With so many agencies promoting the use of different vegetable oils, ranging from canola, to safflower, to olive oil, it can be very difficult to know which one to choose, particularly if you’re worried about dietary impact on health.
This isn’t made any easier as you browse the relevant section of your local supermarket. I have to say I too am confused at times, and I feel that the labeling often leaves a lot to be desired, and adds to my confusion!
I want to take a look at some of the popular, and not so well know oils in more detail. There are a few I know very little about, and I’m looking forward to digging deeper on these. But, first up it’s the very well known – olive oil!
What are the health benefits of olive oil?
Olive oil contains monounsaturated fat, which can help to lower our risk of heart disease by helping to reduce the total, and LDL cholesterol (bad cholesterol) levels in the blood. It is important to remember, however that all oils are high in calories, and therefore the greatest benefit comes by substituting olive oil for saturated fats, rather than just adding more of the healthier oil into our diets.
A tablespoon of olive oil contains 120kcals, and 14g of fat. 77% of the fat in olive oil is monounsaturated, and 9% is polyunsaturated fat. Virgin olive oils also contain the antioxidants beta-carotene and Vitamin E, along with other beneficial components.
Understanding the labeling terms
Some of the commonly used labeling terminology can be confusing. So, here’s a closer look at what they really mean:
1) Extra-virgin olive oil - comes from the first pressing of the olives, there can be no refined oil added to this oil. It has a low boiling/burning point, making it a poor choice for cooking. Heating olive oil will evaporate the alcohols and esters, which make up its taste and fragrance, however this will not change the health benefits of the oil.
I would recommend choosing a cold pressed extra-virgin olive oil for dipping with bread, or adding to salads, pasta or marinades. The chemistry of a cold pressed oil is not altered during the extraction, and therefore the great olive oil flavour is retained.
2) Virgin olive oil – usually comes from the second press. Again, no refined oil can be added to this oil.
3) Pure olive oil – are usually a blend of refined olive oil, and one of the above two categories of virgin olive oil. The term ‘Pure’ doesn’t mean a great deal, as 100% pure olive oil is often the lowest quality available in retail stores.
4) Olive oil – is a blend of virgin oil and refined oil, it commonly lacks a strong flavour.
5) Light olive oil – actually means refined olive oil. The term ‘light’ merely refers to the taste and colour. Not to be confused with lighter in calories, as the oil has the same calorie and fat content as other oils.
If you want to fry, bake, or saute on high heat with olive oil, a good choice would be pure olive oil, or light olive oil. Using extra-virgin oil for this would be an expensive waste, due to the breakdown of flavours at higher temperatures.
What oils do you use in cooking? If you have any additional comments to add, I’d love to hear from you!
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Great, topic stream Melanie – I’m looking forward to reading the rest of your posts. The one I always get asked about is coconut oil. While I’ve blogged about on the subject, it’s still not an oil of 100% made my mind up on – so would love to know your thoughts.
I cook with olive oil and the occasional little bit of butter
. I sometimes use sesame oil in dressings and, given I don’t eat fish, I also take flaxseed regularly.
Hmm, am I asking too much to also ask your opinion on the fish oil vs flaxseed debate? Again there seem to be conflicting opinions, some saying flaxseed is a good source of Omega 3s and others saying we can’t absorb it very well, so you must have fish.
That’s all!
Kathryn – thanks for getting involved! Yes I have a friend who uses coconut oil quite a lot, but I need to do more research on it myself, as I’m not 100% sure yet!
I also cook with olive oil and butter at times, it really depends on what I’m cooking. I find olive oil works well for me, but I am interested to find out what the other suitable alternatives are. I know that canola oil is recommended by many government agencies as being a ‘healthier’ option – but I don’t like it much!
The fish oil vs flaxseed debate is an interesting one – okay, that’s a challenge!!!
Thanks again!