Olive Oil
Olive oil is 75% OLEIC ACID
From a temperate climate, this monounsaturated oil does not go rancid as easily as polyunsaturated oils.
OLEIC ACID (18:1, w-9) is an omega-9 fatty acid (has a double carbon bond at the 9th bond from the methyl end).
Extra virgin and virgin oils are NOT a good choice for using with high heat (frying, sauteing, grilling) – having smoke points under 400°F. The extra light olive oil has been more processed and therefore has a higher smoke point of 468°F. Instead, use higher smoke point oils, such as avocado or coconut oill for high heat cooking.
If olive oil is packaged in opaque containers in a cool environment, it will retain its precious antioxidants for years
Best purchased in small/medium-sized glass bottles, to prevent its rancidity after opening if not used within a few months
Health Benefits of Monounsaturated Fat
Olive oil (contains 75% monounsaturated fat) touts the following benefits:
Cardiovascular protective
• Decreases free radical damage of LDL cholesterol.
• Increases apolipoprotein A. A major constituent of HDL believed to be cardiovascular protective.
Lowers the incidence of gallstones. Activates the secretion of bile and pancreatic hormones.
FRAUD alert!
– What is sold as olive oil today may NOT be olive oil!
There have been several mainstream reports of this oil being adulterated with cheaper oils; e.g. CBS “60 minutes” aired a segment on the mafia involvement in Italian agriculture.
Olive oil is processed at different levels!
Olive oil is produced by crushing olives between stone or steel rollers. This process preserves the integrity of the fatty acids and the numerous natural preservatives in the oil. It is the only unrefined oil in today’s mass market.
| Olive oil processes | |
|---|---|
| Level of processing | Process |
| Extra virgin | Considered the best, least-processed – comprising the oil from the first pressing of the olives |
| Virgin | From the second pressing |
| Pure | Undergoes some processing, such as filtering and refining |
| Extra Light | Undergoes considerable processing and only retains a very mild olive flavor |
