The Best Olive Oil for Cooking in 2024
Olive oil is one of the most popular and widely used cooking mediums, especially in Mediterranean cuisine and regions where it's traditionally a staple. It's widely used in various culinary applications, from deep frying, searing, and sauteing to baking, marinades, and salad dressing.
In many Western countries, olive oil is highly valued for its health benefits and distinct flavor, making it a popular choice. There are different types of olive oils, each with its own distinct flavor and smoke point, making them suitable for different cooking methods.
In this guide, we'll talk about olive oil, which type of olive oil is best for cooking, and the numerous health benefits of cooking with olive oil. We'll also briefly mention other types of olive oil so you can make an informed decision next time you're making a grocery run.
What Is the Best Olive Oil for Cooking?
The most important pieces of information you want to factor in when buying olive oil are the harvest date, extraction, and the region from which it originates. Fortunately, all three are listed on the label.
The harvest date is the most important piece of information, as the most recent dates ensure the oil is fresh and has all of its qualities intact. Choosing the right cultivar is a matter of preference, as it affects the taste. It's important to note that olive oils can be made from a single variety (monovarietal) or a blend of different cultivars to achieve a desired flavor profile.
The extraction method is also a very important factor, as it dictates the quality of the oil. Extra Virgin olive oil, abbreviated as EVOO on certification seals, is the highest-quality olive oil for cooking and is also available on the market. This cold-pressed oil retains all the nutrients and flavor profiles of the olive fruit it's extracted from.
It's a common misconception that this type of oil can't be used in all cooking applications due to its relatively low smoke point. However, this isn't true. While there are vegetable oils (such as canola oil, sunflower oil, avocado oil, and soybean oil) whose higher smoke points make them applicable in high temperatures, high-quality extra virgin olive oil smoke points are high enough for deep frying.
Health Benefits of Using Olive Oil for Cooking
Thanks to its rich and nutritional contents, olive oil offers several health benefits, especially EVOO. Here are some of the most notable benefits of using olive oil in your culinary practice:
Olive oils contain plenty of healthy fats and plenty of biologically active polyphenols (antioxidants). This provides the oil with many dietary and health benefits. The presence of polyunsaturated fats and monounsaturated fats helps reduce inflammation and oxidation (oxidative stress).
On the other hand, antioxidants reduce the risk of chronic diseases associated with the cardiovascular and nervous systems, as well as the risk associated with heart disease. On top of that, police oil helps kill harmful bacteria in the stomach, promoting stomach health.
Different Types Of Olive Oils
Not all olive oil is the same, and there are different types of olive oil, depending on the extraction method. EVOO is the cold-pressed, least-processed, and most rich-tasting olive oil with virtually no acidity, and it often ranges in color from light yellow to deep emerald green.
Virgin olive oil is very similar to EVOO; the production method is pretty much the same, but the quality of the cooking oil is slightly lower. Pure olive oil is most commonly found in grocery stores, and refined olive oil is of lesser quality, as the oils are extracted using heat, which changes the structure of the oil.
