When I started cooking for myself in my teens, there were only about three types of olive oil available in American grocery stores. Nowadays, the selection has expanded significantly, with numerous options such as “unrefined,” “refined,” “extra virgin,” “light tasting,” and “cold pressed” now common in even the most basic supermarket. This variety can be overwhelming, even for someone like me who works in food! To shed some light on the topic, I sought advice from two experts: Joseph R. Profaci, the executive director of the North American Olive Oil Association, and Olivia Roszkowski, a chef-instructor specializing in Plant-Based Culinary Arts at the Institute of Culinary Education. Here’s a summary of what I discovered.
Extra virgin olive oil is produced by mechanically pressing raw, uncured olives without the use of heat or chemicals during extraction, ensuring its purity. In some regions, extra virgin olive oil must meet specific criteria regarding unsaturated fatty acid levels and the source of the olives. As a result of minimal processing, extra virgin olive oil retains a deeper green hue compared to refined olive oil, though some high-quality versions may appear pale yellow. This type of olive oil offers a bold taste profile, ranging from fruity and herbaceous to buttery and peppery, and is rich in heart-healthy oleic acid, antioxidants, and phenols.
Regular olive oil, also known as refined olive oil, is typically a blend of virgin and refined oils. If a label does not specify “virgin,” it likely contains primarily refined olive oil. The refining process involves physical and chemical treatments, including heat, pressure, and purification with sodium hydroxide. Refined olive oil has a milder flavor, lighter color, and a higher smoke point than extra virgin olive oil, making it preferable for high-heat cooking methods like deep frying. While it also contains heart-healthy oleic acid, refined olive oil has fewer antioxidants and phenols compared to its extra virgin counterpart. Additionally, refined olive oil is more cost-effective and has a longer shelf life.
In terms of usage, extra virgin olive oil is ideal for dishes where a robust olive flavor is desired, such as dipping bread or drizzling over dips like hummus. On the other hand, refined olive oil is better suited for high-temperature cooking due to its higher smoke point. With approximately 75% of olive oils being virgin (including extra virgin) and 25% refined, it’s essential to choose the right type based on your culinary needs.
Like olive oil gelato or olive oil cake, refined olive oil may be preferred for its neutral flavor in certain cooking applications, such as marinades and roasting vegetables or proteins, according to Roszkowski.
When infusing herb oils with chives, sage, parsley, or basil, refined olive oil is recommended to allow the delicate aromatic compounds of the herbs to shine through, explains Roszkowski. This choice ensures that the spotlight remains on the herbs without compromising their flavors.
For high-temperature cooking methods like deep frying, Roszkowski suggests using refined olive oil over extra virgin olive oil. While the smoke point for extra virgin olive oil is typically 400°F, research published in ACTA Scientific Nutritional Health suggests that extra virgin olive oil can withstand even higher temperatures, such as those used in baking and frying, without breaking down.
Both Roszkowski and Profaci agree that when it comes to dishes like pesto, pasta salad, salad dressings, pizza, bread doughs, and pasta dough, the choice between refined and extra virgin olive oil often boils down to personal preference or availability.
Aside from personal taste and cooking preferences, the cost factor should not be overlooked. Extra virgin olive oil is generally priced higher than refined olive oil, making it less economical for tasks like deep frying, which might require larger quantities of oil.
In addition to flavor, smoke point, and budget considerations, the decision between refined and extra virgin olive oil should also take into account the health benefits associated with each. While all olive oils are recognized for their health benefits, Profaci points out that extra virgin olive oil holds a unique advantage.
Regular olive oil, which has a lighter color and taste than extra virgin olive oil, is extracted and processed differently. It is a suitable option for those seeking a milder flavor profile or engaging in high-temperature cooking methods.
On the other hand, extra virgin olive oil is extracted from fresh olives without the use of heat or chemicals, maintaining its natural flavors and beneficial compounds. For individuals looking to incorporate a flavorful olive oil with potential health benefits into their dishes, extra virgin olive oil is the preferred choice.
Ultimately, the choice between refined and extra virgin olive oil hinges on individual preferences, cooking techniques, and health considerations. Whether you opt for the milder notes of refined olive oil or the robust flavors of extra virgin olive oil, both varieties can enhance the taste and nutritional value of your culinary creations.
**Source**: Simply Recipes
