There are so many olive oils available that sometimes it can be difficult to figure out which is the right one to use. Olive oils do not differ in the types or amount of fats they contain — all are pressed from tree-ripened olives. The differences lie mainly in the taste, aroma, and concentration of nutrients. Here's the breakdown as defined by Dr. Agatston, creator of the South Beach Diet.
Extra Virgin Olive Oil — This is the oil we recommend. It comes from the first pressing of the olives, so it's the least refined and therefore has the highest level of antioxidants. It's also the highest quality, most flavorful olive oil, with the lowest acid content. It has a lower smoke point of olive oils, with about a 375 F degree smoke point.
Virgin Olive Oil — This comes from the second pressing of the olives and has an acidity of between one and three percent. It has a smoke point of about 420 F degrees and better for cookingthan extra virgin.
Light and Extra-light Olive Oil — This is simply a designation used by companies to market a less flavorful, more acidic type of oil. The term "light" means lighter in color and fragrance, not less fat or calories. These oils are generally between 90% and 95% refined olive oil and 5% to 10% virgin olive oil. They have had their color, taste, and fragrance removed by the refining process (using a chemical, usually hexane, and steam). This process also destroys the phytochemicals and antioxidants in the oil. These have a much higher smoke point than other olive oils (up to 468 F degrees for extra light) and thus are better for cooking.
"Adding good fats, like extra virgin olive oil, to your diet is a smart move," says Dr. Agatston. Other good fats are found in canola oil, fish oil, and the healthy oils in avocados and nuts.
We have a great place to buy local olive oil here in Phoenix. It’s called Queen Creek Olive Mill. They have some incredible olive oil at their site. To visit them and catch olive oil pressings or just have a nice lunch go to www.queencreekolivemill.com. They are located 25062 South Meridian Road, Queen Creek, AZ 85142-9221. Call them at (480) 888-9290.
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