How to Choose the Best Olive Oil
When you go to a grocery store, you'll see many types of olive oil - different colors, from almost light to yellow to dark green, different descriptors on the label, and very different price...

cook extra virgin olive oil in a pan at homeWhen you go to a grocery store, you'll see many types of olive oil - different colors, from almost light to yellow to dark green, different descriptors on the label, and very different price ranges.

Which one goes with which application? How does the taste compare? Are Expensive Stuff Worth The Money? In this article, we're going to go over everything.

Always choose the right oil for your recipe! Instantly download your Guide to fats and oils

Types of olive oil

Virgin, extra virgin, light, mixed… what does it all mean? Here we are going to go over the different types of olive oil and the pros and cons of each.

Virgin olive oil

Virgin olive oil is produced only by physical means, rather than by chemical processing. The best product comes only from ripe olives (because green and overripe olives produce bitter and rancid oil respectively) crushed into a paste using steel grindstones or drums. By definition, a virgin olive oil has not undergone any treatment other than washing, decantation, centrifugation and filtering (although none of these are required for virgin oil, nothing else. is not allowed). A little heat can be applied, and as long as it doesn't change the composition of the oil, the process can still be called virgin pressing.

Extra virgin olive oil

The extra virgin olive oil is extracted from the first press. As with virgin olive oil, processing only involves washing, decanting, centrifuging and filtering. Low heat can be applied as long as it does not alter the quality of the olive oil.

Extra virgin olive oil is widely regarded as the ultimate in olive oils. According to the International Olive Council, extra virgin olive oil must contain at most 0.8% acidity, with a “superior taste”. Extra virgin can also be unfiltered (which deepens flavor and shortens shelf life) or cold pressed (in which pressing is slow and gradual, without generating a lot of frictional heat, and which results in excessive frictional heat. best flavors). Most extra virgins also contain the most polyphenols, which are some of my favorite antioxidants.

Extra virgin olive oil will generally be more expensive than virgin olive oil of similar quality.

Primal Kitchen® Organic Extra Virgin Olive Oil available here

Light olive oil

Light olive oil contains no fewer calories than other varieties of olive oil. It just lacks flavor and color. It may also contain less of the beneficial polyphenol compounds that make olive oil so appealing.

Refined olive oil

Refined olive oil takes poor quality virgin oil (due to its acidic content or other defects) and processes it until edible. Refining is usually done with carbon filters or chemical processes. Refined olive oil is more shelf stable, but it is also essentially tasteless.

Olive-pomace oil

Olive-pomace oil is extracted from the olive solids (pomace) left over from pressing, usually using chemical solvents. It is not culinary olive oil and it is certainly not intended for consumption. Most of the olive oil-based soaps you see are made with olive-pomace oil.

Mixed olive oil

Mixed olive oils are, in my opinion, to be generally avoided. Although it can be a mixture of different varieties of olive oil, more often than not you will find it mixed with cheaper industrial seed oils like canola or another vegetable oil. You will get an increased shelf life and polyunsaturated fat content with less monounsaturated fat. No thanks.

What to look for when buying olive oil - a few things to keep in mind

Just because something is labeled "extra virgin" doesn't mean it's necessarily good. In fact, rather than buying a bottle of Italian or Greek extra virgin olive oil at a mid to low price, you can look for a national brand. These extra virgins are fragile oils, and the trip from the Mediterranean can result in a stale bottle. I've also read that a lot of the extra virgin that makes it here in massive amounts isn't worth it (and that's unfortunately my experience).

When choosing an oil, treat it a bit like wine and engage your senses. Smell it - it should smell like olives, very clean and almost like grass and apples. Don't be too fooled by the sight - the color of an oil is easily manipulated. Instead, go with the one that really matters: taste. Take half a teaspoon or more in your mouth and swish it around (again, like some wine). First of all, it must taste like olives, but there are other flavors in the best oils. Herb, apples, and even fennel are quite common in really good olive oil. If it tastes metallic or has a slight scent of paint thinner, it is probably rancid. If it's light, delicious, and barely covers your mouth (without a greasy feeling), it's probably a good thing. And then my favorite part, the finish. The best oils from the first harvest with the highest antioxidant content will leave a spicy finish on your throat, like sweet peppers.

