Summary
- Identifying the benefits of both oils for health and cooking applications
- Looking at the features, composition and flavour benefits of both
- Examining the nutritional
Contents
- The features of both popular types of cooking oil
- A summary of the health benefits of olive oil and vegetable oil
- The different uses in cooking for olive oil and vegetable oil
- The processing and flavour features of olive oil and vegetable oil
The features of both types of popular cooking oils
Vegetable oil is a common staple in kitchens around the world due to its versatility, cost-effectiveness, and neutral flavour. Here are some key features:
1. Source and Composition
Vegetable oil is usually a blend of oils derived from various plant sources, such as soybean, corn, sunflower, safflower, canola, and palm. The exact composition can vary depending on the brand and type.
Generally rich in polyunsaturated fats (PUFAs) and monounsaturated fats (MUFAs), the specific ratios of these fats can vary depending on the blend. Common vegetable oils also often have higher omega-6 fatty acid content.
2. Neutral Flavour
Vegetable oil has a mild, neutral flavour that does not overpower the taste of dishes, making it suitable for a wide range of culinary applications, including baking, frying, and sautéing.
3. High Smoke Point
Most vegetable oils have a high smoke point, typically around 400°F (204°C) or higher, which makes them suitable for high heat cooking methods such as deep frying, stir-frying, and grilling.
4. Nutritional Aspects
Like all oils, vegetable oil is calorie-dense, providing about 120 calories per tablespoon.
Typically, vegetable oils are a primary source of fats and lack significant amounts of vitamins and antioxidants unless they are fortified.
5. Cost-Effectiveness
Vegetable oil is generally more affordable compared to specialty oils like extra virgin olive oil, making it a popular choice for everyday cooking.
6. Storage and Shelf Life
Vegetable oil has a relatively long shelf life and can be stored at room temperature. It should, however, be kept in a cool, dark place to prevent oxidation and rancidity.
Commonly available in various packaging, from small bottles to large containers, catering to all different usage needs.
7. Health Considerations
While essential for the diet, an excessive intake of omega-6 fatty acids (common in many vegetable oils) relative to omega-3 fatty acids can contribute to inflammation and health issues, so it’s important to balance the intake.
Some vegetable oils may be partially hydrogenated to increase shelf life, leading to the presence of trans fats, which are harmful to health. It’s therefore advisable to choose oils labelled as non-hydrogenated.
Olive oil is a popular cooking oil known for its health benefits, distinct flavour, and versatility. Here are some key features:
1. Types and Grades
Extra virgin olive oil (EVOO) is the highest quality, cold pressed from fresh olives without using heat or chemicals. It has a robust flavour and high antioxidant content.
Virgin olive oil is also cold pressed, but with slightly higher acidity and less intense flavour compared to EVOO.
Pure or refined olive oil is processed to remove impurities, resulting in a milder flavour and higher smoke point therefore more suitable for high-heat cooking.
Light olive oil is highly refined, with a very mild flavour and high smoke point. The term ‘light’ refers to the flavour and colour, not the calorie content.
2. Flavour Profile
Olive oil, especially EVOO, has a distinctive taste that can range from fruity and grassy to peppery and bitter, making it an excellent choice for enhancing the flavour of dishes.
3. Health Benefits
Olive oil is high in oleic acid, a monounsaturated fat known for its heart health benefits. It contains vitamin E, polyphenols, and other antioxidants that help protect the body from oxidative damage. The compounds in olive oil, such as oleocanthal, also have many anti-inflammatory effects.
4. Nutritional Content
Like all fats, olive oil is calorie-dense, with about 120 calories per tablespoon. In addition to healthy fats, olive oil provides small amounts of vitamins E and K.
5. Cooking Applications
Extra virgin and virgin olive oils are best used for low to medium heat cooking methods like sautéing, baking, and roasting, adding flavour and nutrients to dishes.
Refined or light olive oils, with their higher smoke points, are more suitable for frying and grilling.
Due to its robust and distinctive flavour, EVOO is excellent for drizzling over finished dishes, making salad dressings, dips, and marinades.
6. Smoke Point
The smoke point of olive oil varies:
– Extra Virgin Olive Oil: Around 375°F (190°C)
– Virgin Olive Oil: Around 420°F (215°C)
– Refined/Light Olive Oil: Around 465°F (240°C)
7. Storage and Shelf Life
Olive oil should be stored in a cool, dark place to prevent oxidation and rancidity and should be kept in a tightly sealed container to minimise exposure to air.
