Olive oil comes with plenty of opinions, and not all of them are right. You’ve probably heard it shouldn’t be heated, that all olive oils taste and perform the same, or that it’s only for drizzling over salads. These ideas get repeated so often that they start to sound like facts.
In fact, many common conceptions about olive oil are simply myths that prevent one from making proper use of this wholesome ingredient or enjoying the full benefits derived from its use. This article takes a closer look at some of these myths and what’s actually true. Continue reading for more on this!
Myth #1: Olive Oil Isn’t Suitable for High-Temperature Cooking
A common myth about olive oil is that it is unsuitable for high-heat cooking. In fact, Extra Virgin Olive Oil has a smoke point of 175-210°C (350-410°F) and is generally safe for sautéing, roasting, and most stovetop cooking. Thus, it can withstand medium to high heat without breaking down under normal conditions.
Even more important than smoke point is oxidative stability, an oil’s resistance to breaking down or becoming oxidised when heated. This stability also helps extend the oil’s shelf life. Extra Virgin Olive Oil’s unique polyphenols, particularly oleacein and oleocanthal, protect it from oxidative damage during cooking. Its composition, high in monounsaturated fats (MUFAs), low in polyunsaturated fats (PUFAs), and rich in vitamin E, further contributes to its stability.
A study has shown that Extra Virgin Olive Oil is one of the most stable cooking oils when heated, even over long periods, compared with oils like sunflower or canola. This makes it a safe and reliable choice for a wide range of cooking methods.
Myth #2: All Olive Oils Are the Same
Not all olive oils are the same. This healthy cooking oil comes in different grades, each with unique characteristics, flavours, and nutritional profiles. Extra virgin olive oil is the highest quality among all olive oils, obtained from the first cold pressing of olives without any chemical processing. It contains the highest amount of antioxidants, polyphenols, and monounsaturated fats that promote both health benefits and flavour.
Refined olive oils are treated to remove impurities and defects and can have a higher smoke point, but do not retain the beneficial compounds that make extra virgin olive oil healthy and stable to cook with. Many bottles labelled simply “olive oil” are actually a blend of refined and virgin oils, which can be quite variable in quality.
The olive variety, the region where it is produced, the period of harvest, and even storage also influence taste, aroma, and nutritional value. If you choose real extra virgin olive oil, it should give you the full health benefits and flavour that distinguish olive oil from other oils.
Myth #3: Olive Oil Is Only for Salads
Olive oil is so much more versatile than most people give it credit for. Sure, it’s a staple for any Mediterranean dish and great on salads, but it can be used in everything from sautéing and roasting to grilling and even baking.
Its smoke point of about 175-210°C makes it suitable for medium- to high-heat cooking, which means it can be used for daily meals rather than being limited to just salad dressings. Olive oil would, alternatively, work quite well for many types of cuisines, such as in Indian dishes like vegetable stir-fries, paneer tikka, and masala-spiced stir-fry dishes. Being creative with olive oil allows you to enjoy both the taste and health benefits associated with it across different cooking styles.
Myth #4: Extra Virgin Olive Oil Must Be Green
Colour is not a reliable sign of the quality of Extra Virgin Olive Oil. The colour may vary from pale yellow to deep green, depending on the olive variety, region, climate and even timing of harvest.
The freshly pressed olive oil is often green in colour due to the higher levels of chlorophyll and polyphenols. Over time, the colour may change gradually to golden yellow. This change does not indicate lower quality. The green and golden oils could be equally high quality, flavourful, and healthy.
Myth #5: Olive Oil Makes You Gain Weight
Olive oil does not automatically cause one to gain weight. As a matter of fact, it can support healthy weight management when included in a well-balanced diet. Extra virgin olive oil contains oleic acid that could help keep appetite in check through stimulating the release of hormones such as PYY or Peptide YY, GLP-1 or Glucagon-like Peptide-1, and CCK or Cholecystokinin. Research has shown that incorporating Extra Virgin Olive Oil in a Mediterranean-style diet will help attain weight loss, reduce BMI, and visceral fat. Moreover, Extra Virgin Olive Oil contains thermogenic properties that aid your body in efficient calorie burning. Using olive oil in moderation can thus be an ally to a healthy diet plan.
Myth #6: The Older the Olive Oil, the Better the Quality
Olive oil doesn’t improve with age. It is best consumed fresh to appreciate its full flavour and nutrition. Like other oils, this healthy cooking oil has a shelf life, usually lasting for 12 to 18 months from the date it was bottled. Open bottles should be used in 3 to 6 months to maintain taste, aroma, and health properties.
Myth #7: Olive Oil Can Be Stored Anywhere
Olive oil reacts easily to exposure to light, heat, and air. Hence, proper storage is required to preserve flavour and nutritional quality. These elements can easily cause oxidation, which makes it go rancid and reduces health benefits. Store olive oil in a cool, dark place, like a pantry or cupboard, and always keep the bottle tightly sealed. Do not store near the stove, oven, or in direct sunlight since heat and light can accelerate deterioration. Proper storage will help your olive oil stay flavourful and nutritious for as long as possible.
Conclusion
Olive oil is highly misunderstood. It’s not just for salads, it can handle the heat, and its quality really varies. Extra Virgin Olive Oil is high in healthy fats and antioxidants, which makes it a smart choice for daily use. Using it fresh, storing it properly, and experimenting with different dishes lets you enjoy its full flavour and health benefits while avoiding common myths.
Asked Questions (FAQs)
1. What is Olive Oil?
Olive oil is a natural oil produced by the pressing of olives. Extra Virgin Olive Oil is of the highest quality and packed full of flavour, healthy fats, and antioxidants, which make it both delicious and nutritious to use in cooking and dressing.
2. Is Olive Oil Good for Health?
Yes, olive oil is heart-healthy, filled with monounsaturated fats and antioxidants. Regular use will promote cardiovascular health, reduce inflammation, and lead to improved well-being (if used in a balanced diet).
3. What Are the Three Enemies of Olive Oil?
The three main enemies of olive oil include light, heat, and air. Exposure to any of these can cause oxidation, making the oil go rancid and reducing its flavour, nutrients, and health benefits. Proper storage keeps it fresh longer.