Olive oil is a cooking oil derived from the flesh of olives. High in monounsaturated fatty acids and other nutrients, olive oil is a healthier alternative to butter and hydrogenated oils. It's important to choose the right olive oil depending on the type of cooking you're doing, and to avoid heating the oil excessively.
Health Facts
Because it is rich in heart-healthy monounsaturated fatty acids, or MUFAs, olive oil is considered a healthier cooking oil compared to oils high in saturated fat or trans fat, such as peanut oil or tropical oils. According to preventive medicine specialist Donald Hensrud, M.D., MUFAs such as those found in olive oil may lower your cholesterol levels, normalize blood clotting and help regulate blood sugar. Olive oil is also a rich source of vitamins E and K and a type of phytonutrient called phytosterols. However, like all oils, olive oil is high in calories -- 1 tbsp. contains 119 calories -- so it is important to consume olive oil in moderation.
Purposes
Olive oil is a versatile oil that can serve multiple purposes in cooking. Because of its pleasant taste, olive oil can be used as an ingredient in salad dressings, marinades and sauces such as pesto, mayonnaise or romesco -- and as a condiment, drizzled over bread or other dishes. Olive oil is also a suitable cooking oil for frying and can be used for sautéing, browning, stir-frying and deep frying. Different types of olive oil are better suited for different cooking purposes. According to The Olive Oil Source, strong-intensity, extra virgin olive oils are best for cooking fish and meat and for use in marinades -- whereas medium-intensity, extra virgin olive oil is better for bread-dipping, and regular olive oil or virgin olive oil is suitable for frying and sautéing.
Heating and Smoke Point
When cooking with any oil, olive or otherwise, it is important not to heat the oil above its smoke point -- the temperature at which the oil starts to smoke or burn. Olive oil's smoke point of 365 to 400 degrees Fahrenheit, according to The Olive Oil Source. That temperature is slightly lower than those of other common cooking oils such as canola oil and sesame oil, but it is still above the ideal temperature for frying food. The quality of olive oil affects its smoke point, with high-quality extra virgin olive oils possessing the highest smoke points and cheaper, mass-produced olive oils having much lower smoke points. Olive oil that has been previously used, or exposed to light, heat or air, will also have a lower smoke point.
Tips
When choosing an olive oil for cooking, AskDrSears.com recommends picking a "virgin" or "extra virgin" olive oil, and avoiding any olive oil that says "refined" on the label, as this means that the olive oil has been chemically processed. To preserve its health-promoting nutrients, Dr. Hensrud recommends storing olive oil in a dark, room-temperature cupboard, or in the refrigerator. As olive oil can degrade over time, it should ideally be used within six months or at most a year of opening the bottle. It is also important to keep in mind that while olive oil can be used for cooking at relatively high temperatures, olive oil loses much of its flavor when used in high-temperature cooking.
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