You Just Use Olive Oil For Special Occasions
Olive oil is best used when fresh for two reasons: it tastes good and it retains its nutrients when it is totally fresh. In addition, let's not forget that olives are fruit and as with every fruit, the majority of the time you prefer their juice fresh.
After 3-6 months from the harvest date, olive oil is no longer fresh. So next time you discover a nice olive oil, make sure it is used by you.
Never Cook With Olive Oil
So that you use corn oil or canola oil or some other tasteless vegetable or seed oil to cook with. It is often said that it is bad to fry with olive oil. I'm surprised this piece of misinformation still is in the media. So here is the truth: olive oil does not have an extremely low smoke point.
As a matter of fact extra virgin olive oil has a higher smoke point than many refined olive oils, it also contains the polyphenols that reduce the rate of oxidation.
With most quality olive oils, smoke point ranges at about 365 to 410 degrees Fahrenheit. So unless you are doing industrial heavy frying you won't reach the smoke point on your home stovetop.
As with most foods, heating will cause some reduction of the antioxidants A most recent Spanish study, based on information gathered from over 40000 Spaniards, revealed that there was no association between eating fried food and coronary heart disease, but one of the details was that the food was fried in olive oil and was not reused, in other words they didn't fry with the same oil over and over again.
You Don't Eat Too Much Of It
The average consumption of olive oil in the U.S. is 1 teaspoon a day. But if you are attempting to find a way to get the benefits of olive oil, that one teaspoon unfortunately won't cut it. Study after study which displays health benefits of olive oil point to the amount of 2-3 tablespoons a day whether that be:
Cancer or cognitive function
If you are following a Mediterranean diet that is vegetable centered and with little processed food, you will be in your calories even if you consume this amount of olive oil daily.
Furthermore, Olive Oil should be your main source of fat in your diet, if you are attempting to follow a Mediterranean diet that means that the olive oil used on your salad and cooking are the majority of fat you are getting in your diet.
You Purchase "Olive Oil"... But Is It Really Olive Oil?
Labeling can be tricky. When you see on the label "Olive Oil", in the U.S. that means that it is a blend of refined olive oil and virgin olive oils. Generally speaking, refined olive oil is a low quality olive oil that is refined physically and chemically to remove undesirable qualities such a free fatty acids and unpleasant flavor and odor.
This olive oil does not have the beneficial qualities of extra virgin olive oil (polyphenols) or the taste. We recommend you try and purchase top quality extra virgin olive oil.
You Prefer Mild Tasting Olive Oil
Studies have demonstrated that a variety of folks don't know what fresh olive oil tastes like and that in fact they are used to and prefer the taste of rancid olive oil. Olive oil shouldn't taste"buttery", a variety of people think that a buttery taste and an oily feel is what olive oil is about.
That's unfortunately wrong. Olive Oil should have some bitterness to it and fresh olive must taste"green", fresh, a bit peppery, it should not be tasteless or have an"old nuts" taste.