Extra-Virgin Olive Oil (EVOO) vs. Olive Oil: How Do They Compare?

Olive oil has long been a desired staple of the Mediterranean diet, known for its contributions to overall health and longevity.

Extra-virgin olive oil (EVOO), a premium type of olive oil, is rich in beneficial monounsaturated fatty acids (MUFAs), like oleic acid. EVOO's golden-yellow hue and richness add to its appeal and culinary value.

Refined olive oil, also known simply as "olive oil," has a similar fatty acid profile, making it just as good for heart health. Its affordability and higher smoke point make it more versatile for cooking.

Both EVOO and olive oil are vital components of a healthy diet. They can replace saturated fats, reduce the risk of heart disease, and improve the transport and absorption of fat-soluble vitamins.

Processing Methods

What distinguishes EVOO from olive oil is how it is processed—different methods yield differences in flavor and color, among other things.

EVOO

EVOO is cold-extracted ("cold pressed") from the pulp of the olive fruit using methods that do not involve heating or chemicals. This results in a minimally processed, unadulterated oil. The mechanical processing is limited to washing, crushing, centrifuging (separating the oil from solids via a high-speed spinning machine), and filtration.

To preserve its quality, EVOO production involves careful control over factors like water, oxygen, and potential contaminants. Quality inspections scrutinize ideal acidity levels, peroxide values, and light-based analyses.

These standards are set by the International Olive Council (IOC) and the European Commission. They ensure EVOO's purity and quality, from harvest to packaging.

Olive Oil

Refined olive oil is produced using less strict standards. This may result in damaged or unsuitable olives. Refining olive oil with heat and chemical solvents removes imperfections, unwanted odors, and flavors.

The refining process involves several steps, including:

1. Degumming: Improves stability
2. Neutralization: Reduces free fatty acids and prevents rancidity (when fats and oils in food break down, resulting in an unpleasant taste, odor, and texture)
3. Bleaching: Lightens color
4. Dewaxing: Creates better clarity
5. Deodorizing: Eliminates unpleasant odors from volatiles, carotenoids, and free fatty acids

While some nutrients may be lost during refinement, antioxidants can be added back to enhance the oil's nutrition and stability (without altering its refined neutral taste).

Nutritional Comparison

Thanks to minimal processing, EVOO retains many beneficial bioactive compounds and natural antioxidants, including polyphenols. Its polyphenol content may range from 150-400 milligrams per kilogram. Refined olive oil can have as little as 0.5 milligrams per kilogram.

Oleuropeins, a type of polyphenols, contribute to EVOO's characteristic bitterness and pungency. Its concentration of carotenoids and chlorophylls enhances both its color and antioxidant value.

While olive oil preserves its healthy MUFA content, refining reduces valuable compounds like polyphenols, carotenoids, and some vitamin E. Around 10-15% of unrefined olive oil (virgin olive oil) may be added back in to replace some of these losses without changing its neutral color and flavor profile.

Health Benefits Comparison

EVOO has potent antioxidant and anti-inflammatory properties. Its high MUFA concentration supports your heart health and reduces oxidative stress (an imbalance of free radicals and antioxidants). EVOO is also low in free fatty acids, which means it causes less inflammation in your body.

Olive oil retains a similar concentration of heart-protective MUFAs and minimal free fatty acids. However, it contains significantly lower levels of polyphenols (antioxidants), even after being enriched with some unrefined oil.

Refinement processes may also introduce potentially harmful compounds, such as glycidyl esters and 3-MCPD esters, which could negatively impact your health.

Which Is Better for Cooking?

While both can be used for cooking, olive oil may be preferable as an everyday cooking oil since it's typically less expensive. Olive oil also has a higher smoke point, making it more versatile and better for high-temperature cooking.

The more flavor-intense EVOO might be more suitable for lightly cooked fare, specialty dishes, or as a dipping oil.

Which Is Better Raw?

Though olive oil is suitable for raw dishes, EVOO's distinctive flavor profile makes it ideal for sprucing up salads and finishing dishes. Consider drizzling EVOO on poached salmon, lightly steamed or raw vegetables, or as a dipping oil for warmed, crusty bread.

Other Considerations

Cost is a consideration when it comes to purchasing olive oil. EVOOs are typically more expensive.

You may opt for olive oil if you prefer a more subtle, fruity, floral essence rather than a more pungent EVOO. The more neutral flavor of olive oil has made it a popular choice in the United States.

When choosing a quality oil, here are some things you should consider:

• "Best By" dates: Over time, your oil will naturally degrade, become rancid, and lose some valuable nutrients.
• Packaging: A tinted glass bottle will help deter the light and factors that contribute to oxidation.
• Low free acidity levels: This indicates a lower free fatty acid content, resulting in a higher quality and better taste; both EVOO and olive oil can have low free acidity.
• Lower peroxide levels: This indicates a fresher oil with a better shelf-life.

Other factors affecting the oil's overall quality include the olive variety, maturity, harvest season, and soil quality, which can vary between EVOOs.

Which Is Healthiest?

EVOO is a higher-quality oil that contains more antioxidants and anti-inflammatory compounds. Unfiltered EVOO may preserve even more polyphenols (antioxidants), as some losses occur during water filtration.

That said, both oils can contribute to a heart-healthy diet. Keep them both on hand to use as needed. Your choice of oil depends on how you intend to cook (high heat vs. low heat) and your personal preferences.

A Quick Review

EVOO and olive oil share a similar fatty acid profile, which is particularly rich in oleic acid and low in saturated fats. This makes both good for your heart. However, EVOO has a distinctive edge in nutritional profile. EVOO is a higher-quality oil that is more costly.

Although both oils can be used in your kitchen, consider olive oil for more of your everyday cooking, especially for higher-temperature cooking. Use EVOO for lower-heat cooking, as a specialty oil, or to enhance raw vegetables like fresh kale, arugula, or green salads.

Both oils' versatility enhances the flavor and mouthfeel of a wide range of raw and cooked dishes, making them ideal for your kitchen.