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The Skinny on Olive Oil

Posted Tue, May 12, 2009, 2:49 pm PDT

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After a cooking demonstration in Seattle recently, I was approached by someone who asked, "Everyone seems to be cooking with extra virgin olive oil. What's so special about it?" Well, plenty actually...

Grades

First, extra virgin olive oil is the highest grade of olive oil that you can buy. Ordinary olive oil and even premium virgin oils can lack taste and color because they are made in a way that is destructive to the taste of the olive. Also, beware of "light" olive oil, which is simply a variation of regular refined olive oil; the name does not mean that it offers fewer calories and fat.

Nutrition

Although an average tablespoon of olive oil holds around 14 grams fat, the majority of those are nutritionally beneficial monounsaturated and polyunsaturated fat. Butter, on the other hand, averages 12 grams of fat, and eight of those grams are saturated fat. Olive oil also wins out because it contains Vitamin E, beta-carotene, and antioxidants.

Taste

Taste is one of the main reasons people like to cook with olive oil instead of various vegetable oils. Oils like Canola or soybean are tasteless fats, so olive oil provides more flavor and better textural results when cooking or baking. My friend Renee Frigo, founder and CEO of Lucini Italia Co., agrees, "Tuscans have been baking with extra virgin olive oil since the 1800s. Extra Virgin Olive Oil is traditionally used in savory baked goods like focaccia bread, chestnut cake, and pizza. However, many Italian bakers use extra virgin olive oil in their cookies and cakes because it provides a moisture and silky texture that can not be achieved with butter."

Of course, don't get me wrong. I still occasionally cook with butter and enjoy it on breakfast toast, but I also appreciate that more restaurants are serving table bread with olive oil--it's a delicious and healthier alternative.

Selection

Consumer demand for olive oil has created a market for increasing varieties and selection. Those with experienced palates shop for olive oil like they would wine and can find bottles with their favorite flavors by understanding growing regions, as well as the quality and season of harvest.

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50 Comments

1. Posted by Serafin E on Wed, May 13, 2009, 10:49 pm PDT

I am sorry to hear that a virgin olive oil is being use for cooking, ask any nutritionist and they will tell you that olive oil is only good when consume raw on salad with vinegar, cooking it will cake and will change its value as omega 9
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2. Posted by drniggel49 on Sat, May 16, 2009, 8:59 am PDT

as a veteran eater, i do not need omega 9 or any other omega save for THE ALPHA AND OMEGA. so hats off to cooking with x-ter virgin olive oil
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3. Posted by granlov55 on Sun, May 17, 2009, 2:52 am PDT

personally I prefer extra virgin for cooking..I think it has a higher quality of flavor for certain recipes....of course with vinegar for salads, wow..outstanding!!
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4. Posted by daleyj@att.net on Sun, May 17, 2009, 5:12 am PDT

I cook everything using olie\ve oil x-virgin....however I do not bake with olive oil. I love it. Keep on keeping on go olive oil.
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5. Posted by wtlrvt@bellsouth.net on Sun, May 17, 2009, 5:33 am PDT

I deep fry jalepeno poppers in EVOO. Just wrap up jalepenos/cream cheese/salt in a wonton and fry it for 45 seconds. Excellent. Then I deep fry chicken tenders as well!!!
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6. Posted by mikemary9944@att.net on Sun, May 17, 2009, 6:34 am PDT

blondie
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7. Posted by mikemary9944@att.net on Sun, May 17, 2009, 6:35 am PDT

OLIVE OIL WAS USED IN THE BIBLE IT 'S GOT TO BE GOOD ,GOD BLESS
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8. Posted by dndmosley@att.net on Sun, May 17, 2009, 8:08 am PDT

I love cooking with olive oil but, have never baked with it. Thanks for the info. Dy
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9. Posted by stokumifyagotem on Sun, May 17, 2009, 8:17 am PDT

I have been using olive oil for all my cooking for years now. I prefer the Lighter Flavor variety. It is far superior to other oils even for frying. It has a higher smoke point. For a bit more flavor, add a bit of butter and a clove of smashed garlic to the cooking oil.
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10. Posted by margaret_hess@att.net on Sun, May 17, 2009, 8:41 am PDT

I am not sure where I received this info, but I dont think Olive Oil is good for frying, sautieing is ok, but to fry meat, like chicken cutlets or pork chops etc. is not recommended. It is fantastic in salads mixed with cucumbers, tomatos, greek salads, with mixed green beans, just out of this world.. or just drizzeled on hot bread with grated Italian cheese and optional sardines.. ummm yummm..
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11. Posted by kenkraus@bellsouth.net on Sun, May 17, 2009, 8:50 am PDT

We do almost all of our cooking w/Olive Oil---as ling as the heat isn't too high, like frying. we have quite a collection of Olive Oils, (about 40), from Spain, Morocco, Italy, Greece, Israel, Lebenon, etc...they all have ubique flvors and all help lower cholesterol....we give cook books w/Olive Oil recipes as gifts.....
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12. Posted by kenkraus@bellsouth.net on Sun, May 17, 2009, 8:50 am PDT

