The ultimate ingredient.. Why olive oil is the staple choice in cooking

The benefits of cooking with Extra Virgin Olive Oil

Cooking with Extra Virgin Olive Oil (EVOO) offers a range of benefits, making it the most popular choice in many kitchens. Here are some key advantages:

Nutritional Value:

EVOO is high in monounsaturated fats, particularly oleic acid, which can help reduce inflammation and may have beneficial effects on genes linked to cancer.

It contains a variety of powerful antioxidants, including vitamin E and polyphenols, which help protect the body from oxidative stress and inflammation.

Heart Health:

EVOO can help improve cholesterol levels by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol.

Regular consumption has been linked to reduced blood pressure, which is a key factor in heart health.

Anti-Inflammatory Properties:

EVOO contains oleocanthal, a compound with anti-inflammatory properties similar to those of ibuprofen, making it beneficial for reducing chronic inflammation.

Digestive Health:

EVOO can help improve general digestion by reducing gastric acid secretion and has a protective effect against ulcers and gastritis. It also has antimicrobial properties that can help maintain a healthy gut microbiome.

Brain Health:

The antioxidants in EVOO, particularly polyphenols, can help protect brain cells from oxidative stress, potentially reducing the risk of cognitive decline and neurodegenerative diseases like Alzheimer’s.

Weight Management:

The healthy fats in EVOO can help increase feelings of fullness, which can aid in weight management by reducing overall calorie intake.

Some studies suggest that the monounsaturated fats in EVOO can help boost metabolism, also aiding weight control.

Skin and Hair Benefits:

When used in cooking and as part of a regular diet, EVOO can help maintain healthy skin and hair due to its moisturising properties and nutrient content. The antioxidants in EVOO can help protect skin from premature aging and damage caused by free radicals.

Versatility in Cooking:

EVOO adds a distinct and pleasant flavour to a wide variety of dishes, enhancing the taste profile of foods.

Whilst not as high as some other oils, EVOO’s smoke point is sufficient for most cooking methods, making it suitable for sautéing, roasting, and even some forms of frying.

Cultural and Culinary Tradition:

EVOO is a cornerstone of the Mediterranean diet, which is associated with numerous health benefits, including longevity and reduced risk of chronic diseases.

Incorporating extra virgin olive oil into your cooking can contribute to a healthier diet and overall well-being, offering both culinary and health benefits.

Does EVOO lose its health benefits when heated?

The impact of heating extra virgin olive oil (EVOO) on its health benefits is a topic of considerable interest and research. Here’s a detailed look at what happens when EVOO is heated and how it affects its health benefits:

Smoke Point:

EVOO has a relatively high smoke point, typically around 375-420°F (190-215°C), which is higher than other unrefined oils. This makes it suitable for most cooking methods, including sautéing and baking, but not for high-temperature frying.

Nutrient Stability:

The monounsaturated fats in EVOO, particularly oleic acid, are relatively stable at higher temperatures. This means that they do not easily break down into harmful compounds when heated within the parameters of normal cooking temperatures.

While some antioxidants and polyphenols may degrade when exposed to high heat, many of them remain intact or only partially degrade. Research shows that a significant portion of EVOO’s antioxidants and polyphenols can withstand cooking temperatures, maintaining their beneficial properties.

Formation of Harmful Compounds:

Heating any oil can cause oxidation, leading to the formation of harmful compounds such as free radicals. However, EVOO’s high content of monounsaturated fats and antioxidants helps protect it against oxidation better than many other oils.

Studies indicate that EVOO produces fewer harmful aldehydes compared to other commonly used cooking oils like sunflower or corn oil, even when heated to high temperatures.

Retention of Health Benefits:

The beneficial effects of EVOO on heart health, such as improving cholesterol levels and reducing blood pressure, are largely retained when it is used in cooking.

Some of the anti-inflammatory properties of EVOO, attributed to compounds like oleocanthal, may diminish with high heat, but a significant amount remains intact at typical cooking temperatures.

While some heat-sensitive compounds might reduce in efficacy, the overall profile of healthy fats and many antioxidants is preserved, continuing to provide digestive and cognitive benefits.

Practical Tips for Cooking with EVOO:

Using EVOO at moderate heat (e.g., sautéing and baking) can help retain its health benefits. Avoid prolonged cooking at very high temperatures to minimize nutrient loss.

To maximise the health benefits, use it in cold applications like salad dressings, drizzling over cooked dishes, or for dipping bread.

Store EVOO in a cool, dark place to protect it from light and heat, which can cause oxidation over time.

In conclusion, while heating extra virgin olive oil can cause some reduction in its antioxidant levels, many of its health benefits, particularly those related to its fat composition, remain intact. Using EVOO at moderate temperatures is a healthy and flavourful choice for cooking.

Research into cooking with EVOO

Research into cooking with extra virgin olive oil (EVOO) has provided valuable insights into its stability, health benefits, and practical use in various culinary applications. Here are key findings from recent studies:

1. Stability and Nutrient Retention

EVOO is rich in monounsaturated fats (mainly oleic acid) and antioxidants like polyphenols, which provide high oxidative stability. Studies show that EVOO is more resistant to oxidation compared to other vegetable oils when heated to common cooking temperatures.

The smoke point of EVOO is generally around 375-420°F (190-215°C). Cooking below this temperature range minimizes the breakdown of beneficial compounds.

Whilst some antioxidants and polyphenols in EVOO degrade with prolonged heating, a significant proportion remains intact even after cooking. Research indicates that EVOO retains substantial antioxidant activity and phenolic content after being heated to 180°C (356°F) for 36 hours.

Specific studies have noted that although heating reduces the levels of some polyphenols, the remaining content still provides considerable health benefits.

