Over the past decade, nearly everyone has been talking about the benefits of olive oil. Made by pressing olives, this versatile oil is rich in healthy fats, antioxidants, and vitamins. Apart from being a good cooking oil for heart health and overall well-being, it also supports the skin and hair. Let’s take a closer look at the different types of olive oil and their uses.
The Types of Olive Oil
What sets the different types of olive oil apart is their smoke point, which depends on the quality of the oil. As the fatty acid content decreases and the level of refinement increases, the smoke point tends to rise. A lower smoke point generally indicates higher nutritional value, while a higher smoke point makes the oil better suited for cooking.
1. Extra Virgin Olive Oil
Considered the “gold standard” among olive oils, extra virgin olive oil is extracted using a cold-press method that retains the natural goodness of the oil by limiting exposure to high temperatures. Not only can it be used for cooking, but it also offers a range of health benefits.
Some of the benefits of extra virgin olive oil include better blood sugar levels, improved colon and bladder health, anti-inflammatory and anti-ageing properties, and a reduced risk of heart disease and diabetes.
2. Pure Olive Oil
Pure olive oil is an all-purpose cooking oil, suitable for all types of hot cooking, and complements different palates. With its higher smoke point, it is ideal for Indian cooking, which often involves frying. It also contains monounsaturated fatty acids (MUFA), a healthy type of dietary fat. This oil is rich in vitamin E and can also be used for cosmetic purposes, such as body massages, pre-shampoo treatments, makeup removal, and moisturising dry skin.
3. Extra Light Olive Oil
Extra light olive oil is made from ripe olives and produced by refining virgin olive oil. It is mainly used for cooking, including a wide variety of Indian dishes. Although higher in calories, it helps you feel full for longer by slowing nutrient absorption, so it should be consumed in moderation.
4. Pomace Oil
Pomace oil is the lowest-quality olive oil, extracted from the residue that remains after the fruit is pressed. It has little to no taste or aroma and is usually blended with other olive oils to make it edible. Due to this, it is the least expensive on the market and is suitable only for high-heat cooking.
Here’s a table summarising the differences between the different types of olive oil:
| Type of Olive Oil | Extraction Method | Smoke Point | Best Uses | Key Benefits |
|---|---|---|---|---|
| Extra Virgin Olive Oil | Cold-pressed from fresh olives | Low (~190°C) | Salad dressings, drizzling over roasted vegetables, light sautéing, finishing dishes | Rich in antioxidants and healthy fats; supports heart health, blood sugar management, and skin/hair care |
| Pure Olive Oil | Blend of refined and virgin oils | Medium (199°C – 210°C) | Everyday cooking, moderate frying, sautéing; versatile for many dishes | Contains monounsaturated fats; suitable for cooking and cosmetic uses (massage, skincare) |
| Extra Light Olive Oil | Made by refining virgin olive oil | Medium-High (~220°C) | High-heat cooking and frying; suitable for deep-frying and preparing rich gravies | Slows nutrient absorption, helps with satiety; good for regular cooking at higher temperatures |
| Pomace Oil | Extracted from leftover olive pulp and refined | High (230°C – 250°C) | High-heat cooking and deep-frying; ideal for frying snacks and other high-temperature cooking | Affordable with a high smoke point |
Wrapping up
Indians love multi-purpose products, and it’s no surprise that more people are switching to olive oil. With its satisfying taste, thanks to oleic acid, olive oil offers a wide range of health benefits. To experience these benefits, try Figaro Olive Oil, which provides optimal nutrition while making your meals tastier and your life easier.
Frequently Asked Questions (FAQs)
1. Which Edible Oil Is Good for Health?
Olive oil, especially extra virgin, is among the healthiest edible oils due to its antioxidants, monounsaturated fats, and heart and blood sugar-friendly properties.
2. What Is the Difference Between Virgin and Refined Olive Oil?
Virgin olive oil is made by cold-pressing olives, which preserves its flavour and nutrients. Refined olive oil is processed, has a higher smoke point, and is better suited for cooking at high temperatures.
3. Which Oil Is Best for People with Diabetes?
Extra virgin olive oil is a good choice for people with diabetes because it can help regulate blood sugar, support insulin function, and provide healthy fats that benefit overall metabolism.
4. Which Oil Is Good for Heart Health?
Extra virgin olive oil is good for the heart because it contains monounsaturated fats and antioxidants that help lower cholesterol, reduce inflammation, and support overall cardiovascular health.
5. Can Olive Oil Go Bad?
Yes, olive oil can go rancid over time or if stored improperly. Keep it in a cool, dark place and use within 18-24 months of production for best quality.