Let’s clear something up: “extra virgin olive oil” and plain ol’ “olive oil” are NOT the same thing. Not even close. And no, the differences aren’t just about fancier labels or higher prices.
In Italian kitchens, olive oil is more than an ingredient—it’s the base note, the star, the daily essential. It’s liquid gold. No wonder it’s a key component of the Mediterranean Diet. And when it comes to real Italian food, using the right kind of olive oil makes all the difference. So let’s break it down.
Extra Virgin Olive Oil: The Real Deal
Extra virgin olive oil (EVOO) is of the highest grade. In fact, we’d argue it’s the reason your pasta tastes better in Italy. Made by cold pressing fresh olives, it’s NOT treated with chemicals or heat. It’s just olives and know-how. That’s it.
Since it’s made so gently, EVOO keeps all its natural, good qualities: polyphenols, antioxidants, vitamins, and flavor. Its taste is alive: peppery, grassy, fruity, sometimes even a little bitter. That’s the polyphenols talking. As a matter of fact, they’re part of what makes EVOO so healthy. The specific characteristics of extra virgin olive oil’s bold flavor depend on the variety of olives used, the quality of the equipment, the climate in the olive grove, and the expertise of the olive oil makers.
And yep, you can cook with it! Forget the myth that EVOO isn’t for heat. Italians have been frying their arancini, zucchine, and seafood in extra virgin for generations. It’s not just allowed, it’s strongly encouraged. Why? Because it’s so much more flavorful. Bonus: cooking with EVOO actually helps your body absorb nutrients from your food.
Olive Oil (Without the Extra): A Bit… Meh
Here’s where things get a little sad. Although products simply labeled “olive oil” still come from olives, the similarities with extra virgin olive oil pretty much end there. Products labeled just “olive oil”, or even worse, “pure” or “light” olive oil? They’ve been through a lot: refined, heated, and chemically processed to extend their shelf life and make them more “neutral.” Consequently, they lose pretty much all of their flavor and health benefits.
Don’t think the word “light” refers to fewer calories! It’s just a marketing term. “Light” olive oil has the same amount of calories as any other oil. “Light” just refers to the oil’s color and taste. Spoiler: there’s not much of either.
Most of the time, these olive oils (without the extra) are a blend from multiple sources. As a result, there’s no way to know how fresh they are. So while they may be cheaper, what you save in money, you definitely lose in terms of quality and health. Furthermore, production standards are less strict than those reserved for EVOO. In the end, there’s really no way of knowing how old the oil is on the shelf, nor where it came from.
How to Choose the Right Olive Oil for Cooking?
We will never recommend cooking with anything other than EVOO. Here’s how to shop smart when you’re picking your extra virgin olive oil:
Look for dark bottles or tins. Light is the enemy of EVOO, protect your oil like it’s a vampire.
Check for a harvest date. Fresh is best. There’s no use in “ageing” extra virgin olive oil. Olive oil doesn’t get better with age, no matter what that dusty bottle in the back of the cupboard says.
- Look for an indicator of provenance. The absence of this info suggests the oil is a blend from multiple years, multiple regions, or even countries.
- The olive variety matters. Just like winemakers, some EVOO producers stick with a monovarietal, while others blend a selection of cultivars to create a specific flavor profile.
Know your producer or your seller. Transparency is everything. A trustworthy label will tell you what olives were used, where they were grown, who milled them, and when they were harvested and bottled.
Keep it cool and dark. Store your EVOO away from sources of heat and light (such as the stove, dishwasher, or other countertop appliances). Plus, you should aim to use it within a year of harvest. That way, you’re getting the most health benefits and optimal flavor!
At Gustiamo, we only carry 100% real Italian extra virgin olive oil from producers we know personally. No blending, no funny business, no mystery oils. Just olives, tradition, and a whole lot of passion.
So the next time you’re cooking, drizzling, dipping, or frying—do it with the good stuff. Your food (and your body) will thank you.