Olive Oil: Get it right

Olive oil is one the healthiest form of fat. It is high in mono-unsaturated fat which is associated with lowering bad cholesterol and reduced risk of cardiovascular disease. Olive oil is the main ingredient in the Mediterranean diet and is thought to be one of the major contributors to the many benefits of the Mediterranean diet. But olive oil comes in many flavors, and only true unprocessed olive oil has the main benefits,

The Mediterranian region, specailly Southern Italy, Greece and Spain are the main producers of high quality olive oil. In these regions olive oil is consumed in most meals, either as a souce of cooking oil or/and dressing. For instance, bread with olive oil is part of most meals. But the olive oil is unprocessed, meaning it is literally the juice of the olives. This is called extra virgin olive oil (EVOO). It is high in polyphenols which are known poten anti-inflammatory products.

Polyphenols are potent natural anti-inflammatory chemicals associated with lowering the risk of cardiovascular disease and other inflammatory diseases. Olives, and unprocessed olive oil is rich in Polyphenols which have a tingy slightly bitter taste.

Most studies that have demonstrated the benefits of Mediterranean diet used high quality olive oil rich in Polyphenols purchased directlyt from local producers (PREDIMED trial).

Unfortuantely, many EVOO products sold in US grocery stores may not meet the same quality standards as the EVOO used in Mediterranean diet trials. An FDA-sponsored study found that only 37.5% of commercial products labeled "extra virgin olive oil" purchased in the US satisfied authenticity criteria, while 62.5% did not meet one or more standards for authentic EVOO.

A separate screening study flagged approximately 61% of commercial EVOO products as potentially not belonging to the class of authentic EVOO, suggesting quality issues or adulteration. Adulterated oils are of poorer nutritional quality, more readily oxidized, and may contain unhealthy substances formed during processing. Most importantly, the lack polyphenols, making them significantly less benefitial.

How to identify quality EVOO:

This is actually quite easy:

1. For one thing, you are not likely to find this in most chain grocery stores as they are not stable on shelves for long and produced in smaller quantities. They also are not as clear and clean, so to the ordinary shopper they may look rotten or bad quality (yes, we are that spoiled).

2. They are always stored in dark containers since Ultraviolate light oxidizes the polyphenols, making it rancid. Which means most of the olive oil in grocery sheleves are void of Polyphenols!

3. They come from single producers.

4. They have one ingredient only: olives.

5. And finally, the best and most accurate test of authencity for a true EVOO is the presence of polyphenols, which cause a tingling and slightly bitter taste in the back of throat few seconds after swallowing. So have a taste and judge for yourself.

I hate to say this, but until writing this blog I myself had little knowledge of the difference between true EVOO with its numerous health benefits and the clear smooth olive oil I buy from the grocery stores. I knew that the fresh olive oil taste different and is much richer, but I did not know the differene in health benefits. So once again I feel cheated by the food industry. It seems like even buying the more expensive fancy bottles at the grocery store with their claim of authenticity and Mediterranean origins is a farce. So on I go to find true unprocessed EVOO in Cleveland OH.