Ask a Dietitian

As Seen on BCTV Noon News December 16th, 2003

Olive oil is an excellent source of monounsaturated fats which can help maintain levels of your good cholesterol (HDL) and lower your bad (LDL). Extra virgin olive oils are also full of antioxidants which may help reduce the risk of cancer. Choosing an olive oil is becoming almost as complex as choosing a wine. Experts can distinguish quality from the taste and smell of each individual oil. However, if you would like to know more about your olive oil just by looking at the label, here are some things to look for that describe the quality.

Buying Quality Olive Oil
The more information on the label, such as how it was made, the kind of olives used, where the oil was made, the more likely the oil is high-quality.

Grade – “Extra Virgin” is the grade you are looking for. This means that the oil has been untouched by high heat, bleach or chemicals and will retain most of its antioxidants. The lower grades “virgin”, “pure” and “light” olive oils have often been chemically cleaned and have less flavour.

First Cold Extraction – Many brands use the cold pressed method rather than a chemical method for producing a low acidity olive oil. This doesn’t necessarily mean that it is high quality.

Colour – Not always a sign of more taste. Often oil producers will add olive leaves to the oil in processing to add colour. Even a less green oil can have beautiful herbal taste.

Acidity – Go for a low acidity olive oil (0.8 or less). The best oils have an acidity of 0.5 or less. This is a measure of freshness and oil quality.

Country of Origin – Look for an oil that not only tells you the country but also the region where their olives were grown. Turkey, Tunisia, Italy, Spain, France, Greece, Portugal, Morocco and California all grow delicious olives.

Price – As with wine, not always an indicator or quality. The packaging can make a cheap oil expensive. Good olive oil can go from $8 for a liter up to $40 plus. The price will be affected by where it was produced, how it was produced and bottled, which olives were used and if they were handpicked or machine picked and of course the store you buy them in.

Date – Some olive oils will have a best before date and even a harvest date. Try to use your oil within a year of opening it if you are storing it correctly.

Taste – Spectrum organic olive oil is more delicate and mild and can replace your corn or safflower oil in cooking. Philippo Berio has a more fragrant fruity taste. Some have more peppery overtones and others will be more grassy or leafy in taste.

Storing Olive Oil
Store olive oil in a sealed container in a cool dark cupboard. If you like to leave it on the counter, transfer it into a porcelain container or a dark wine bottle with a pouring spout so that light and air won’t get in. Otherwise, cover your glass dispenser with tinfoil. Don’t keep it beside the stove or toaster. If you buy in bulk, consider keeping only some in a container for everyday use and store the rest in the refrigerator.

The Bottom Line
Olive oil is an excellent source of monounsaturated fats which are part of a heart healthy diet. Replace corn, sunflower and safflower oils with olive oil in your everyday cooking for extra flavour and good health.

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