The Best Olive Oil: A Guide to Selecting, Purchasing, and Preserving this Liquid Gold

Selecting the right olive oil for the right purpose can make all the difference in your cooking and your wallet. Our guide will help you discover the various uses of different olive oils so that you can make an informed choice with ease.

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1Common Types of Olive Oil

Extra Virgin Olive Oil

Extra Virgin Olive Oil

Extra virgin olive oil is obtained from the first pressing of the olives, retaining more nutrients and less interference from other components. It is considered the purest and best type of olive oil. This oil is not refined or treated with chemicals, and has an acidity level below 0.8%. It is also the most expensive type of olive oil.

Due to its low impurity content, extra virgin olive oil is commonly used for beauty purposes, such as makeup removal, hair and nail masks, and lip care, often in combination with other natural ingredients.

Additionally, extra virgin olive oil is suitable for raw consumption, such as in salads.

Virgin Olive Oil

Virgin olive oil is similar to extra virgin olive oil in that it is unrefined and untreated, with an acidity level above 1%.

Virgin Olive Oil

Virgin olive oil can also be used for beauty and culinary purposes. It is more suitable for cooking, raw consumption, and salad dressings than for beauty treatments. For beauty purposes, extra virgin olive oil is recommended.

Pure Olive Oil

Pure Olive Oil

Pure olive oil has been filtered, refined, and treated with heat or chemicals to remove impurities, resulting in a lower nutritional content compared to virgin and extra virgin olive oils. If a label only states “Olive Oil” or “Dầu oliu”, it is likely pure olive oil.

This type of oil is suitable for cooking, but not for beauty treatments or raw consumption due to its reduced nutritional value.

Extra Light/Lite or Pomace Olive Oil

Extra Light/Lite or Pomace Olive Oil

This is the most affordable type of olive oil as it has been highly processed and refined, with minimal nutritional value. Extra light/lite or pomace olive oil is often blended with other vegetable oils and retains only a hint of olive flavor.

Therefore, it is commonly used for polishing objects rather than cooking or beauty treatments.

2Which Olive Oil to Choose?

Depending on your intended use, you can select the most suitable and economical type of olive oil:

  • For beauty treatments: Extra Virgin or Virgin olive oil is recommended due to its purity and higher price.
  • For cooking: Pure olive oil is a more economical choice.
  • For polishing objects: Extra Light/Light or Pomace olive oil is the most affordable option.

Choosing the right olive oil depends on your intended use and budget.

3Where to Buy Olive Oil?

It is advisable to purchase olive oil from reputable stores and supermarkets, preferably imported from countries such as the Netherlands, Spain, Italy, or other Mediterranean regions, as these are the traditional homes of the olive fruit.

Keep in mind that expensive olive oils are not necessarily the best. The origin of the oil is also an important factor. Olive oil from high-yield regions, such as the Mediterranean, often offers competitive prices.

4What is COOC Certification? What are AOC, DOP, and DO Certifications?

Olive oil bottles often feature additional logos certifying their quality. One of the most reputable certifications is COOC, granted by the California Olive Oil Council (COOC) in the United States. This certifies that the oil is 100% extra virgin.

Other certifications include AOC from France, DOP or DPO from Italy (Denominazione d’Origine Protetta), and DO from Spain (Denominacion de Origen). All of these certifications guarantee that the oil is extra virgin and pure.

The COOC logo certifies that the olive oil is 100% extra virgin.

5How to Store Olive Oil?

To maintain the quality of olive oil, it is best to transfer the oil to a smaller bottle after purchase to reduce oxidation caused by frequent opening. Olive oil should be consumed within three months of opening and stored in a dark glass bottle, kept cool, and away from light.

If not stored properly or kept beyond its recommended period, the quality of olive oil will deteriorate significantly, regardless of its original grade. This will result in a loss of nutritional and cosmetic value.

Frequently asked questions

Olive oil is a staple food and ingredient in the Mediterranean diet, known for its unique flavor and aroma. It is derived from olives, the fruit of the olive tree. Olive oil is considered ‘liquid gold’ due to its historical significance, health benefits, and the intricate process required to produce it.

The production of olive oil involves a meticulous process. First, olives are harvested, typically by hand or with mechanical aids, to ensure the fruit remains intact. Then, the olives are washed and crushed to create a paste, which is then malaxed (slowly stirred) to allow the small oil droplets to aggregate. Finally, the paste is pressed or spun to separate the oil from the solids, resulting in fresh, aromatic olive oil.

There are several types of olive oil, categorized based on their extraction process and quality. These include Extra Virgin Olive Oil (EVOO), the highest grade with the best flavor and aroma, obtained from the first cold pressing of olives; Virgin Olive Oil, which is also from the first pressing but with slightly higher acidity; Refined Olive Oil, which is chemically refined to neutralize flavor and acidity; and Pomace Olive Oil, made from the leftover paste after the first pressing.

When selecting olive oil, consider factors such as production location, harvest date, and storage conditions. Look for oils that are produced in regions with a reputation for quality olives, and opt for oils with a recent harvest date as freshness is key. Additionally, choose dark glass bottles or tins to protect the oil from light, and store it away from heat sources to maintain its quality.

Olive oil, particularly extra virgin olive oil, offers numerous health benefits. It is rich in monounsaturated fats, which are associated with improved heart health and reduced risk of cardiovascular disease. Olive oil also contains antioxidants, including oleocanthal and oleuropein, which may provide anti-inflammatory and disease-preventive effects. Regular consumption of olive oil is linked to improved brain function, healthier skin, and better overall well-being.

To preserve the freshness and quality of olive oil, store it in a cool, dark place, away from direct sunlight and heat sources. Keep the oil in an airtight container, preferably in a dark glass bottle or tin. Use it within a few months of opening, and always smell and taste the oil before using it to ensure it hasn’t turned rancid.

Yes, olive oil is suitable for cooking, including frying, sautéing, and baking. The smoke point of olive oil varies depending on its type and quality. Extra virgin olive oil typically has a lower smoke point compared to refined varieties, ranging from 325°F to 410°F. It’s important to choose an olive oil with a smoke point above the temperature you’ll be cooking at to avoid burning and degradation of the oil’s beneficial compounds.

Olive oil is incredibly versatile and can be used in a variety of ways. Use it as a salad dressing, drizzle it over soups or pasta, or simply dip bread into it. You can also use olive oil for cooking, baking, and frying. Additionally, olive oil can be incorporated into sauces, marinades, and even desserts for a unique flavor profile.

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