WHAT IS IT? Olive oil is essentially the juice of ol-
ives. After olives are harvested, they are crushed and
then pressed, which releases the oil. Olive oil is unique
in this way—while most oils are extracted from seeds
through a refining process, olive oil is squeezed out
like apple juice or orange juice. Olive oil is prized both
for its health benefits and for its subtle flavor—which
can be fruity, grassy, or peppery.
There are several grades of olive oil, which are
defined by the USDA and the International Olive
Council based on flavor and quality. The highest
grade—extra-virgin olive oil—has the best flavor
and highest quality, and is rich in phytonutrients
(plant compounds) including polyphenols, a type
of plant compound that may have multiple benefits
to the heart and blood vessels. The next-highest
grade is “virgin olive oil,” which has a slightly lower
quality and contains less phytonutrients. The grade
below that is simply “olive oil,” followed by “refined
olive oil,” which is produced by refining virgin olive
oil. Lower grades have a more neutral flavor, lower
quality, and even less phytonutrients, but are also
less expensive. Refined olive oil has a high smoke
point and can tolerate higher-heat cooking, but the
other grades of olive oil have lower smoke points
(from 325°F to 400°F) and should not be used
for frying or high-heat cooking—they are best for
roasting, sautéeing, and raw applications.
WHY SHOULD I USE IT? The main reason to
use olive oil is for its health benefits. Monounsat-
urated fat, which makes up about 73 percent of
olive oil, can help lower bad LDL cholesterol levels
when it replaces saturated or trans fats. (Other
plant oils that are liquid at room temperature, such
as canola, peanut, and sunflower oil, are also
good sources of monounsaturated
fat.) Olive oil also contains
saturated fat, but at a much lower percentage
(about 14 percent) than butter (50 percent) and
coconut oil (82 percent). The buzz around olive
oil, however, goes beyond monounsaturated fat: it’s
the polyphenols in extra-virgin olive oil that most
interest researchers. Studies suggest that these
compounds may lower the risk of heart disease
by reducing inflammation and plaque buildup in
the arteries and improving blood vessel function,
thanks to their potential antioxidant and anti-
inflammatory properties.
Extra-virgin olive oil is also prized for its flavor.
There is a caveat, though: it’s expensive. For this
reason, we recommend using extra-virgin olive oil
only in recipes where its flavor will be noticed. For
general cooking, lower grades are a more econom-
ical choice. A budget-friendly strategy is to keep
two bottles on hand: use smaller amounts of extra-
virgin olive oil for salad dressings and dips and for
finishing dishes and a less-expensive extra-virgin
olive oil, virgin olive oil, olive oil, or an olive/
canola blend for general cooking.
WHAT SHOULD I LOOK FOR? No matter what
type of olive oil you buy, look for the freshest oil
you can find—check the harvest date or use-by
date. Buy olive oil, especially extra-virgin olive oil,
in smaller quantities that you will use up within a
few months, because the quality of oil can degrade
over time. Choose olive oils based on their grade,
not their color: the color varies based on the va-
riety of olive, but is not an indication of quality.
Finally, for all types of olive oil, avoid clear bottles,
which allow light in; instead choose a dark green
bottle or a metal tin. Be sure to store all olive oil in
a dark, cool location, away from heat, as light and
heat can cause the oil to break down.
GETTY IMAGES
INGREDIENT SMARTS
Olive Oil
A staple in nearly every cook’s
pantry, olive oil is versatile & heart-
healthy. But all those options at the
grocery store can be overwhelming.
BY LAUREN LASTOWKA
SPR I NG 2019 / DI A BETIC LI V ING 85