We do almost all of our cooking w/Olive Oil---as ling as the heat isn't too high, like frying. we have quite a collection of Olive Oils, (about 40), from Spain, Morocco, Italy, Greece, Israel, Lebenon, etc...they all have ubique flvors and all help lower cholesterol....we give cook books w/Olive Oil recipes as gifts.....
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13. Posted by kenkraus@bellsouth.net on Sun, May 17, 2009, 8:52 am PDT

...b.t.w. it's best to keep Oive Oil out of direct sunlight if you ever intend on consuming them. Ultraviolet sunlight can damage Olive oil...
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14. Posted by hatracing1@sbcglobal.net on Sun, May 17, 2009, 11:47 am PDT

Love Olive oil extra virgin in salads, to cook with & with bread with garlic crunshes as a diping sauce.
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15. Posted by Armando M on Sun, May 17, 2009, 12:01 pm PDT

What no one here talks about: fat vs calories. Any responsible nutritionist will warn you to watch your caloric intake. All those who are bathing their salads or their bread on olive oil because it is healthier are misled. HIGH CALORIC CONTENT! And don't tell me you only put a tiny little, almost non-existent, tbspoon on your salad!
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16. Posted by Gene R on Sun, May 17, 2009, 12:02 pm PDT

He didn't say extra virgin is the first squeezing of the olives. Also it's good on toast instead of butter, good on mashed potatoes and of course, salads. It's olio fantastico!!
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17. Posted by kp.oshea on Sun, May 17, 2009, 12:02 pm PDT

just for the record extra virgin olive oil is not good for cooking at high temp, it has far to low a smoke point i.e. it burns much to easily, you are better off using regular or light for any sautes etc.
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18. Posted by marcyleelyons on Sun, May 17, 2009, 12:05 pm PDT

Olive oil has lowered my blood pressure to the point I am off my meds now. I dip toasted rye bread in evoo everyday. Great for your cholesterol too. Yummy.
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19. Posted by jrlisaloves on Sun, May 17, 2009, 12:08 pm PDT

I use the Olive Oil extra virgin
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20. Posted by amicheleholland@ymail.com on Sun, May 17, 2009, 12:17 pm PDT

I like cooking with Olive Oil, I also used it when making cornbread, and because I think it is heart healthy, I sometimes just take a swig of it for good measure.
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21. Posted by Golfball on Sun, May 17, 2009, 12:18 pm PDT

OK,,,, tell me what should I use to cook fish in .... We love to have some big fish fries and use a deep fryer. Seems nothing is good for all uses...
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22. Posted by jonjones1k on Sun, May 17, 2009, 12:20 pm PDT

Once you heat Olive oil it loses it's benefits. Any nutritionist will tell you. Although not as flavorful, oils with a higher heat point such as saflower oil are better for frying.
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23. Posted by butterfliesforjesus on Sun, May 17, 2009, 12:21 pm PDT

Olive oil is only better for you if you dont heat it past a certain temperature. So frying with it in a pan really isn't doing you much good because it does change the chemical properties. I don' remember what oil is good for cooking without the properties being disturbed and changed for the worse. Maybe coconut oil? Anyways, olive oil is excellent for homemade salad dressings and such and cooking raw, but there is a better option for cooking...which I will have to research...because I forget which one it is...
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24. Posted by mythiccreatures on Sun, May 17, 2009, 12:22 pm PDT

put it in a spray bottle, you'll consume far less!
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25. Posted by artzau@pacbell.net on Sun, May 17, 2009, 1:09 pm PDT

Gosh. I'm amazed at some of these comments, given authority as "..nutritionist say..." "...someone told me..." that olive oil "changes chemically when heated,.. "it becomes hydrogentated when heated..." "..it's not good for you unless eaten on a salad..." Rubbish! These people don't cited their sources because these remarks are baseless. All oils will convert their chemical properties at high temperatures and some oils have higher smoke points. Chemically olive oil is a monounsaturated oil which canplays an important role in human nutrition. As for cocoanut oil and other tropical oils, your better off eating lard.
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26. Posted by amicheleholland@ymail.com on Sun, May 17, 2009, 1:26 pm PDT

Hi Marcy Lyons, has EVOO really lowered your blood pressure
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27. Posted by runningshoe1@sbcglobal.net on Sun, May 17, 2009, 2:21 pm PDT

you know what, after reading all of that i really do mot know what to believe. salty dog
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28. Posted by saba k on Sun, May 17, 2009, 2:46 pm PDT

hi
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29. Posted by saba k on Sun, May 17, 2009, 3:05 pm PDT

my grandfather use to drink full glass of olive oil every morning mad him strong he stop working at the age of 89 he and his sister died at the age of 105
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30. Posted by miajag on Sun, May 17, 2009, 4:40 pm PDT

How about explaining the difference between first press and others?? We were fortunate to buy such a product in Italy directly from the owner and it was wonderful!! It has been hard to find one here in the US.
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