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What is extra virgin olive oil and is it really that healthy?
The cornerstone of the celebrated Mediterranean diet, extra virgin olive oil is essentially the fresh juice of the olive fruit. By law, it must be produced without heat or chemicals—which is what separates it from all the other edible oils. Here, the magic of what remains—the polyphenols—comes into the picture.
What are polyphenols and why are they special?
Polyphenols are organic compounds found in plants that act as antioxidants. In the case of olives, there's a whole menu of them, some quite powerful and only found in this particular fruit. The most exciting, oleocanthol and hydroxytyrosol, give you that tingle (or burn) on the back of your throat when you taste it. And specifically these give way to some powerful effects on the body...
It's important to note that only "extra virgin" or "virgin" oils contain natural polyphenols, as they are stripped out of any "regular" or "refined" oils in the processing.
Chock full of antioxidants, with anti-inflammatory properties that work like ibuprofen.
By reducing the glycemic index of meals and improving insulin resistance.
Reduces risk of Alzheimer's and dementia, while supporting the gut microbiota.
It's shown to lower "bad" LDL cholesterol and increases "good" HDL.
But what about heating extra virgin olive oil?
While heat will reduce the total polyphenols, cooking with EVOO isn’t just an age-old practice; it’s supported by science. The high monounsaturated fats are stable and unflappable, which makes it more stable than other frying options when heated. Most of your home cooking happens around 200°C, which is within the smoke point of a decent extra virgin olive oil.
In short, it’s not only fine but a healthier option—though if you’re in for the straight polyphenols, then you’ll pour it fresh over your food instead of using it as a prep ingredient.