fatty acids, natural polyphenolic compounds (antioxidant), vitamin E and other beneficial nutrients.
2. Categories of Olive Oil
a. Extra Virgin Olive Oil
· The highest purity, with an oleic acid content of less than 0.8%
· Minimally processed, retaining the highest nutritional value and distinctive flavour
· Suitable for salad dressing or low-temperature cooking. Avoid high-heat cooking to prevent the loss of nutrients
b. Virgin Olive Oil
· Extracted from olives after the first pressing
· Contains an oleid acid content of less than 2.0%, with slightly lower quality as compared to extra virgin olive oil
· Suitable for salad dressing or low-temperature cooking
c. Pure Olive Oil
· A blend of refined olive oil and virgin olive oil
· Has a long shelf life, but some nutrients are lost during the refining process
· Suitable for various cooking methods
d. Olive Pomace Oil
· Extracted from the olive pomace
· Has the lowest nutritional value and is the most affordable option
· Suitable for various cooking methods
The acidity of olive oil refers to the amount of free fatty acids (mainly oleic acid) present, not the acidity in terms of taste. A lower acidity indicates less oxidation, meaning the oil is fresher and has higher nutritional value.
3. How to Select and Store Olive Oil?
a. Selection:
· Choose olive oil in dark glass bottles to block light effectively and slow the oxidation process
· Consider buying smaller bottles of olive oil to ensure freshness by using them up quickly
b. Storage:
· Store olive oil in a cool and dry place, away from direct sunlight
· Use opened olive oil as soon as possible to prevent oxidation and spoilage
· Avoid consuming expired olive oil, even if unopened, as its nutritional content diminishes over time
Research indicates that substituting saturated fats with unsaturated fats can reduce the risk of heart disease, provided the total calorie intake remains constant. Olive oil is rich in monounsaturated fats and is an excellent choice for a healthy diet. However, other vegetable oils such as canola, rapeseed and sunflower oils also contain unsaturated fats. It is advisable to alternate between different oils to obtain a variety of nutrients.
In conclusion, no matter the type of olive oil, choosing the one that best suit your needs is crucial. By paying attention to the proper methods of storing it, you can fully benefit from its health advantages.
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