Olive Oil 101: Virginity
What's the difference between Extra Virgin, Virgin, Olive Oil, and Pomace Oil?
As an olive farmer and small olive oil producer who relocated to Sardinia four years ago to join my husband's five-generation family of olive oil makers, I have encountered firsthand the complexities surrounding olive oil varieties. The plethora of terms such as extra virgin olive oil, virgin olive oil, olive oil, and pomace oil can be overwhelming, leaving many of us feeling lost in a maze of information.
Before moving to Sardinia, I also grappled with the confusion that arises from deciphering olive oil labels. Understanding the distinctions between these olive oil types is crucial yet challenging, especially with the abundance of terminology and marketing messages.
So, what are the differences between extra virgin olive oil, virgin olive oil, olive oil, and pomace oil?
EXTRA VIRGIN OLIVE OIL
Extra Virgin Olive Oil is the highest quality and most flavorful olive oil obtained from the first pressing of olives. It is produced without the use of heat or chemicals, ensuring it retains its natural flavor, aroma, and nutritional value. Extra virgin olive oil has the lowest acidity level, strictly below 0.80% which indicates superior quality and freshness. 0.80%, by the way, is a fairly generous standard. Most extra virgin olive oils on the market are between 0.30-0.50%. The highest quality extra virgin olive oils will have 0.20% or below. Our extra virgin olive oil clocked in at 0.10% this year!
It has a rich, fruity flavor and a distinct aroma due to the high-quality olives used in its production. Extra virgin olive oil is rich in monounsaturated fats, antioxidants, and polyphenols, which offer various health benefits such as reducing inflammation, improving heart health, and protecting against chronic diseases.
Overall, extra virgin olive oil is highly regarded for its superior quality, health benefits, and delicious flavor. It is a staple in Mediterranean cuisine and a popular choice for cooking and culinary uses.
Extra Virgin Olive Oil:
Made from pure, cold-pressed olives without any chemical or heat treatment.
Retains the natural flavors, aromas, and nutrients of the olives.
Known for its robust flavor and distinct fruity notes.
Has the lowest acidity level (less than 0.80%) among all olive oils.
Health benefits of Extra Virgin Olive Oil:
Rich in Antioxidants: Contains vitamin E, oleacein, and oleocanthal to protect against oxidative stress and reduce inflammation.
Heart Health: Helps lower LDL cholesterol and increase HDL cholesterol, reducing the risk of heart disease.
Anti-Inflammatory: Reduces inflammation linked to chronic diseases like heart disease, cancer, and arthritis.
Cancer Prevention: May protect against breast, colorectal, and digestive tract cancers.
Brain Health: Supports cognitive function and may reduce the risk of cognitive decline and neurodegenerative diseases.
Digestive Health: Improves nutrient absorption and promotes healthy bowel movements.
Weight Management: Helps increase satiety and reduce overeating despite being calorie-dense.
VIRGIN OLIVE OIL
The distinction between extra virgin and just virgin olive oil lies in their respective qualities. Extra virgin olive oil is made from the first pressing of olives and has the lowest acidity level, typically below 0.8%. It is considered the highest grade of olive oil and is known for its superior taste and aroma. Just virgin olive oil, on the other hand, may have a slightly higher acidity level, up to 2%, and may not meet the strict quality standards of extra virgin olive oil. While both types are made using the same process, but the olives used are much lower-quality than the olives used to make extra virgin olive oil.
Also made from pure, cold-pressed olives but may have slightly higher acidity levels (up to 2%).
Has a slightly less intense flavor compared to extra virgin olive oil.
Retains some of the natural flavors and aromas of the olives.
The problem with Virgin Olive Oil:
Virgin olive oil contains a lower concentration of polyphenols and antioxidants.
The higher free fatty acids indicate lower quality and freshness. The lower the free-fatty acids, the less stable the oil is, meaning it will go rancid sooner and isn’t as stable when cooking with heat.
OLIVE OIL
Regular olive oil, sometimes labeled as “light” olive oil, is a refined olive oil. It undergoes a process of refining that involves heat and chemical solvents to neutralize the flavors and remove impurities. Regular olive oil is often a blend of refined olive oil and a small amount of virgin olive oil. The addition of virgin olive oil helps improve the flavor and color of the refined oil. The term “light” in the context of olive oil does not refer to its calorie or fat content. Instead, it indicates that the oil has a lighter flavor and color compared to extra virgin olive oil.
Main takeaways:
Also known as "light" olive oil.
A blend of virgin olive oil and refined olive oil.
Refined olive oil is obtained through chemical or heat treatments to remove impurities and neutralize flavors.
Has a milder flavor compared to extra virgin and virgin olive oils.
The problem with Regular Olive Oil:
Lower Nutritional Value: The refining process used to produce regular or "light" olive oil may result in the loss of some beneficial compounds found in virgin or extra virgin olive oil. These compounds include antioxidants, polyphenols, and vitamins that contribute to the health benefits of olive oil.
Reduced Antioxidant Content: Refined oils, including regular olive oil, may have lower levels of antioxidants compared to virgin or extra virgin olive oils. Antioxidants play a key role in protecting cells from damage caused by free radicals and are associated with various health benefits.
Potential for Oxidation: The refining process and exposure to heat during production can make regular olive oil more prone to oxidation. Oxidation can lead to the formation of harmful compounds in the oil, potentially impacting its quality and safety.
POMACE OIL
Pomace oil is a type of oil extracted from the pomace, which is the solid residue left over after the pressing of olives for virgin olive oil production. This oil is extracted using solvents and refining processes to extract any remaining oil from the pomace. Pomace oil is considered a lower grade of olive oil compared to virgin and extra virgin olive oil due to its extraction process and lower quality. It has a milder taste and lighter color than other olive oils. Pomace oil is commonly used in commercial food production, such as in the manufacturing of processed foods, and is also utilized for deep frying due to its high smoke point.
Main takeaways:
Extracted from the residue (pomace) left after pressing olives for virgin olive oil.
Obtained through the use of solvents and refining processes.
Has a milder taste and lighter color compared to other olive oils.
Typically used in commercial food production and for deep frying.
The problem with pomace oil:
Processing Methods: Pomace oil is obtained through the use of solvents and refining processes to extract any remaining oil from the pomace. These processes may involve the use of chemicals like hexane and alkali, which can raise concerns about the presence of residues in the final product.
Lower Nutritional Value: Compared to extra virgin olive oil, pomace oil is considered a much lower grade of olive oil. It lacks the health benefits and nutritional value associated with extra virgin olive oil, which is known for its high content of antioxidants and beneficial fatty acids.
Potential Contaminants: There have been concerns about the potential presence of contaminants in pomace oil. For example, some studies have suggested that pomace oil may contain carcinogenic compounds called PAHs (polycyclic aromatic hydrocarbons). However, it's important to note that the levels of these compounds can vary depending on the production methods and quality control measures.
Extra-virgin olive oil reigns supreme among its counterparts. Derived from the first cold pressing of olives, it boasts a fruity flavor profile and retains healthful properties. Its unrefined nature makes it ideal for drizzling over salads, enhancing dishes, and promoting overall well-being. When choosing olive oil, prioritize the excellence of extra-virgin—the golden elixir of Mediterranean cuisine!
thank you for taking the time to explain so in depth on this topic! I knew I avoided “light olive oil” for a reason lol!
I never understood what pomace oil was before! This is so helpful!