Generally, olive oil has a shelf life of 18-24 months, but this can vary based on the type and storage conditions. EVOO may have a shorter shelf life due to its higher content of natural compounds.
A summary of the health benefits of olive oil and vegetable oil
Olive Oil:
- Rich in Monounsaturated Fats: Olive oil is high in monounsaturated fats, particularly oleic acid, which is associated with reduced inflammation and a lower risk of heart disease.
- Antioxidants: Extra virgin olive oil contains antioxidants like vitamin E and polyphenols, which help protect the body against oxidative damage.
- Anti-inflammatory Properties: Olive oil has anti-inflammatory effects, which can be beneficial for overall health.
- Heart Health: Numerous studies have shown that olive oil can improve heart health by reducing blood pressure, cholesterol levels and the overall risk of heart disease.
Vegetable Oil:
- Variety of Sources: Vegetable oil is a blend of oils from various plant sources, such as soybean, corn, canola, and sunflower. The specific health benefits can vary depending on the primary oils used.
- Polyunsaturated Fats: Vegetable oils are typically rich in polyunsaturated fats, including omega-6 fatty acids, which are essential but should be balanced with omega-3 fatty acids to avoid excessive inflammation.
- Lacks Antioxidants: Most vegetable oils do not contain significant amounts of antioxidants compared to extra virgin olive oil.
The different uses in cooking for olive oil and vegetable oil
Olive oil is ideal for dressing salads and drizzling over cold dishes to enhance flavour. It is often used in making dips like hummus and spreads like pesto and suitable for sautéing, roasting, and baking.
It is also a great option for use in marinades for meats, fish and vegetables to both impart flavour and tenderise.
Due to its neutral flavour and high smoke point, vegetable oil is highly versatile and can be used in a variety of cooking methods, including deep and shallow frying, baking, sautéing and stir frying. It can also be used as a base for dressings, marinades, and sauces where a neutral oil is preferred.
The processing and flavour features of olive oil and vegetable oil
Olive Oil:
Harvesting is carried out by hand or mechanically, with very careful timing to guarantee optimum flavour.
For extraction, cold pressing is used for EVOO and mechanically for virgin, to ensure the oil is refined, pure and light.
Unfiltered olive oil ensures a more robust flavour, whilst filtering produces a clearer oil with a longer shelf life.
The focus, particularly for EVOO, remains on preserving natural flavours, aromas and nutrients.
Vegetable Oil:
Seeds and grains are the main source for vegetable oil, with a solvent or mechanical extraction process.
The oil is comprehensively refined to produce a neutral flavour and hydrogenation is then sometimes used to gain the preferred consistency, a higher smoke point and shelf life (as previously mentioned, this can create unhealthier trans fats).
In summary, the processing of olive oil is usually geared towards maintaining its natural flavours and health benefits, particularly in higher-quality oils like extra virgin olive oil. In contrast, vegetable oil processing focuses on maximising yield, achieving a neutral flavour, and ensuring stability and versatility for various culinary uses.
Why Choose Morocco Gold Extra Virgin Olive Oil?
Morocco Gold comes from a single source, from the Beni-Mellal region of Morocco. The olives are harvested by hand, early in the season whilst the fruit is still young and green. The olives are handled with care and attention throughout the harvesting and pressing process to ensure that only the best olives are used for Morocco Gold.
Uniquely, we include the results of our chemical analysis for acidity, peroxide and ultra-violet testing on each and every bottle of Morocco Gold so that our customers can see at a glance the guarantee of extra virgin olive oil quality.
Morocco Gold comes from the Picholine Marrocaine olive, which is characterised by its green, fruity flavour, with hints of almond and herbs, also its high level of polyphenols that give Morocco Gold its health enhancing qualities as well as it’s taste.
It does not have the ‘aggressive’ pungency of some extra virgin olive oils, giving Morocco Gold a well-balanced and satisfying finish. This also makes Morocco Gold highly versatile in how it can be used, either taken directly, dipping with bread, drizzling over salads, sautéing vegetables, the uses are limitless.
Have we helped you pick the best olive oil for you?
So, what is the best olive oil for you? It depends on your needs and preferences. If you’re looking for a versatile oil that can be used in both cooking and salads, an all-purpose olive oil would be a good choice. If you want an oil with a milder flavour that’s great for dipping bread or using in dressings, then go with an extra virgin olive oil. No matter which type of olive oil you choose, you can enjoy the many health benefits they offer.