2. Health Benefits When Cooked

Lipid Profile: Cooking with EVOO helps improve lipid profiles by maintaining high levels of HDL (good) cholesterol and lowering LDL (bad) cholesterol, even after heating.

EVOO retains its beneficial effects on blood pressure regulation when used in cooking, contributing to overall cardiovascular health.

Although some heat-sensitive compounds may diminish, EVOO retains enough oleocanthal to exert anti-inflammatory effects post-cooking.

The high antioxidant content of EVOO provides protection against oxidative stress and inflammation, factors linked to cancer development. Research suggests these protective effects persist even when EVOO is used in cooking.

Cooking with extra virgin olive oil retains many of its health benefits due to its high oxidative stability and content of beneficial compounds. While some degradation occurs with heating, the remaining nutrients still offer significant health advantages. EVOO remains a superior choice for a variety of cooking methods, contributing to a balanced and healthy diet.

References:

Flynn, D. (2014). The stability of extra virgin olive oil under high-temperature heating. Journal of Agricultural and Food Chemistry.
Gouvinhas, I., et al. (2019). Effect of olive oil phenolic compounds on oxidative stability and shelf-life. Food Chemistry.
Boskou, D. (2015). Olive Oil: Chemistry and Technology. AOCS Press.
Esposto, S., et al. (2017). Effect of olive oil phenolic compounds degradation on the overall quality of oil. European Journal of Lipid Science and Technology.
Taticchi, A., et al. (2013). Chemical and sensory evaluation of extra virgin olive oil obtained from different olive cultivars. Journal of Agricultural and Food Chemistry.
Kalogeropoulos, N., et al. (2007). Phenolic compounds retention in virgin olive oil during heating. Journal of Agricultural and Food Chemistry.
Covas, M. I., et al. (2006). The effect of polyphenols in olive oil on heart disease risk factors: A randomized trial. Annals of Internal Medicine.
Perona, J. S., et al. (2006). Virgin olive oil reduces blood pressure in hypertensive elderly subjects. Clinical Nutrition.
Beauchamp, G. K., et al. (2005). Phytochemistry: Anti-inflammatory properties of extra virgin olive oil. Nature.
Owen, R. W., et al. (2004). Olive-oil consumption and health: The possible role of antioxidants. Lancet Oncology.
Visioli, F., & Galli, C. (2002). Biological properties of olive oil phytochemicals. Critical Reviews in Food Science and Nutrition.
García-González, D. L., et al. (2010). Olive oil stability under frying conditions: Comparative study. Journal of Agricultural and Food Chemistry.
Lavelli, V., et al. (2006). Evaluation of heat and oxidative damage during storage of extra virgin olive oil. Journal of Food Lipids.
Servili, M., et al. (2004). Phenolic compounds and sensory properties of virgin olive oil. Journal of Agricultural and Food Chemistry.

What are the different types of olive oil?

Do you love olive oil? If you’re like most people, the answer is likely ‘yes’ but do you know your extra virgin olive oil from your refined olive oil?

According to the International Olive Council, there are five different grades of olive oil, each with clearly defined standards. They are:

• Extra Virgin Olive Oil
• Virgin Olive Oil
• Refined Olive Oil
• Olive Pomace Oil
• Lampante Oil
• Why Morocco Gold Extra Virgin Olive Oil?

Why it’s important to choose the best olive oil for your needs

Olive oil is a healthy, delicious option to cook with, but not all olive oils are created equal.

The world of olive oil can be a complex one, with multiple types available and each one boasting a unique taste and set of health benefits. But why the differences? Well, it all comes down to the way in which the oil is made. For example, cold-pressed extra virgin olive oil like Morocco Gold is made by crushing the olives and extracting the oil without the use of heat or chemicals.

This process yields a robust, fruity flavour and a high concentration of antioxidants. On the other hand, other types of olive oil may undergo a refining process that strips away some of the natural flavours and health benefits. Ultimately, it’s up to the consumer to decide which type of olive oil is best for their needs and preferences.

It’s important to understand the different types of olive oil and choose the right one for your needs.

What is Extra Virgin Olive Oil?

Extra virgin olive oil is the highest quality olive oil you can get. Genuine extra virgin olive oil is rare and as a result is slightly more expensive.

The chemical characteristics of extra virgin olive oil (as with all vegetable oils) give an indication of the care with which it was made and stored: how the fruit was grown, transported and harvested, how it was pressed into oil, and how the oil was packaged and bottled. Stringent chemical analysis also helps to determine if the oil is adulterated in any way. The chemical standards for extra virgin olive oil are the highest of all the grades and, as such, offer a guarantee of quality.

The definition of extra virgin olive oil is very precise regards production methods, taste and chemical composition. To be certified as extra virgin, an olive oil must:

• Come from a single source, it is not mixed / blended with other olive oils, even if they are of extra virgin quality
• Come from the first pressing of fresh, young olives, normally within 24 hours of harvesting
• Be extracted purely by mechanical means at temperatures specifically below 28C.
• Have free fatty acid or acidity level (normally measured as oleic acid) of less than 0.8%.
• Be defect free and have a perfect taste and aroma.

Extra virgin olive oil is the highest grade and best tasting olive oil. The organoleptic (taste) characteristics of a high-quality extra virgin olive oil are typically:

Fruity

• It has pleasant spicy, fruity flavours characteristic of fresh ripe or green olives. Fruitiness varies with the variety of olive. Green fruit yields olive oils that are grassy and herbaceous.
• More mature, ripe fruit yields olive oils that are milder, aromatic, buttery and floral.

Bitter

• Creating a pleasant acrid flavour or sensation on the tongue

Pungent

• Creating a peppery sensation in the mouth and throat.

High quality extra virgin olive oils also contain the antioxidants and polyphenols that give the health enhancing qualities associated with olive oil.

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.