Olive oil is now one of the most preferred mediums for cooking across the globe. Olive oil is very beneficial for health due to its high antioxidant and anti-inflammatory properties. It consists of 75% monounsaturated fatty acids, these unsaturated fatty acids are very important in lowering your LDL (bad) cholesterol. This makes olive oil equivalent to liquid gold in cooking.
We are sure that you must have seen many types of olive oils in your nearby supermarket. It must be a daunting and confusing task to understand which olive oil is best for cooking and why? What type of olive oil can be used and in which recipes? To solve your queries, we will elaborate on the types of olive oil used in cooking and the best 5 olive oils present in your grocery store.
Types of Olive oil
There are various types of olive oil present in the market. Let’s see what they are and how they can be used in cooking?
Type of olive oil depends on the smoking point of the oil. Low smoking point means high nutrient level, and high smoking point means that the oil has less unsaturated fatty acids and is more refined. But a high smoking point is required if your cooking needs tempering, shallow frying, or deep frying like processes. So based on all these points, we use olive oil in different ways.
Types of Olive Oil
- Extra Virgin Olive Oil (EVOO)
EVOO is the best version of olive oil as it is cold pressed, therefore it is the least refined and most nutritionally dense type of olive present. It is also the most expensive compared to other olive oils. It is mainly used as a dressing in salads, dips, and poured over roasted meat for shine and glaze. Many people drink extra virgin olive oil directly for its numerous health and skin benefits.
- Virgin Olive Oil
This is a slightly lower gradation of EVOO and it is most suitable for baking, sauteing, cooking, dressing, and sauces. This is also extracted from the cold pressing method. Therefore it is rich in natural aroma and flavours. The acidity content is 1- 4% and this oil is temperature resistant too. Thus suitable for low heat cooking methods.
- Pure (Regular) Olive Oil
This type of olive oil is extracted from ripe black olives. This is most suitable for cooking at high temperatures. This is a mixture of EVOO and virgin olive oil. Taste is neutral and mild. Used mainly for baking, sauteing, grilling, etc.
- Light Olive Oil
Best suited for deep frying and baking. The lowest quality of olive oil present in the market.
- Pomace Olive Oil
Made from olive pulp from heating and solvents. Used mainly in industrial purposes. Lowest quality of olive oil and least expensive.
5 Best Olive Oil For Cooking
There are many brands present in the market which claim to be numero uno in the list of best olive oil for cooking. Here we are listing the 5 best olive oils for cooking on the basis of taste, quality, and value for money. The list includes :
1. Graza Sizzle EVOO
This is an all rounder in terms of flavour and freshness. It is suitable for types of cooking. Origin is Jean, Spain.
2. Filippo Berio Extra Light Olive Oil
The best option in olive oil is deep frying, air frying, or any high temperature cooking with olive oil. The origin of this is Italy.
3. Bertolli EVOO
Robust and affordable olive oil. Has grassy and peppery notes in its flavor profile, which is one of the characteristics of the olive oil. Being a global brand, the origin lies in various countries like Chile, Greece, Italy, Morocco, and others.
4. Colavita EVOO
It is the best olive oil in the Mediterranean diet. Originated in Italy. It is an excellent oil for salads and Italian dishes.
5. Bono Sicilia PGI Organic EVOO
It is buttery, fruity, and flowery tasting oil with a hint of bitterness like that of peppercorn. The origin of this lies in Sicily, Italy. Goes great for toasting bread, dressings, and cakes.
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Side Effects of Consuming olive Oil daily
The daily recommended amount of olive oil is 1 to 3 tablespoons only. If you are having too much olive oil in your salads and proteins, then you must rethink, as despite eating a healthy diet, you might not be feeling good as you are ingesting too much olive oil. Thai could lead to bloating, diarrhoea, vomiting, low blood pressure. So, consume this liquid gold in moderation to stay healthy.