Olive oil 101: Understanding the various types and their distinct characteristics

Virgin olive oil shares similarities with extra virgin olive oil, but it has slightly higher acidity and may exhibit a milder flavour profile. It is also obtained through the first pressing of olives, albeit with less strict quality requirements. “While it may lack the complexity of extra virgin olive oil, it still possesses a range of flavourful descriptors like mellow, buttery or fruity,” said Dr Jhunjhunwala.

Dr Eileen Canday, HOD, Nutrition and Dietetics, Sir H N Reliance Foundation Hospital, Mumbai added, “Extra virgin and virgin olive oil are cold pressed and considered to be less acidic and have a better nutritional composition.”

Cold-pressed refers to the process of extracting oil from olives without the use of heat. This method helps to preserve the oil’s natural flavours, aroma and nutritional value. Due to the gentle extraction process, its characteristics are unaltered.

Extra virgin and virgin olive oil are cold pressed and considered to be less acidic and have a better nutritional composition. (Pic source: Pixabay)

3. Pure olive oil

Pure olive oil, also known as simply “olive oil” or “classic olive oil,” is a blend of refined olive oil and virgin or extra virgin olive oil. It undergoes a refining process to remove impurities and neutralises flavours. “Although it lacks the pronounced taste of virgin oils, it remains suitable for various cooking applications,” shared Dr Jhunjhunwala.

4. Olive pomace oil

Pomace olive oil is produced from the residue or leftover pulp, skin and pits of olives after the initial pressing. It is extracted using solvents such as hexane to remove the remaining oil from the pomace. Afterwards, the oil undergoes refining and blending processes to improve its quality and flavour. “Pomace oil has a higher acidity level (usually above 1%) compared to extra virgin or pure olive oil. It has a milder taste, lighter colour and is more affordable,” explained Dr Jhunjhunwala.

Due to its lower quality and processing methods, pomace olive oil is primarily used in commercial food production such as in the manufacturing of soaps, cosmetics or as an ingredient in lower-grade cooking oils.

How to choose between different olive oils?

The choice of olive oil depends on personal preferences, intended use and cooking methods. While the extra virgin olive oil is considered the most flavourful and nutritious, pure olive oil and pomace olive oil are more suitable for high temperature cooking and have milder flavours.

Below are some guidelines to help determine which oil is suitable for different individuals:

1. Extra virgin olive oil

Extra virgin and virgin olive oil are good for health. “They are good sources of mono-unsaturated and poly-unsaturated fatty acids and can help prevent heart diseases, glucose intolerance and certain types of cancers,” shared Dr Canday. She added that they are known to be anti-inflammatory for the body and have antioxidants like vitamin E and K which fight off free radicals in the body.

“Research shows that olive oil may have neuro-protective properties and may help prevent Alzheimer’s as well,” added Dr Canday.

Recommended for: Those who appreciate intense flavours and want to experience the full aroma and taste of olive oil.

Ideal uses: Best enjoyed raw, drizzled over salads, vegetables, bread or used in dips and dressings to enhance flavours.

2. Pure virgin olive oil

Recommended for: Individuals who prefer a milder flavour and aroma compared to extra virgin olive oil.

Ideal uses: Suitable for everyday cooking such as sautéing, grilling, roasting and baking, where a more subtle olive oil taste is desired.

3. Pomace olive oil

Recommended for: Those seeking a more affordable option or using olive oil in commercial food production.

Ideal uses: Primarily used in food processing such as in the production of sauces, dressings or as an ingredient in other cooking oils.

While the extra virgin olive oil is considered the most flavorful and nutritious, pure olive oil and pomace olive oil are more suitable for high temperature cooking and have milder flavours. (Pic source: Freepik)

Smoking point and olive oil

Although the smoking point of olive oil is relatively high, heating olive oil for a longer duration may lead to production of certain toxic compounds. “Extra virgin olive oil is the olive oil variant that can’t stand the heat. On the other hand, olive pomace oil has a high heat tolerance and doesn’t lose any of its nutrients despite that,” Sharvari Umesh Gude, Senior Dietician and Nutritionist, Manipal Hospitals, Goa told indianexpress.com.

“While the extra virgin olive oil is considered the most flavourful and nutritious, pure olive oil and pomace olive oil are more suitable for high temperature cooking and have milder flavours,” added Dr Jhunjhunwala.

How to store olive oil?

Olive oil should be kept in a dark, enclosed space.

Hope this guide helps you to make more informed choices!

📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!