Olive Oil: The good, the bad and the ugly
Photo by Roberta Sorge on Unsplash
Last year, my husband and I had the opportunity to spend some time in the central coast of California. We planned to visit several vineyards for wine tastings as well as several beaches along the way. What we didn’t plan on was falling in love with the olive oil. While in Paso Robles we stumbled upon a small shop, Pasolivo, with olive oil tastings. They showed us the proper way to taste olive oil and what to look for. It turned out that they had won multiple awards for their olive oil and we had stumbled across a gold mine. During our trip, we got to taste several others including an olive oil from one of our favorite vineyards, Jonata! They were almost all delicious, though very different. I had no idea that there were as many variations of olive oil as there are of wine.
When it comes to oils, it seems that there is always something that is popular at the moment. Canola oil used to be what was considered a healthy choice. We now know it is almost always genetically modified, highly processed and high in Omega 6 instead of Omega 3 making it quite inflammatory. Today, cold pressed avocado oil and coconut oil are popular. The one oil that has been known for good health for as long as I can remember is olive oil. Olive oil is full of antioxidants and is made up of monounsaturated fats. If you replace saturated fats in your diet with monounsaturated, research has shown this will lead to a lower risk of heart disease as well as more stable blood sugar levels. This is important in the prevention of chronic inflammation which can lead to autoimmune dysfunction, diabetes and cancer.
Choosing:
Choosing an olive oil is where it gets a bit more challenging. Many olive oils on the shelves today are watered down with inferior oils. These modified oils have far fewer health benefits and can sometimes actually be bad for your health. To avoid this, look for a third party certification seal. The EU’s Protected Designation of Origin (PDO), Italy’s DOP or the “COOC Certified Extra Virgin” seal from the California Olive Oil Council. Better olive oils will also have the date and location of harvest, not just a “use by” date. Another problem with some olive oils is that they are processed using high heat. This can oxidize the oil turning it rancid or possibly toxic. Always look for olive oil that has been cold-pressed or expeller-pressed. Light can also damage olive oil, so it is important to look for dark glass bottles or tins that can prevent the light from entering. According to The Olive Oil Times, “as long as it’s stored away from heat and light, an unopened bottle of good quality olive oil will be fine for up to two years from the date it was bottled. Once the bottle is opened, it should be used within a few months.”
Tasting:
Perhaps the best way to tell the quality of the olive oil is by tasting it. Fruitiness, bitterness and pungency are 3 positive attributes of olive oil. Oils don’t have to have all 3, but they should be balanced. According to Marisa Bloch, the GM and olive oil sommelier at Pasolivo, you should use “the 4 S’s” when tasting olive oil. Much like wine, these include: Swirl, Sniff, Slurp and Swallow. Ideally, you would taste out of a dark glass which would allow the oil to warm slightly from your body heat. Swirl the oil for about 30 seconds keeping it covered until you are ready to take a nice big sniff. Finally, slurp the oil, moving it around your palate, and swallow. According to Marisa, “If the oil makes you cough it’s actually a good thing. Those are the polyphenols that give you a lot of the health benefits”.
Cooking:
When cooking, I tend to use avocado or coconut oil due to the high temperatures. However, I love to finish a dish with a splash of great quality olive oil. Think about drizzling it over roasted vegetables or meats, not just bread and pasta. It is also great in dressings and sauces since it lends such a wonderful, deep flavor.
Action Items for Chronically Great Health:
Choose olive oils with a third party certification
Choose cold-pressed or expeller pressed oil in dark bottles or tins
Use the 4 S’s to determine the flavor profile you like best
Use it plentifully!