“Extra virgin olive oil” and just plain “olive oil” are not the same, and their differences go way beyond price point and packaging. A vital ingredient in Italian cooking, the oil obtained from pressing olives is one of the healthiest oils you can cook with. No wonder it’s a key component of the Mediterranean Diet. So what’s the difference between extra virgin and just olive oil? Well, for starters, one is much healthier and tastier than the other. Let’s take a closer look:
Extra Virgin Olive Oil: Healthy and Unrefined
Extra virgin olive oil has undergone the least processing. It hasn’t been treated with chemicals or altered with temperature. Instead, extra virgin olive oil is simply the result of cold-pressed olives. Since there’s minimal intervention, this oil is not only the best tasting but it’s also the healthiest. It’s chock-full of polyphenols, vitamins, and minerals. The specific qualities of its bold flavor depend on the variety or varieties of olives used, the quality of the milling equipment, the climatic conditions in the olive grove, and the expertise of the producer.
Extra virgin olive oil is suitable for pretty much any application in the kitchen. Of course, you can use it raw to dress salads, mix into pasta, or drizzle over just about anything from fish to gelato. But you can also use it to cook with, and even to deep-fry. In fact, cooking with and consuming extra virgin olive oil as you eat can help you absorb nutrients from your food. Italians have deep-fried their food in extra virgin olive oil for millennia, and their arancini and other fritti taste better for it.
Olive Oil: More Processed, Less Beneficial
Although products simply labeled “olive oil” still come from olives, the similarities with extra virgin olive oil pretty much stop there. Plain olive oils, such as those labeled “pure” and “light”, have been treated with chemicals and heat to prolong their shelf life. Don’t think the word “light” refers to fewer calories! It’s just a marketing term to describe the oil’s paler color and blander taste.
While excess processing does make for a more stable oil, it also removes flavor and health benefits. The result is a cheaper oil with a pale color, neutral flavor, and few if any polyphenols and other minerals. Production standards are less strict than those reserved for extra virgin olive oil. Consequently, there’s really no way of knowing how old the oil is on the shelf, nor where it came from.
How to Choose Your Cooking Oil
We will never recommend cooking with anything other than extra virgin olive oil. It’s the healthiest choice for your kitchen and, in our not-so-humble opinion, the best choice for your tastebuds. When choosing an extra virgin olive oil, the first thing to look for is a dark-colored bottle, tin, or other container. Extra virgin olive oil naturally degrades over time, and exposure to sunlight simply accelerates the process. Use it while it’s fresh; there’s no use in “ageing” extra virgin olive oil.
Second, look for an indicator of provenance and a harvest date. The absence of either suggests the oil is a blend from multiple years, multiple regions, or even countries. Finally, look for the variety or varieties of olives used. Some producers stick with a monovarietal, while others blend a selection of cultivars to create a specific flavor profile, just like wine.
To keep your extra virgin olive oil at its best, store it somewhere cool, dark, and dry. Be sure to keep it away from heat sources such as the stove, dishwasher, or other countertop appliances. Do your best to use it up within a year of its harvest date. That way, you’re getting the most health benefits and optimal flavor!