Is extra virgin olive oil better than lard? What are its nutritional benefits? Can it be used for cooking?

What oil is best for cooking?

According to the American Heart Association, a healthy and balanced daily intake of polyunsaturated fatty acids, monounsaturated fatty acids, and saturated fatty acids should be in a ratio of 1:1.5:0.8. However, no single oil in the world can perfectly meet this ratio.

Therefore, it’s recommended to choose small cans and use them in a balanced manner: flaxseed oil, which is rich in omega-3 polyunsaturated fatty acids (about 1 teaspoon per day), combined with olive oil and camellia oil, which are rich in monounsaturated fatty acids (about 2-6 teaspoons per day).

Most fat in meat is saturated fat, so it’s not recommended to use animal fats, palm oil, or other oils when cooking.

A total of 3-7 teaspoons of oil per day is sufficient to almost meet your daily oil intake.

Olive oil or tea seed oil are essential kitchen oils.

While omega-3 polyunsaturated fatty acids offer numerous benefits, such as reducing inflammation and preventing blood clots, they are susceptible to heat degradation and are best consumed cold. The US Food and Drug Administration recommends a daily intake limit of no more than 3 grams (approximately 1 teaspoon).

Looking back at the recommended ratio of “1:1.5:0.8″ for polyunsaturated fatty acids, monounsaturated fatty acids, and saturated fats,” we can see that monounsaturated fatty acids are actually the primary essential fatty acids for the human body.

Olive oil and tea seed oil are both rich in monounsaturated fatty acids, which can increase high-density lipoprotein cholesterol (HDL-C), retrieving cholesterol from the systemic circulation to the liver.

They can also lower low-density lipoprotein cholesterol (LDL-C), which releases cholesterol into the body’s circulation. Overall, they are very helpful in preventing cardiovascular disease, which is why olive oil is so highly recommended in diets designed to lower blood pressure.

What is the difference between extra virgin olive oil and regular olive oil?

According to the International Olive Council (IOC), olive oil is categorized into different grades based on the percentage of free acidity, including “extra virgin,” “virgin,” “virgin,” and “refined.”

Ranked from highest to lowest free acidity: Refined olive oil 0.3% < Extra virgin 0.8% < Olive oil (mixed refined and virgin) 1% < Virgin 2% < Virgin 3.3%

“Free acidity” refers to the amount of fatty acids released into monomers due to prolonged storage, exposure to light, prolonged heat, oxidation, and other factors, increasing the acidity. Olive variety, maturity, and weather changes during the growing season also affect the acidity of olive oil.

Generally speaking, refined olive oil, purified through solvent extraction, has the lowest free acidity and the best heat resistance, but it also loses some of the 1-2% of nutrients found in virgin olive oil.

Because while olive oil contains nearly 80% monounsaturated fatty acids, 1-2% is still made up of over 230 compounds. These compounds contribute to the distinct color, flavor, and benefits of virgin olive oil.

What are the benefits of virgin olive oil?

Benefit 1: Preserves vitamin C in ingredients (suitable for stir-frying or eating cold)

A study published in the international journal “Journal of Food Science” found that using virgin olive oil for stir-frying may help preserve the vitamin C in vegetables. For example, the study showed that broccoli, stir-fried with virgin olive oil, had a similar vitamin C content to raw broccoli.

Benefit 2: Relieves pain (recommended for cold consumption)

A 2005 study published in the international journal “Nature” found that a specific phenolic compound in virgin olive oil shares a similar structure to the main ingredient in painkillers.

Therefore, a study had 60 young women with primary dysmenorrhea consume 25 ml of extra virgin olive oil daily for two months. The results were then compared with a group that took painkillers three days before their period. The results showed that long-term extra virgin olive oil consumption was even more effective in relieving pain than immediate pain medication.

In addition, consuming extra virgin olive oil is less likely to cause kidney or stomach damage, which are side effects of non-steroidal analgesics. However, the heat tolerance of these phenolic compounds is currently unknown, so it is recommended that they be consumed cold.

Benefit 3: Reduces the risk of cardiovascular disease (preferably served cold)

Previous long-term studies have also shown that taking low-dose non-steroidal analgesics may reduce the risk of cardiovascular disease and other conditions. Therefore, researchers speculate that the olive oil-based Mediterranean diet may be responsible for its protective effects on cardiovascular disease due to the presence of these analgesic-like phenolic compounds.

A study published in 2017 by the European Society of Cardiology (ESC) suggests that adding 10% extra virgin olive oil to dark chocolate may be the best way to reduce cardiovascular disease.

Can extra virgin olive oil be used for cooking?

Common temperatures for boiling, stir-frying, and deep-frying are approximately 100°C, 120°C, and 160-180°C.

According to IOC data, the smoke point of extra virgin olive oil, at 216°C, is higher than the typical deep-frying temperature of 160-180°C. Therefore, deep-frying with extra virgin olive oil is generally safe and will not cause excessive fat degradation.

However, readers should be aware that high temperatures may still destroy some of the valuable nutrients in extra virgin olive oil, and extra virgin olive oil is relatively expensive per unit. Therefore, after reading the above benefits, consider the best use for your needs.

In summary, it’s healthier to eat it cold, but heating it is also acceptable.

How to Store Extra Virgin Olive Oil

Hydroxytyrosol, the primary polyphenol in olives, has potent antioxidant properties. Therefore, extra virgin olive oil actually lasts longer than refined olive oil. Therefore, once you’ve bought extra virgin olive oil, simply store it at room temperature and away from light (or use a dark bottle). Just be careful not to store it in the refrigerator, as temperature fluctuations and moisture can accelerate its deterioration.

As mentioned above, we understand that different oils have their own benefits, and no single oil is “perfect.” For optimal health, keep a mix of two to three oils (such as flaxseed oil, extra virgin olive oil, or tea seed oil) at home, using no more than one tablespoon per meal.