Olive oil is a powerhouse of healthy unsaturated fats and antioxidants. However, how you store and use it can determine its quality and benefits. So, what’s the secret to getting the most out of your olive oil?
Olive oil is prone to oxidation because it is sensitive to heat, light, and oxygen. Exposure to heat sources or direct sunlight accelerates oxidation.
Therefore, it is recommended to stash it in a cool, dark spot. If you have a clear bottle, wrap it in foil or a dark bag.
Always cap it tight after use. Oxygen exposure is like kryptonite to olive oil, zapping its flavor and those precious polyphenols.
Olive oil also dislikes temperature extremes. Avoid storing it above 30°C (86°F) or in the fridge unless you want a solidified mess on your hands.
Depending on the type of olive oil, you should choose an appropriate cooking method. There is virgin olive oil, which is squeezed straight from the fruit, and pure olive oil, a blend of virgin and refined oils.
Pure olive oil is best for high-heat cooking, such as frying between 180°C (356°F) and 240°C (464°F). However, virgin olive oil is sensitive to heat, so it should be kept from heat.
Virgin olive oil contains antioxidant superstars like squalene, tocopherols, and polyphenols. But these are total wimps when it comes to heat.
Virgin olive oil is divided into upper, middle, and lower grades depending on the degree of oxidation. Extra virgin olive oil should never be heated, while the others reach around 170°C (338°F).
Since virgin olive oil has a low smoke point, heating it above 170°C may cause the nutrients to burn, producing unhealthy carcinogens like benzopyrene and trans fats.
Save that virgin olive oil for drizzling over salads or giving your veggies a flavor boost.
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