There Are 6 Types Of Olive Oil, And Only This One Is Good For Your Health

Share this blog:

Olive oil is quite popular in the Western world thanks to its use in the Mediterranean diet. Because of this, it’s linked to a range of health benefits. In this blog, I think it’s time we figure out what’s true and what’s not in the world of olive oil. On top of that, we learn what’s the best olive oil to buy for your health and things to watch out for.

If you’re looking to maximize the health benefits, choosing the right type of olive oil is crucial. To learn more about the differences and what to look for, keep reading.

Nutritional Benefits of Olive Oil

In general, olive oil is packed with healthful nutrients. One tablespoon of olive oil has about 120 calories. It also has 10 grams of heart-healthy monounsaturated fats.

It is also rich in antioxidants, which help to fight free radicals in your body. These antioxidants include vitamin E and polyphenols, which have anti-inflammatory properties.

You get a good amount of omega-3 and omega-6 fatty acids when you consume olive oil. These fatty acids are essential for brain health and lowering inflammation. Also, olive oil is linked to lower risks of chronic diseases. These include heart disease and type 2 diabetes.

The presence of oleocanthal in olive oil provides anti-inflammatory effects similar to ibuprofen. Studies show that eating olive oil often can lower blood pressure. It can also improve cholesterol. It does this by raising good HDL cholesterol and lowering bad LDL cholesterol.

Some research suggests that olive oil can aid in weight management. It is calorie-dense. But, it may help you feel full longer. This reduces overall calorie intake.

However, not all olive oils are created equally. This also means the health benefits you get from each type of olive oil differ. The thing that matters most is how the olive oil is created. Let’s have a look at that.

Cold-Pressed vs. Refined Olive Oil

Cold-pressing and refining are the main methods for producing olive oil. Cold-pressed and refined olive oils differ a lot. They differ in how they are made and in their health benefits.

Cold-pressed olive oil is made by mechanically pressing olives without using heat. This method preserves more nutrients and antioxidants. It’s often labeled as “Extra Virgin.” Cold-pressed oils are known for their fruitier taste and greenish color.

Refined olive oil goes through heating and chemicals. They remove flavors and impurities. This results in a neutral flavor and lighter color. Although it has a higher smoke point, it loses a significant amount of its natural nutrients during processing.

When choosing between the two, consider that cold-pressed olive oil retains more vitamins, such as Vitamin E, and healthy fats. It’s linked to reducing inflammation and protecting heart health. Refined oils might be better for high-heat cooking because they are stable. But, they lack some of the health benefits of cold-pressed options.

In taste tests, many consumers prefer the rich flavor of cold-pressed oils. Refined oils are more versatile for cooking. But, they often lack the taste of high-quality olive oil.

Types of Olive Oil

Now we know what to look for during production. It’s time to look at the kinds of olive oils these methods produce. There are several types of olive oil, and each has unique characteristics and uses. Understanding the differences can help you choose the best one for your needs.

Extra Virgin

Extra virgin olive Oil (EVOO) is the highest quality. It’s made from pure, cold-pressed olives. EVOO has less than 1% acidity. It’s rich in flavors and antioxidants.

Virgin

Virgin olive oil is a step down in quality from EVOO. It’s also made from cold-pressed olives but with slightly higher acidity. Virgin olive oil has a milder taste compared to EVOO.

Refined

Refined olive oil undergoes processing and filtering. It has a neutral flavor and lacks the antioxidants found in EVOO and virgin olive oil. It’s often used for cooking because of its higher smoke point.

Pure

Pure olive oil is a blend of refined and virgin olive oils. It’s less expensive but doesn’t have the rich flavors of higher-grade oils.

Pomace

Pomace is made from the residue left after the first pressing. It is then refined. Olive pomace oil is generally considered to be of lower quality compared to extra virgin olive oil (EVOO) and virgin olive oil.

Lampante

Lampante oil is not suitable for consumption until it’s refined. It’s typically used in industrial settings or further processed into other oils.

Other Factors Affecting Olive Oil Quality

Many elements influence the quality of olive oil. The type of olive used is a significant factor. Different varieties produce different flavors and qualities.

• The harvesting process matters too. Olives picked at early ripeness yield oil with a strong taste and high polyphenol content. Olives harvested later produce milder oil.
• Storage conditions are crucial. Olive oil should be kept in dark, cool places. Light and heat can spoil the oil.
• Attention to farming practices is vital. Organic farming often results in higher-quality oil due to the absence of synthetic chemicals.

The Health Benefits Of The Best Type Of Olive Oil

Extra virgin olive oil (EVOO) is clearly the winner. It’s known for its health benefits and is rich in monounsaturated fats, which are good for your heart. These fats help reduce bad cholesterol levels. This can lower your risk of heart disease. But there are other health benefits as well:

• EVOO has powerful antioxidants like vitamin E and polyphenols. These compounds help fight inflammation and oxidative stress. Inflammation is linked to many chronic diseases, so reducing it is good for your health.
• EVOO also contains oleocanthal. This substance has anti-inflammatory properties similar to ibuprofen. Including EVOO in your diet can help manage pain and inflammation naturally.
• This oil may improve brain function too. Some studies suggest that the antioxidants in EVOO can protect the brain from damage. It might reduce the risk of Alzheimer’s disease and improve memory and learning.
• Using EVOO can also benefit your skin. Its antioxidants and healthy fats keep your skin hydrated and reduce signs of aging. Applying it topically or consuming it can improve skin elasticity and smoothness.
• EVOO can aid in weight management as well. Despite being high in calories, it can make you feel fuller for longer. This can help you avoid overeating and reduce calorie intake.
• It also has other benefits. It improves digestion and cuts the risk of type 2 diabetes. The healthy fats and antioxidants promote a healthy gut. They also improve blood sugar control.

Things To Keep In Mind

People often praise olive oil for its health benefits. But, there are some risks and things to consider.

• Not all olive oils are created equal. Some lower-quality versions may be mixed with cheaper oils or contain chemical additives. This can reduce their health benefits and may pose risks. It’s important to choose high-quality, extra virgin olive oil to get the most benefits.
• Olive oil is high in calories. Just one tablespoon contains about 120 calories. If you’re trying to manage your weight, you’ll need to be mindful of how much you’re using in your cooking.
• Though rare, some people might experience allergic reactions. Symptoms can include itching, hives, or stomach discomfort. If you notice any bad reactions, it’s best to ask a healthcare professional.
• Olive oil’s protective effects against heart disease and cancer are well-documented. However, studies have shown that eating it in large amounts without a balanced diet can cause weight gain. It can also cause other health issues from overeating.
• Temperature matters. When olive oil is heated to its smoking point, it can degrade and form harmful compounds. This might decrease its positive health effects and lead to potential harm. It’s best to use olive oil for low to medium-heat cooking.
• For those on a budget, the cost can be another consideration. High-quality extra virgin olive oil can be quite expensive. Balancing the benefits with your budget is something you might need to think about.