Pour On These Important Facts About Extra-Virgin Olive Oil

Extra-virgin olive oil is a staple in many kitchens—and for good reason. Here are some fascinating facts about EVOO that you can put to use today!

What’s Special About Extra-Virgin Olive Oil?

True Extra-Virgin Olive Oil (EVOO) is produced without chemicals or heat, and is a rich source of:

• Polyphenols: These are potent anti-inflammatory agents in plant-sourced foods, and they’re abundant in true EVOO. Virgin olive oil has much lower levels of polyphenols.

• Healthier fats: EVOO is predominantly monounsaturated fat, which lowers blood cholesterol when used in place of saturated fats such as butter. Healthy fats also help the body absorb beneficial nutrients, including carotene and lycopene.

• Improved gut health: Tantalizing preliminary findings show that a chemical in extra-virgin olive oil can inhibit the gut from making TMAO, a compound known to cause hardening of the arteries.

The Best EVOO Tickles Your Throat

Here’s why: True EVOO contains high levels of a special polyphenol with strong anti-inflammatory properties called oleocanthal. This chemical causes a slight tickle in the back of your throat—a good sign of a quality product.

And here’s the fascinating part: the oleocanthal in EVOO has unique chemical actions that mimic those of ibuprofen! The liquid form of ibuprofen also tends to tickle the throat, which is how scientists originally identified this connection.

Can You Cook With EVOO?

Yes. But it’s important to keep the cooking temperature in the low-to-medium range to avoid exceeding the smoke point, which is between 350° to 400°F.

Overheating oil to the point of smoking produces harmful byproducts and should be avoided.

EVOO can definitely be used for sautéing, but only at low to moderate heat. A good rule of thumb is to set the heat dial of your range no higher than ~40% of maximal setting.

Keep in mind that extra-virgin olive oil, like all oils, is calorie dense — about 120 calories/tablespoon. A little goes a long way.

Highly Rated Brands

ConsumerLab.com is an independent group that analyzes selected foods and supplements for content and purity. Two of their top picks, based on high polyphenol content, low rancidity, and low price are:

• California Olive Ranch Extra Virgin Olive Oil – Everyday Brand
• California Olive Ranch 100% California Extra Virgin Olive Oil
• Lucini Organic Extra Virgin Olive Oil

TASTE TEST: The oils above have a pleasant peppery taste that tickles the throat (a good sign for both polyphenol content and taste!).

Want to Learn More About Dietary Fats?

Click below to check out one of five award-winning nutrition learning programs from the Gaples Institute! Our 15-minute interactive module on dietary fats is full of practical tips to help guide you and your family to better health today:

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