6 Types Of Olive Oil For Cooking: Which

Should You Choose?

Feb 14, 2017

Ever since the 1980s when the benefits of the Mediterranean diet came to the fore, olive oil
has made a place in the diet of health-conscious Americans. And increasing demand for the oil
has flooded the market with multiple grades of olive oils, at various prices and for various
types of cooking. However, not all olive oils you find on your supermarket shelves are healthy.
Here’s a lowdown on all possible types you may find in the market and how to choose the
healthiest olive oil.

1. Extra-Virgin Olive Oil

If you want the health benefits attributed to olive oil, extra-virgin is the way to go. It is the
healthiest olive oil option because it retains the antioxidant polyphenols, such as oleuropein,
hydroxytyrosol, and oleocanthal, that give olive oil its anti-inflammatory properties. Since heat
or chemical processing or even multiple pressing removes these polyphenols, extra-virgin olive
oil is derived from the first pressing of the fruit.

To be certified extra-virgin, the oil has to pass a number of stringent tests on polyphenol
content, acidity, and flavor. A high-quality olive oil

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should contain over 220 mg/kg polyphenols. It should not contain more than 0.8% acidity –
that is, 0.8 grams per 100 grams of free fatty acids, expressed as oleic acid. It should also
have the green and peppery flavor of olives.1 If the oil’s bitter and pungent, that’s good news.
Bitterness indicates the presence of oleuropein and pungency indicates the presence of
oleocanthal.

Labels on extra-virgin olive oil suggest using the oil on cold foods like salads or pastas.
Recent research, however, claims that extra-virgin olive oil is a better cooking oil than most
vegetable oils. It can withstand heat and is less likely to be oxidized because of the
monounsaturated fats (MUFAs) and antioxidants. Use it to saute, lightly fry, and poach.

2. Virgin Olive Oil

Virg
in Another category of virgin olive oil called ordinary virgin olive oil may also be available

oliv in some places, though the EU has eliminated the category. It has an acidity of 3.3%.

e oil It is an inferior oil with defects in flavor.2

is
also
an unrefined oil. Like extra-virgin oil, it comes from the first pressing, without chemicals and
heat. While the antioxidant profile is similar to extra-virgin olive oil, it has a slightly lower
flavor intensity. But the main difference between the two unrefined oils is the level of
acidity. Virgin olive oil has an oleic acidity level of up to 2%, which increases its calorie value
as well as the smoke point.3

Use virgin olive oil to cook as well as in cold dishes. Since it has a higher smoke point than
extra-virgin olive oil, it can be used to pan-fry as well.

3. Refined Olive Oil

Refined olive oil is made by further refining naturally extracted virgin olive oil. When it comes
to cooking oils, refined does not mean better. While the fat structure is not affected, it does
not have the antioxidant benefits of extra-virgin and virgin olive oil. This variety has

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an acidity of 0.3%. It does not have the flavor of olive oil, but has a long shelf life because of
the absence of polyphenols. It may sometimes contain added vitamin E.

Use refined olive oil for deep frying.

4. Olive Oil Or Pure/Classic Olive Oil

Don’t get misled by the terms “pure” or “classic” when purchasing olive oil. Oils marketed with
the label “Olive oil” or “Pure olive oil” or “Classic olive oil” are actually blends of refined and
virgin olive oils. Pure refers to the fact that it has not been mixed with other types of oils. This
variety has an acidity of 1%. The flavor, aroma, and antioxidant levels depend on the amount
in the virgin oil. Sometimes, extra vitamin E may be added to both pure olive oil too.

While refined olive oil and pure olive oil both are good for deep frying, the virgin olive
oil blend in the latter can offer more protection against oxidation.

Use it to deep-fry foods and to sear meats.

Use it for external application, to moisturize the skin and control dandruff.

5. Lite/Light Olive Oil

When it
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comes to foods, the word lite or light usually refers to the calorific value. But equally
misleading as the label “pure” in the case of olive oils is the word “light/lite.” Light is a
reference to the amount of flavor in the oil and not the calories. The International Olive
Council does not recognize light or lite olive oil as a separate category.
Don’t buy into ads that tell you that lite olive oil has the nutritional benefits of olive oil without
the strong flavor. Since this variety is basically a mix of refined olive oil and other vegetable
oils, it has none of the nutritional values of antioxidants that give olive oil its unique character.
Moreover, its fatty acid composition may also not be ideal because of its blend with other oils.

Since this olive oil has little to no flavor, you may use it to cook dishes where you do not
want the flavor of the oil to dominate.

It has a higher smoke point and can be used for grilling and frying.

6. Olive-Pomace Oil
Pomace is that part of the olive which remains after all the

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oil and water in it has been removed by pressuring or centrifuging processes. This oil is
extracted using solvents and then refined, rendering it neutral in taste and color. Pomace oil is
the lowest grade of olive-based oils, but to make it more marketable to customers, producers
blend it with virgin olive oil, which gives it a mild flavor and aroma. The proportions may be
different but the virgin olive oil content is generally low. Olive-pomace oil is inexpensive
and doesn’t have significant amount of vitamins or polyphenols like virgin olive oil. It has an
acidity of 1% and like pure olive oil, it’s used only for high-heat cooking. However, olive-
pomace oil is best avoided. It has been found to have carcinogenic contaminants like polycyclic
aromatic hydrocarbons in high amounts.4

Which Olive Oil Should You Choose?

To sum it up, while all types of olive oil have a higher monounsaturated fat content than other
vegetable oils, extra-virgin and virgin olive

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