Everything Olive Oil

​Olive oil is a wonderful, healthy oil.  Known as part of the Mediterranean diet, it's a traditional fat that has been a dietary staple for some of the world’s healthiest populations.  The main reason it's so beneficial is that it's loaded with anti-oxidants.  (Read my post about anti-oxidants.)  

Olive oil consists primarily of monounsaturated fatty acids, mostly oleic acid* in particular, which helps fight inflammation.  (Read my post all about inflammation and the connection to disease.) Olive oil also contains the important fat-soluble vitamins E and K.
​*See a study about oleic acid HERE and it's beneficial effects on blood pressure.
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Olive oil should be a staple food in every home!

​Determining olive oil quality

Extra virgin olive oil is the highest quality and most expensive olive oil classification. It should have no defects and a flavor of fresh olives.  Extra virgin olive oil is made simply by crushing olives and extracting the juice. It is the only cooking oil that is made without the use of chemicals and industrial refining.  

High quality extra virgin olive oil provides the best health benefits and flavor when it's fresh. It's best to open the bottle within 12 to 18 months of its harvest date, and use it up within six months of opening. Be sure to store it in a cool, dark place.

Similar to a fine wine, olive oil tasters describe the "positive attributes" using the terms: fruity, bitter, and pungent.  The flavor of extra virgin olive oil can be buttery and soft, or spicy and sharp. It can be reminiscent of pepper, lemon, or grass. It should never be overly bitter (a little is ok), sour, or flat (entirely flavorless).  Its quality and taste are influenced by the varieties of olives, the territory where the olives were grown, and (like a fine wine) the countless decisions and production practices of a dedicated olive oil producer.

Other (lower) grades of olive oil have been more refined and have varying levels of acidity and technical characteristics, which are outlined in the International Olive Council (IOC) standards.  (Read more about olive oil grades HERE.)
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​Is your olive oil really pure?

There are lots of un-pure olive oils out there.  Many brands are refined or labeled "light" and come diluted with unhealthy oils like soybean oil or canola oil.  How can you tell?  Put your olive oil in the fridge.  If it doesn't solidify after a day, it's not pure.  Throw it out or return it. ​

Olive oil should come in a dark tinted bottle, because it is light sensitive. Look for extra-virgin varieties. Olive oil is perishable, so check the date on the bottle and buy it as fresh as possible. See TruthInOliveoil.com for more information.
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​Which brands are reputable?

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​Kasandrinos Olive Oil is one of the best olive oils on the planet, in my opinion! It's top of the line in every way (except price).  Their olive oil is 100% pure and made from a Greek family business. It perfectly compliments the Paleo and Mediterranean diets. Opa!!  (A US veteran owned business, too!)

Buy Here

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​Bariani Olive Oil is excellent in quality and quite reasonably priced. It's made by the Bariani family themselves. It's "stone-crushed cold-pressed olive oil from California grown Manzanillo and Mission olives". Produced in a limited quantity, the olive oil is a registered organic product and the quality is always guaranteed. YUM!

Buy Here

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​​Is it ok to cook with and heat up olive oil? ​

Yes, it's okay for low-temp uses, as long as the temperature doesn't reach the smoke point; somewhere around 375-420°F (190-215°C).  Yay! Just make sure it's pure first!  Olive oil contains mostly monounsaturated fatty acids and some saturated fatty acids, both of which are actually quite resistant to heating.  It can also be used for light-frying and sauteing, but it's best not to re-use the oil. (Both macadamia nut oil and avocado oil have similar properties to olive oil and all can be used interchangeably.)

It's always important to cook with fats and oils that are stable at high temperatures (also including butter, ghee, and coconut oil), because some lesser oils can form carcinogenic compounds during cooking. Never heat any fats or oils to the point of smoking.  If it does accidentally smoke as you heat it, don't use it.  Special note: Polyunsaturated fats, like soybean, vegetable, safflower, sunflower, corn, and canola/rapeseed oils, will oxidize rapidly and cause inflammation in the body.   Never consume those oils, whether heated or not.  ​(See the Au Naturale Nutrition Guide to Choosing Fats & Oils.)
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​For much further discussion, see these sources: 

• Is it a Good Idea to Cook with Olive Oil? A Critical Look  by Kris Gunnars, Authority Nutrition.
• Why Extra Virgin Olive Oil is The Healthiest Fat on Earth  by Kris Gunnars, Authority Nutrition.
• Myth Buster: Olive Oil is One of the Safest Oils for Frying and Cooking from Health Impact News

• Smart Fuel: Macadamia Oil by Mark's Daily Apple

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