Extra virgin olive oil, the highest grade of olive oil in its purest form, is known for its health benefits and is considered a dining delicacy. This type of oil is gathered from the first press of the olive, which is technically classified as a fruit. Because olives are classified as a fruit, olive oil is technically a fruit juice and has a pleasant taste. Other types of olive oils include pure olive oil, refined olive oil and "light" olive oil. Pure olive oil is the leftover oil gathered after the first pressing and serves as a general purpose oil for cooking and frying. Refined olive oil is virgin olive oil that is refined after the pressing, and light olive oil is the lowest grade of olive oil sold. The term "light" does not mean that it has a lower fat content, since it has the same amount of fat as other olive oils. Light olive oils are mixtures of olive oils with other lower-grade oils, with "light" indicating lower levels of actual olive oil.
Extra virgin olive oil is known for its anti-inflammatory and antioxidant properties. A compound found in extra virgin olive oil, oleocanthal, has anti-inflammatory properties and is probably responsible for the lower risk of cardiovascular disease associated with the Mediterranean diet. Regular consumption of extra virgin olive oil is linked with a decreased risk for cardiovascular disease, including stroke and heart attacks. It may lower cholesterol levels similarly to statins, a type of medication prescribed to lower cholesterol levels. Extra virgin olive oil may even decrease the chance for developing lung and breast cancers and diabetes.
Extra virgin olive oil has a pleasant taste and is best used as a spread for bread or drizzled over a salad, while the lower-grade versions of olive oil are better for general cooking purposes.
What to Look for
The highest quality extra virgin olive oils can be found in natural food stores, although some brands are sold in grocery stores. The extra virgin olive oils should be sold in dark-colored glass containers. Check the expiration date before purchasing, since this type of oil has a relatively short shelf life.
Extra virgin olive oils are sensitive to heat and light and should be stored in dark, cool areas. They can also be stored in wine cellars or refrigerators. Although refrigeration temperature will not spoil the oil, it may cause it to appear cloudy, which will disappear once the oil returns to room temperature.
Common Pitfalls
Extra virgin olive oil typically remains good for up to 18 months after the harvest date. Oil that is expired will have poor taste and may not contain the same level of antioxidants and anti-inflammatory properties.
Do not leave extra virgin olive oil near a window or stove, since light and heat will cause it to become rancid. If it begins to smell peculiar, it has likely spoiled and should be thrown away. The optimal temperature for storing extra virgin olive oil is 70 degrees or below.
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