Olive Oil - Everything you need to know

With the world going crazy about olive oil, it has become important to understand the truth behind this incredible oil and the correct form and way of consuming it.

WHICH ONE TO USE? Getting your hands on the right kind of olive oil is crucial. Olive oil mainly comes as extra virgin, virgin and refined olive oil. Extra virgin olive oil is the least processed form, has a distinct taste and smell and comes with the maximum benefits! A lot of olive oil available today is refined or a blend of different oils which should be avoided. Hence, check the labels and choose Extra Virgin Olive Oil obtained by cold extraction method to reap the true benefits.

Extra virgin olive oil is high in monounsaturated fatty acids and a good amount of phenolic antioxidants which have shown to be beneficial for human health. Since it is the least processed form, extra virgin olive oil retains a good amount of its antioxidant properties which help prevent cellular damage caused by free radicals in the body.

BENEFITS: Extra virgin olive oil is heart friendly because it reduces inflammation, seems to have a blood pressure lowering effect and reduces the oxidation of LDL cholesterol in the body.

It helps fight inflammation in the body which is responsible for a lot of chronic diseases such as heart disease, diabetes, arthritis and metabolic syndrome. This anti-inflammatory property is said to be due to oleic acid present in olive oil as well as its potential antioxidants mainly oleocanthal. This is also a reason for olive oil having some anti-cancer properties; however more studies are needed to validate this link.

COOKING WITH OLIVE OIL: Extra virgin olive oil is best used for salad dressings (adds great flavour), sautéing and any cooking which requires a short cooking time. Since Indian cooking involves cooking at high temperatures for prolonged period of time; it is not suitable to cook with extra virgin olive oil. This is because once olive oil reaches its smoke point, it produces some substances which are actually harmful for the body. So skip it when making your curries, gravies and instead use extra virgin olive oil for quick cooking like pan frying or sautéing vegetables, chicken, fish or for your egg preparations, salads and dips.

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