FITNESS
good health
A heart-friendly oil
Due to its many benefits and its reputation as a healthy oil, olive oil is making its way into many Indian kitchens
Ishi Khosla 

Almost sacred in Mediterranean countries like France, Spain, Greece, Italy and Portugal, olive oil is not native to India. Yet, it needs no introduction to Indians. It has slowly acquired a mighty reputation of heart-healthy oil. Making its way into kitchens of many affluent Indians, its consumption has increased significantly in the recent past, reflected in increasing imports, varieties and brands available.

Several studies confirm that consumption of olive oil, rich in mono-unsaturated fatty acids (MUFA) in the Mediterranean belt contributes to low rates of cardiovascular disease (CVD), breast cancer and increased life expectancy. One of the largest studies, the Seven Country Study (1958-1964), showed that Greece, with the highest consumption of olive oil, reported the lowest number of deaths from heart disease.

Olive oil has a high smoking point. As one of the most heat-stable oils, contrary to the common perception, it can be easily used in Indian cooking Derived from a fruit rather than a seed, olive oil has high concentrations of polyphenols, mono-unsaturated fatty acids (MUFA) & vitamin E Use of olive oil boosts immunity, reduces risk of formation of gall stones and delays ageing

The French and Spanish paradox symbolised the importance of quality of fats rather than simply the quantity. Low incidence of heart disease in the French and Spanish populations, contributed by high consumption of mono-unsaturated rich olive oil as a part of a healthy diet comprising of whole grains, fruits and vegetables, reflected benefits of good fat. Fat, from then on, ceased to be a bad word and the benefits of olive oil spread to the world.

What makes olive oil different from other oils must be understood. It is derived from a fruit rather than a seed, with one of the highest concentrations of polyphenols, mono-unsaturated fatty acids (MUFA) and vitamin E, compared to other oils and its method of extraction. These special features of olive oil are responsible for several health benefits. These include high antioxidant levels through polyphenols, vitamins E and A, which lower bad cholesterol (LDL), blood pressure, risk of heart disease and cancer. These also have anti-inflammatory effects.

The high MUFA content is responsible for increase in good cholesterol levels (HDL), improvement of blood sugar levels in diabetics, reduction of abdominal obesity. It also helps in boosting immunity, reduces risk of formation of gall stones and delays ageing. High levels of vitamin E and MUFA also resist oxidation, improve shelf life and longevity.

The level of polyphenols depends on the variety, time of picking, environment factors such as altitude, irrigation, extraction, storage and refining. Polyphenols impart unique benefits to olive oil compared to conventional seed oils like sunflower, soy, mustard, rapeseed and groundnut etc. This is because more than 95 per cent of fat in olives is in the watery-part of the fruit, which is a favourable setting for making polyphenols available to us. In seed oils, these are present in a waterless setting, which are not readily available.

The polyphenols have a typical bitter and pungent taste and transmit to extra virgin olive oil a lively taste which improves the taste of food and makes it more digestible. The higher the polyphenol content, greater are the health benefits.

Olive oil comes in a number of varieties, including extra-virgin, virgin, pure / refined/ light, and pomace.

Extra-virgin or the first pressed olive oil is the highest quality of olive oil and accounts for less than 10 per cent of oil in many producing countries. Olives and water are mixed to make a pulp and oil is extracted by a mechanical system. This oil has the highest polyphenol content and corresponds to an acidity level of <0.8 per cent. It usually has a bitter pungent fruity aromatic taste and its colour varies from dark green to dark yellow, depending on the variety of olives. It has a high smoking point. Being one of the most valuable and best that money can buy, extra-virgin oil must conform to the International Olive Oil Council (IOOC) standards.

Virgin olive oil, a slightly lower category is based on acidity levels which are <2 per cent. This oil is not bound by strict guidelines but follows the same extraction process. Olive oil (pure / refined) with an acidity of <3 per cent. This oil is obtained by refining virgin olive oils (not olive-pomace oils) that have a high acidity level and/or taste defects which are eliminated after refining. This method of refining is not high heat refining and is done by use of filters and caustic soda. Refined oil is generally tasteless, odourless, and colourless. It is a blend of refined olive oil and extra-virgin olive oil.

Pomace or olive seed oil is extracted from the pulp or paste that is left over by using high heat and solvents. It is blended with a little extra-virgin olive oil (as little as 1 per cent), for taste and flavour. With a low level of nutrients and polyphenols, it is inferior, cheaper and has a high smoking point.

So the next time you pick-up olive oil, make sure you make the best choice, preferably the one packed in a dark glass bottle. Remember to store it away from sunlight in a cool place between 25-30`B0C. For prolonged hot summers, refrigeration may be desirable.

— The writer is a Clinical Nutritionist & Founder, theweightmonitor.com, Founder, WholeFoodsIndia and Founder President Celiac Society for Delhi

Despite growing popularity, there are several myths about olive oil:

Considering its benefits, olive oil should be the only oil used for consumption.

Remember, there is no perfect oil — a balance of MUFA (mono-unsaturated fatty acids), PUFA (poly-unsaturated fatty acids) and saturated fatty acids is good for health. Olive oil, combined with mustard oil, sesame, canola or rice bran oil, as part of a healthy lifestyle can promote health and prevent diseases. Fatty fish, flaxseeds and walnuts are good sources.

Extra-virgin olive oil cannot be used for cooking

Contrary to popular belief, olive oil has a high smoking point and one of the most heat-stable oils. The smoking point refers to the temperature at which a cooking fat or oil begins to break down, leads to formation of harmful compounds and loss of nutrition. To derive the maximum benefits, it is important to keep in mind not to heat any oil over its smoke point (also referred to as smoking point).

High quality extra virgin olive oils (with low free fatty acids) have a high smoke point. In other words, extra virgin olive oils can be used for cooking and frying. These are an excellent choice, but expensive.

Any oil that says pure or olive oil is good

'Pure' or simply 'olive oil' is usually a blend of extra-virgin and refined olive oil and is not the same as extra-virgin or virgin olive oil. It is refined, low on nutrients and does not provide the same benefits of extra-virgin olive oil.

Solidification in cold indicates inferior or adulterated oil

Solidification of olive oil in winters or in refrigerator does not indicate adulteration. On the contrary, it reflects its purity. Olive oil hardens because of the presence of waxes, which are retained unlike in refined oils. These will melt at room temperature.

The greener the colour, the better is the quality of olive oil

The colour of olive oil is neither an indicator of its quality nor flavour. Colour is determined by the ripeness of olives. Green, unripe olives render green colour to the oil while purple black olives give a golden-coloured olive oil. A greener colour may indicate higher concentration of antioxidants and polyphenols. This may not be true always. At times, unscrupulous manufacturers or producers of olive oil add chlorophyll to the disguise the golden-coloured olive oil.

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