Olive Oil
Olive oil is made from the crushing and then subsequent pressing of olives. The fact that olives are rich in oil is reflected in the botanical name of the olive tree -- Olea europea -- since the word "oleum" means oil in Latin.
Olive oil is available in a variety of grades, which reflect the degree to which it has been processed. Extra virgin olive oil is derived from the first pressing of the olives and has the most delicate flavor and strongest overall health benefits.
Extra virgin olive oil can help to reverse your diabetes, but, make certain that the oil is extra virgin or cold-pressed.
When you shop for olive oil, you will notice a host of different grades are available, including extra-virgin, virgin, refined and pure:
Instead, you have to look a little further on the label for other reassurances that you are truly obtaining extra virgin olive oil. One such assurance is the presence of a COOC logo on the label. "COOC" stands for the California Olive Oil Council. This organization (and all of its members) have voluntarily agreed to adopt the strict IOOC standards for labeling of their oils. So if you see the COOC logo on an extra virgin olive oil bottle, you can feel confident that you are getting true extra virgin oil.
You can also look for the initials "A.O.C." or "D.O.P." or "D.P.O." or "D.O" on the bottle. "A.O.C." stands for the French term "Appellation D'origine Controlée." "D.O.P." stands for the Italian "Denominazione d'Origine Protetta" (note that D.O.P. is also written as "D.P.O." in some other European countries). In Spain, a similar designation is "D.O." which stands for "Denominacion de Origen." Any of these initials provides assurance of quality with respect to extra virgin olive oils.
Another term that you may see on a bottle of olive oil is "cold pressed." This term means that minimal heating was used when mechanically processing the olives to make oil. We like the idea of cold pressed extra virgin olive oil, because we believe that minimal use of heating, combined with the phytonutrient-rich first pressing of the oil, provides the strongest possible nutrient composition from an extracted oil.
How to Avoid Olive Oil Scams:
The best strategy is three-fold:
1. Learn how to taste-test any olive oil you buy.
2. Check the labels FOR some of the lettering above, i.e. COOC, AOC, DOP.
3. Find an olive oil producer with impeccable integrity and passionate dedication to providing the absolute finest quality oil possible.
You may be so used to the taste of adulterated olive oil that you don't even have a point of reference to evaluate quality. The most tell-tale sign of inferior olive oil is anunpleasant acrid, burning aftertaste at the very back of your tongue and down the back of your throat after tasting and swallowing it.
Beware of a "peppery taste", which is a strong sign of rancidity (oxidation and spoilage).
Polyunsaturate-rich nut and seed oils such as soy and hazelnut oils are used to adulterate many so-called 'olive oils.' Seed and nut oils are subject to turning rancid - much more so than olive oil, which is mostly mono-unsaturated fatty acids. Rancidity results in that acrid, burning aftertaste.
A very peppery aftertaste also can mean the acidity is high (lower grade olive oils are more acidic than first cold-pressed extra virgin).
One quality to look for when you buy olive oil:
The very best olive oils are buttery, rich and luxuriant to the taste, full of life, with very minimal 'peppery' qualities. This is because of their freshness as well as low acid content.
Note: For more information about where to buy the best super foods (and supplements), get the Nutritional Supplements and Super Foods ebook.
Even though olive oil's monounsaturated fats are more stable and heat-resistant than the polyunsaturated fats that predominate in other oils (especially the easily damaged omega-3 fatty acids found in flax seed oil, which should always be refrigerated and never heated), olive oil should be stored properly and used within 1-2 months to ensure its healthy phytonutrients remain intact and available. Research studies have shown compromise in the nutritional quality of olive oil after two months' period of time, even when the oil was properly stored.
Proper storage of olive oil includes protection from light. There is debate about the ideal type of storage container. Tinted glass bottles are one of the best storage options for preventing unwanted contamination of the olive oil with packaging materials (as might occur, for example, with the use of dark plastic bottles in which very small amounts of plastic might migrate from the bottle into the oil). However, depending upon the degree and type of glass tinting, exposure to all light might not be prevented with the use of tinted glass.
Metal containers for olive oil storage are also an option, although it is unclear about the potential for olive oil to be affected by the metal elements in the container. The transfer of olive oil to a sealed ceramic container is also an option.
If you decide to purchase olive oil in a tinted glass bottle, we recommend that you store it in a lightproof area, like a cabinet with solid doors or closed pantry. If you decide to purchase in either plastic or metal containers, you may want to take the additional step of moving the oil into a ceramic container that can be sealed.
If you aren't sure how quickly you will be using your olive oil, you may want to buy it in small-size amounts to avoid the problems that can arise with longer-term storage.
Purchase only as much as you will use in one to two months and store away from light and heat. Protect your olive oil's flavor and antioxidants by transferring 7 to 10 days' worth of oil to a smaller bottle to lessen the oxidation that occurs when the oil is exposed to air. Leave this small bottle at room temperature for easy use, but refrigerate the rest. When chilled, olive oil will solidify slightly and turn cloudy, but once restored to room temperature, it will regain its normal appearance, and its quality will be better maintained. Although it may be convenient, definitely don't store your olive oil near the stove as the heat will damage it.
