Low fat diets are so 1992, and thankfully, healthy fats, like avocados, coconut oil, grass-fed butter, nuts and olive oil, have made a resurgence of “acceptability” in our diets.
Healthy fats do a body good with positive side effects including:
- Boosted metabolism
- Enhanced brain power and focus
- Revved energy
- Healthy hormone production
- Enhanced digestion and elimination
- And, making things taste amazing (duh).
Olive oil, in particular, gets LOTS of praise as a “heart healthy” fat, and a “Mediterranean” way of life
However, not all olive oils—are created equal.
And chances are, that olive oil in your pantry is rancid—not containing the healthy fats and nutrient benefits that the label claims.
HERE’S 3 THINGS YOU NEED TO KNOW ABOUT OLIVE OIL
- What You See on the Label NOT What You Get. Many of the olive oils on shelves are oxidized (rancid), of poor quality, and/or altered with add in’s of cheaper refined oil. A study of 5 of the “top” imported olive oils in the U.S. claiming to be “pure” olive oil found that nearly 75% of samples failed the standards for pure extra virgin olive oils (Frankel et al, 2011). Some of the standards for pure olive oil include: Contain the complete fatty acid profile on the label, clean and pure taste, extraction of odors, low gas content and low chlorophyll (colored) pigments.
- “Rancid Olive Oil” is Bad Because…Why is rancid olive oil so bad? Will it cause health issues? Potentially, but not necessarily. When diluted olive oils are blended other oils (like hydrogenated fats—canola oil or vegetable oil), then, yes, you are NOT doing your body good.As for the other downsides with rancid olive oil? You are simply NOT getting the quality fats or nutrients you think you’re getting with olive oil if that oil is rancid, failing to meet quality standards.The sad fact is that most people in the US, for example, are accustomed to the flavor of rancid olive oil. Not only does REAL olive oil taste best when it is fresh (olive oil is best consumed within a year of harvest), but it also less greasy and contains an entire profile of antioxidants and healthy fats that fuel your health.
- You Probably Can’t Tell a “Bad” Oil from a “Good One” (Unless you do this) Which olive oil to buy at Whole Foods? You probably can’t tell, and if you’re deciding on terms like “Extra Virgin Olive Oil” (EVOO) alone, you still may not be choosing the “right” olive oil. While “extra Virgin Olive Oil” IS still a necessary component, it is not always the real deal that its label claims.Here’s what you need to know about EVOO as well as some other key components to look for when it comes to shopping:
- Know What “Extra Virgin” Means: “Extra Virgin” the oil must pass both an official chemical test in a laboratory and a sensory evaluation by a trained panel recognized by the (IOC) International Olive Council. The oil must be found to be free from defects while exhibiting some fruitiness. Extra Virgin Olive Oil should NOT be fusty, musty or rancid, doesn’t have muddy sediment, and doesn’t have a vinegary taste.
- Manufacturing & Expiration Date: Again, since olive oil is best within a year or two of production, if it’s surpassed this or if there is no date, it’s probably not “the one” for you (Note: Most oils, if unopened and stored in a cool dark place, will still be good for up to two years, but they steadily lose the fresh fruitiness that you want in olive oil).
- Cold Pressed vs. Cold Processed: Cold pressed is part of the natural fermentation and production process of real olive oil (not processed foods people)
- Source It: Does the label tell you where the oil comes from? If not, it may not be the one for you.
- Taste It: Whenever possible, taste before you buy. Is it greasy? Thick? Stale? Real olive oil tastes like flavors of olive, apple, grass or tomato, or flavors often described as green, sweet or nutty. If you open a bottle and find that it’s rancid, return it.
- Smell It: Good olive oil smells like fresh green or ripe olives, not like fermented olives.
- Color: Is it greenish? Yellowish? Pure olive oil is clearer more than anything. More pigment=less nutrients.
My favorite olive oil?
If I am not buying an olive oil at my local farmer’s market (or Greece obviously), buying my olive oil from Kasandrino’s Olive Oil is my next best bet.
Do as the Greeks do and get the real deal.