Which Olive Oil Is Best For You

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Olive Oil became a rage in Indian markets few years back.. so much so that anyone and everyone started cooking in Olive Oil. Since we at IWB are reviewing all kinds of cooking oil available in India, I thought of sharing few things that I have learnt about Olive Oil.

Which Olive Oil Is Best For You

If you are regular at supermarkets, you would notice different kinds of Olive oil. Generally, these are –

  1. Extra Virgin Olive Oil

  2. Virgin Olive Oil

  3. Refined Olive Oil

  4. Pure Olive Oil

  5. Pomace Olive Oil

  6. Light Olive Oil

Which Olive Oil Is Best For You ?

How do you decide what fits your requirement ? Let’s first see what these Oilive oils are and how you can use them. Then you will be in a better situation to pick one for you !

1. Extra Virgin Olive Oil

This is the highest quality of olive oil with acidity level less than 1 % . Its rich in antioxidants. Extra virgin olive oil is made by cold pressing of freshly picked olives. It has a strong aroma and taste. It has low smoking point and turns rancid at higher temperature. Extra virgin olive oil is best used in salads or cold dishes.

2. Virgin Olive Oil

This is a little inferior to extra virgin olive oil with acidity level around 2.0%. This oil is made from slightly riper olives and has a lighter flavor. You can use Virgin Olive Oil in salads or low temperature cooking. Its good for body massage and hair massage too !

3. Refined Olive Oil

This is made by refining virgin olive oil. Refining eliminates the acidity level. Refined olive oil is much inferior to other varieties and is produced for bulk consumption. Of course, its cheaper than others ! Its suitable for cooking but not for salads and cold dishes.

4. Pure Olive Oil

If the label says Pure Olive oil or simply Olive oil, don’t get confused, its one and the same thing. This is made by blending refined olive oil and extra virgin olive oil. It has acidity level of around 2.0%. Since heat is used in the preparation and refined oil is used , it is low in nutritional value and has lesser antioxidants. Pure olive oil is good for frying and heavy duty cooking but not suitable for salads since it lacks taste and aroma.

5. Pomace Olive Oil

This is very similar to pure olive oil. During extraction process when all the oil and water is extracted from olives, some oil residue is left that can be extracted from olive pomace. This oil which is extracted from olive pomace stands nowhere in terms of taste, aroma and nutrition as compared to extra virgin olive oil. This olive pomace oil is blended with virgin olive oil just to make it edible enough. Olive Pomace oil is suitable for high heat cooking.

6. Light Olive Oil

Light Olive Oil or Lite Olive oil mean the same. If you thought Light Olive oil means low calories or low fat , you are wrong. Light only means light flavor. You won’t get that strong flavor or aroma in this oil. This oil is low in nutrition, taste and aroma . Since its purity is low, its definitely has a high smoking point unlike extra virgin olive oil.  Light olive oil is good for cooking or baking or grilling or frying.

Which is the healthiest olive oil ?

Extra Virgin Olive Oil , hands down !

Again the same question, which Olive Oil Is Best For You ?

I would say use Extra Virgin Olive Oil for salads. For rest of the cooking, we have loads of other healthy oils in India. I think its sheer foolishness to spend money on refined, light or pomace olive oils when you have other healthier oils that are great for Indian cooking. Some of them are –

Please avoid using Canola Oil !

More Oil reviews coming on IWB, stay tuned !

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