How to choose olive oil at the time of purchase

Olive oil is present in most people's homes. It is widely used in salad dressing, food preparation and finishing, and can be used as a butter substitute in bread and toast.

More than a tasty and useful cooking oil, olive oil also offers several health benefits. But it is worth noting that there are different types of olive oil, so it is important to know them better, to make good choices at the time of purchase.

Below you will find everything you need to know about this type of oil, as well as tips on how to choose a good olive oil at the time of purchase.

The different types of olive oil

According to ANVISA (National Health Surveillance Agency), the designation? Olive oil? should be used for oils from the fruit of the olive tree (Olea europaea), ie olive. ? The expressions? Virgin? and? extravirgin? should only be used for products obtained exclusively by physical extraction processes ?, highlights Monique Karenine, nutritionist TNC GAN, specialist in Nutrition Therapy and Clinical Nutrition.

Pâmela Miguel, nutritionist at the Functional Nutrition Clinic of São Paulo, explains that different types of olive oil can be marketed according to the type of olive, extraction mode, climatic conditions during the production process, soil type, among other factors. .

Also according to nutritionist Pamela, the degree of acidity is one of the main differentiators of the type of olive oil. ? The degree of acidity of olive oil refers to the ratio of free fatty acids to oleic fatty acid (monounsaturated)? the latter is present in greater quantity in olive oil. The more free fatty acids, the higher the acidity of olive oil and the lower its quality. The lower the acidity, the higher the purity of olive oil and the better its nutritional qualities ?, explains.

Thus, the oil with low acidity indicates that it came from a good quality fruit and obtained a good quality of treatment and conservation. Pâmela Miguel points out that the main types of olive oil are:

Common or refined olive oil: olive oil that goes through the refinement process, where it loses vitamins and other important nutrients. It has light color and loses aroma, color and flavor due to the refinement process. ? Losing nutrients is not the ideal option for consumption. Generally, this type of olive oil is mixed with extra virgin olive oil, generating the compound olive oil? very common in markets. Does its acidity vary from 1.5% to 3% ?, explains nutritionist Pâmela.

Virgin Olive Oil: type of olive oil extracted only by physical processes. It has good quality, but the aroma and taste are inferior when compared to the extra virgin. Its acidity ranges from 0.8% to 1.5% ?, says Pamela.

Extra virgin olive oil: Cold pressed olive oil, a process that maintains its nutrients and vitamins. It has high nutritional quality and is the best option for consumption. Its acidity is the lowest, up to 0.8% ?, explains Pamela.

The nutritionist adds that there is still lampante olive oil, with a high degree of acidity, but this is not intended for consumption, but for industrial use.

Knowing extra virgin olive oil better and its benefits

Monique Karenine explains that extra virgin olive oil is produced by pressing fresh olives up to 48 hours after harvesting without any chemical process. The term 'cold extraction' is commonly used, as the extraction of quality extra virgin olive oil is almost artisanal. To obtain 200 ml of extra virgin olive oil, around 1500 olive fruits are needed ?, he says.

The nutritionist explains that the predominant fatty acid in extra virgin olive oil is oleic acid, characterized by being monounsaturated, sensitive to air and even light. "It is known for its cardioprotective properties (one of the main ingredients of the Mediterranean diet), is able to help lower cholesterol, and is rich in fat-soluble vitamins (A, D, E and K) with excellent antioxidant potential", highlights.

Pâmela Miguel adds that, in addition to lowering blood levels of bad cholesterol (LDL) and increasing good cholesterol (HDL), the presence of monounsaturated fatty acids contributes to the prevention of atherosclerosis (formation of plaque fat in the blood vessels) and, consequently of cardiovascular disease. "Olive oil, by having antioxidant action, protecting cells from the action of free radicals, prevents aging and degenerative diseases," he says.

Also according to nutritionist Pâmela, olive oil has anti-inflammatory action, helping in the weight loss process. "It also helps prevent osteoporosis, as it improves calcium absorption and has protective action on the skin," he says.

Important guidelines for choosing olive oil

To enjoy all the benefits that can be offered, there are some important precautions when choosing a good olive oil, as quoted by the nutritionists below:

• Choose products that are dark in packaging and that are stored away from exposure to light and sun. "This avoids the purchase of oxidized and low quality products," says Pâmela Miguel.
• When choosing the product to buy, read the label information carefully? This tip applies to any food product. "Make sure there is no mixture of refined oils and that the product attests to its extra virgin quality", advises Monique Karenine.
• By the label, identify the degree of acidity of the olive oil. "Remember that the lower the degree of acidity, the purer the olive oil and the better its nutritional qualities," says nutritionist Pâmela.
• Always check the origin of the product. Note the place where it was produced, where it was bottled. This way we can verify how much it was manipulated and exposed to the environment ?, adds Pamela.
• Consumer fraud has recently been found in several brands of extra virgin olive oil. Therefore, always follow the inspection through the media. Make your rights count ?, says nutritionist Monique.

Consumption of extra virgin olive oil

After buying olive oil, new questions may arise: how should it be consumed on a daily basis? What is the recommended daily amount?

Pâmela Miguel explains that olive oil can be used in the form of salad dressing, as a substitute for butter in bread and whole toast and in finishing hot dishes (meat, sauces, wholemeal pasta etc.).

At cooking time, it should be avoided. Extravirgin olive oil, when heated, may lose some of its beneficial properties, such as antioxidant content, in addition to the saturation of its monounsaturated fats. Prefer other oils with a higher degree of saturation, such as sunflower, soy and coconut oil, to cook food ?, says nutritionist Pâmela.

Still according to the professional, the ideal amount of olive oil is one tablespoon a day? which can be divided into three teaspoons (one for breakfast with bread, one for lunch and the last for dinner). See more interesting information about olive oil in the infographic:

Now you have all the information you need and you can make a good choice at the time of purchase and also when consuming the olive oil at home. After all, is it worth adding this type of oil? which, besides being tasty, can offer many health benefits? in your diet!

Step 1 in Buying Good Olive Oil ~ How To Buy Olive Oil (April 2024)