While we haven't seen research that discusses declines in carotenoids and vitamin E for extra virgin olive oil, we have seen it for virgin oil. While this is not the type of oil we recommend, we still thought to include this interesting information here:
Research conducted at the University of Lleida in Spain and reported in the Journal of Agriculture and Food Chemistry found that levels of chlorophyll, carotenoids and antioxidant phenols dropped dramatically after virgin olive oil had been in storage 12 months-even under the best controlled conditions.
Chlorophyll content dropped by as much as 30%; beta-carotene by 40%, and vitamin E (alpha-tocopherol) by 100%!
Phenols, which are not only the main antioxidants in virgin olive oil, but are also responsible for its distinctive rich flavor, also dropped precipitously after 12 months storage.
Research published in New Scientist magazine has confirmed that light destroys many of the antioxidants in olive oil. Researchers at the University of Bari, in southern Italy, compared oils stored in the light or in the dark for 12 months. Oils stored in clear bottles under supermarket lighting lost at least 30% of their tocopherols (vitamin E) and carotenoids.
After just two months' exposure to light, peroxide (free radical) levels had increased so much that the olive oil could no longer be classified as extra virgin.
Olive oil is available in a variety of grades, which reflect the degree to which it has been processed. Extra virgin olive oil is derived from the first pressing of the olives and has the most delicate flavor and strongest overall health benefits.
Extra virgin olive oil can help to reverse your diabetes, but, make certain that the oil is extra virgin or cold-pressed.
How to Select Olive Oil
Since olive oil can become rancid from exposure to light and heat, there are some important purchasing criteria you should follow to ensure buying a better quality product. Look for olive oils that are sold in dark tinted bottles since the packaging will help protect the oil from oxidation caused by exposure to light. In addition, make sure the oil is displayed in a cool area, away from any direct or indirect contact with heat.When you shop for olive oil, you will notice a host of different grades are available, including extra-virgin, virgin, refined and pure:
- Extra virgin is the unrefined oil derived from the first pressing of the olives and has the most delicate flavorVirgin olive oil is also derived from the first pressing of the olives but has a higher acidity level than extra virgin olive oil (as well as lower phytonutrient levels and a less delicate taste). Chemically, the difference between extra virgin olive oil and virgin olive oil involves the amount of free oleic acid, which is a marker for overall acidity. According to the standards adopted by the International Olive Oil Council, "virgin" can contain up to 2% free acidity (expressed as oleic acid), while "extra virgin" can contain up to 0.8% of free acidity.
- Note: For more technical information on olive oil, you may want to visit the International Olive Oil Council website www.internationaloliveoil.com.
- "Pure olive oil" is a phrase that is somewhat confusing, and perhaps also somewhat misleading. If you see the term "pure" on the label of an olive oil container, it typically means that the oil is a blend of refined and unrefined virgin olive oils. "Refined olive oil" is obtained from unrefined virgin olive oils, and it's only allowed to contain up to 0.3% of free acidity. However, while lower in free acidity than extra virgin or virgin olive oils, refined olive oil loses some of its unique nutrient content through the refining process. For this reason, we recommend the purchase of extra virgin olive oil over all other olive oil types, including "pure olive oil."
Instead, you have to look a little further on the label for other reassurances that you are truly obtaining extra virgin olive oil. One such assurance is the presence of a COOC logo on the label. "COOC" stands for the California Olive Oil Council. This organization (and all of its members) have voluntarily agreed to adopt the strict IOOC standards for labeling of their oils. So if you see the COOC logo on an extra virgin olive oil bottle, you can feel confident that you are getting true extra virgin oil.
You can also look for the initials "A.O.C." or "D.O.P." or "D.P.O." or "D.O" on the bottle. "A.O.C." stands for the French term "Appellation D'origine Controlée." "D.O.P." stands for the Italian "Denominazione d'Origine Protetta" (note that D.O.P. is also written as "D.P.O." in some other European countries). In Spain, a similar designation is "D.O." which stands for "Denominacion de Origen." Any of these initials provides assurance of quality with respect to extra virgin olive oils.
Another term that you may see on a bottle of olive oil is "cold pressed." This term means that minimal heating was used when mechanically processing the olives to make oil. We like the idea of cold pressed extra virgin olive oil, because we believe that minimal use of heating, combined with the phytonutrient-rich first pressing of the oil, provides the strongest possible nutrient composition from an extracted oil.
Olive Oil Scams: Buying Authentic First-Pressed Extra Virgin Olive Oil
Just because it says "extra virgin" on the label or just because it says "imported from Italy" doesn't mean a hill of beans concerning whetehr the olive oil is really extra virgin, first-pressed or cold-pressed.