Experiment. Keep trying them out until you find one you like. The different grape varieties are all unique, so your trip can be long. Of course, I have a favorite. I kept these qualities in mind during sourcing and development.

The problem with olive oil is that you have to use it the right way. The best extra virgin, unfiltered, cold pressed olive oil should never be used for sautéing something as the heat can spoil the delicate flavor. Instead, use high quality items as a finisher. Cook with butter then garnish the dish with your precious extra virgin oil. This way the taste and nutritional benefits are retained without wasting your precious nectar in a cast iron skillet.

Olive oil storage

Store your oil in a cool, dark place. Heat and light are now your biggest enemies (be sure to buy an oil in a dark bottle). Extra virgin is the least stable, so keep it at a good temperature (between 57 and 65 degrees, like a wine cellar). You can refrigerate other olive oils if your cooking is too hot, but refrigerating extra virgin olive oil can disrupt delicate flavors. If you get an extra virgin that's tasty enough, of course, you won't have to worry about long-term storage - you'll be consuming it straight out of the bottle.

Further reading:

The definitive guide to fat

The Definitive Guide to Saturated Fat

The Definitive Guide to Collagen

About the Author

Mark Sisson is the founder of Mark's Daily Apple, sponsor of the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he explains how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is also the author of many other books, including The primitive plan, which was credited with spurring the growth of the Primal / Paleo movement in 2009. After spending three decades researching and educating people on why food is the key to achieving and maintaining optimal well-being , Mark launched Primitive cuisine, an authentic food company that creates staples for Primal / Paleo, Keto, and Whole30 cuisine.

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It’s easy to get confused when it comes to health and alimentation. Even qualified experts often seem to hold opposing opinions. Yet, despite all the disagreements, a number of wellness tips are well supported by research. Here are 27 health and nutrition tips that are actually based on good méthode.

These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you’ll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you’ll lose weight.

You should also eat a wide range of foods to make sure you’re getting a balanced diet and your body is receiving all the nutrients it needs.

It’s recommended that men have around 2, 500 calories a day ( 10, 500 kilojoules ). Women should have around 2, 000 calories a day ( 8, 400 kilojoules ). Most adults in the UK are eating more calories than they need and should eat fewer calories.

Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals. Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fibre than white or refined starchy carbohydrates and can help you feel full for longer. Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you’re cooking or serving these genres of foods because that’s what increases the calorie content – for example, oil on chips, butter on bread and creamy condiments on pasta.

It’s recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced. Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit ?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit ( which should be kept to mealtimes ) is 30g. A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt. Most people should be eating more fish, but there are recommended limits for some types of fish.

You need some fat in your diet, but it’s important to pay attention to the amount and type of fat you’re eating. There are 2 main variétés of fat : saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day. Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.

Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados. For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you’re having meat, choose lean cuts and cut off any visible fat. All types of fat are high in energy, so they should only be eaten in small amounts.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Sugary foods and drinks are often high in energy ( measured in kilojoules or calories ), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies. This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.

More than 22. 5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even if you do not add salt to your food, you may still be eating too much.

About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and condiments. Use food labels to help you cut down. More than 1. 5g of salt per 100g means the food is high in salt.

Adults and children aged 11 and over should eat no more than 6g of salt ( about a teaspoonful ) a day. Younger children should have even less.

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It’s also important for your overall health and wellbeing.

Read more about the benefits of exercise and physical activity guidelines for adults. Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories. If you’re trying to lose weight, aim to eat less and be more active. Eating a saine, balanced diet can help you maintain a healthy weight.

Check whether you’re a healthy weight by using the BMI healthy weight calculator. Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity. If you’re underweight, see underweight adults. If you’re worried about your weight, ask your GP or a dietitian for advice.

You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat. All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices. Try to avoid sugary soft and fizzy drinks, as they’re high in kcal. They’re also bad for your teeth.

Even unsweetened fruit juice and smoothies are high in free sugar. Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass. Remember to drink more fluids during hot weather or while exercising.

Some people skip breakfast because they think it’ll help them lose weight. But a saine breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.

A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast. Further informationThe Eatwell Guide can help you get the right balance of the 5 main food groups. The guide shows you how much of what you eat should come from each food group. Read more about eating a balanced diet and understanding calories.


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