Beware of scams where they use hazelnut oill, soy oil or other oil, and add enough beta carotene to give it a more mellow, rich, full-bodied flavor. Then, they add a touch of industrial-grade chlorophyll to give it that lovely greenish tint characteristic of first cold-pressed oil from green olives.
Another tactic is to cut first cold-pressed, extra virgin with second, third or fourth pressing olive oil.How to Avoid Olive Oil Scams:
The best strategy is three-fold:
1. Learn how to taste-test any olive oil you buy.
2. Check the labels FOR some of the lettering above, i.e. COOC, AOC, DOP.
3. Find an olive oil producer with impeccable integrity and passionate dedication to providing the absolute finest quality oil possible.
You may be so used to the taste of adulterated olive oil that you don't even have a point of reference to evaluate quality. The most tell-tale sign of inferior olive oil is anunpleasant acrid, burning aftertaste at the very back of your tongue and down the back of your throat after tasting and swallowing it.
Beware of a "peppery taste", which is a strong sign of rancidity (oxidation and spoilage).
Polyunsaturate-rich nut and seed oils such as soy and hazelnut oils are used to adulterate many so-called 'olive oils.' Seed and nut oils are subject to turning rancid - much more so than olive oil, which is mostly mono-unsaturated fatty acids. Rancidity results in that acrid, burning aftertaste.
A very peppery aftertaste also can mean the acidity is high (lower grade olive oils are more acidic than first cold-pressed extra virgin).
One quality to look for when you buy olive oil:
The very best olive oils are buttery, rich and luxuriant to the taste, full of life, with very minimal 'peppery' qualities. This is because of their freshness as well as low acid content.
Note: For more information about where to buy the best super foods (and supplements), get the Nutritional Supplements and Super Foods ebook.
How to Store Olive Oil
Proper storage techniques for olive oil are very important, not only to preserve the delicate taste of the oil, but also to ensure that it does not spoil and become rancid, which will have a negative effect on its nutritional profile.Even though olive oil's monounsaturated fats are more stable and heat-resistant than the polyunsaturated fats that predominate in other oils (especially the easily damaged omega-3 fatty acids found in flax seed oil, which should always be refrigerated and never heated), olive oil should be stored properly and used within 1-2 months to ensure its healthy phytonutrients remain intact and available. Research studies have shown compromise in the nutritional quality of olive oil after two months' period of time, even when the oil was properly stored.
Proper storage of olive oil includes protection from light. There is debate about the ideal type of storage container. Tinted glass bottles are one of the best storage options for preventing unwanted contamination of the olive oil with packaging materials (as might occur, for example, with the use of dark plastic bottles in which very small amounts of plastic might migrate from the bottle into the oil). However, depending upon the degree and type of glass tinting, exposure to all light might not be prevented with the use of tinted glass.
Metal containers for olive oil storage are also an option, although it is unclear about the potential for olive oil to be affected by the metal elements in the container. The transfer of olive oil to a sealed ceramic container is also an option.
If you decide to purchase olive oil in a tinted glass bottle, we recommend that you store it in a lightproof area, like a cabinet with solid doors or closed pantry. If you decide to purchase in either plastic or metal containers, you may want to take the additional step of moving the oil into a ceramic container that can be sealed.
If you aren't sure how quickly you will be using your olive oil, you may want to buy it in small-size amounts to avoid the problems that can arise with longer-term storage.
Purchase only as much as you will use in one to two months and store away from light and heat. Protect your olive oil's flavor and antioxidants by transferring 7 to 10 days' worth of oil to a smaller bottle to lessen the oxidation that occurs when the oil is exposed to air. Leave this small bottle at room temperature for easy use, but refrigerate the rest. When chilled, olive oil will solidify slightly and turn cloudy, but once restored to room temperature, it will regain its normal appearance, and its quality will be better maintained. Although it may be convenient, definitely don't store your olive oil near the stove as the heat will damage it.
While we haven't seen research that discusses declines in carotenoids and vitamin E for extra virgin olive oil, we have seen it for virgin oil. While this is not the type of oil we recommend, we still thought to include this interesting information here:
Research conducted at the University of Lleida in Spain and reported in the Journal of Agriculture and Food Chemistry found that levels of chlorophyll, carotenoids and antioxidant phenols dropped dramatically after virgin olive oil had been in storage 12 months-even under the best controlled conditions.
Chlorophyll content dropped by as much as 30%; beta-carotene by 40%, and vitamin E (alpha-tocopherol) by 100%!
Phenols, which are not only the main antioxidants in virgin olive oil, but are also responsible for its distinctive rich flavor, also dropped precipitously after 12 months storage.
Research published in New Scientist magazine has confirmed that light destroys many of the antioxidants in olive oil. Researchers at the University of Bari, in southern Italy, compared oils stored in the light or in the dark for 12 months. Oils stored in clear bottles under supermarket lighting lost at least 30% of their tocopherols (vitamin E) and carotenoids.
After just two months' exposure to light, peroxide (free radical) levels had increased so much that the olive oil could no longer be classified as extra virgin.
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