All you need to know about Extra Virgin Olive Oil [EVOO]

August 24, 2020

What is EVOO [extra virgin olive oil]

We all know what is olive and olive oil. Many of us have used olive oil in food preparation at some point of time. However, not many delve in depth to better understand the quality of olive oil and the different grade of olive oil and why olive oil has been known as "liquid gold" in Greece. It has been used since ancient time for cooking, making of soap, cosmetics & skincare, preservative and medicine. Let us start this journey of understanding olive and olive oil.

Quality of olive oil depends a lot on the varieties, the climate, the weather, the soil composite, the method of harvesting, the period of harvest, transportation of the olive to mill, the preservation during transportation, the mill facility operation conditions. To get that high quality olive oil which is Extra Virgin Olive Oil [EVOO] all the above play a vital role to produce the best EVOO. Not one single step is being compromised.

EVOO, it is the highest quality/grade of olive oil from the freshly pressed olive from the fresh harvest, typically happen between October/November, some varieties harvest can be in February/March. Freshly milled EVOO is golden-green colour, bitter-spicy taste with fresh cut olive aroma. It has the lowest acidity (oleic acid) compared to other type of oils, typically at range from 0.3-0.8%/100g. It has very high anti-oxidants, polyphenols* and trans fats free. It is always better to choose an oil that has low acidity because our body needs a low acidity level to avoid sickness and other illness.

To attained EVOO standard, the olive oil must meet numerous chemical parameters and sensory standards. They are unrefined, unaltered, unfiltered oil. They are first cold extraction, no heat is used. Therefore, all EVOO are cold-pressed unlike other oil. EVOO taste fresh and has the flavour of green ripe olives. Therefore in general, EVOO is the most expensive olive oil because the process to extract that pure oil is painstaking.

Freshly milled EVOO

Besides EVOO, typically in supermarket we will find Virgin olive oil [next best after EVOO], Pure olive oil [mix of virgin and refine olive oil] and Refined olive oil [vitamins, nutrients, taste are all inferior than EVOO and the taste is noticeable]. There are Lampante oil, which is not for consumption, typically is industrial use for oil lamps.

How to choose EVOO

1. Choose a brand that is from a small producer, to minimise large scale producer that tend to blend with other oil [yes, we all know that big corporation always has the issue of maximising cost over quality];

2. Check the bottle labelling that indicate Extra Virgin Olive Oil (EVOO);

3. World best EVOO always bottled their EVOO with dark-coloured (UV protected) bottled, or tin bottled that does not allow sunlight penetration. Do not buy EVOO bottled from a plastic bottle that is full of BPAs. Also, the chlorophyll that gives the oil its green colour is light sensitive, keep them in dark, cool environment;

4. Best to consume a good quality EVOO within 1-2 months once open to enjoy its freshness and aromatic flavour. Always store them in cool and dark place. EVOO is not wine, you do not keep them, consume them when they are still fresh to get the best benefits;

5. Look out for label indicating the acidity level of the EVOO, typically not more than 0.8%.

6. If possible, look for labelling showing P.D.O (Protected Designation Origin) or P.G.I (Protected Geographical Indicator). Both are initiatives by European Union protecting the agriculture and culture of the products. This is a form of additional endorsement of the quality of the olive oil and protecting the agriculture, preserving the traditional agriculture method and most important, the premium quality standard they have to adhere to under the stringent check by the E.U.

7. Most producers will indicate the variety of the olive, eg the most well known and having the best quality is Koroneiki that produce the premium grade EVOO.

Why Greek EVOO?

Greece and Olive oil

The famous story about goddess Athena competed with the god Poseidon to see who would produce the most impressive gift for human beings. Poseidon offered sea water [which is salt water] because Poseidon is God of the Sea. However, Athena offered olive tree which bear the fruit of olive, which can be consumed as food, squeezed into olive oil, which can be used for cooking, lighting, cosmetics for body, ointment for healing. Her offer won the heart of the human beings, and city is therefore name after her, Athens. Therefore, in Greece, olive and olive oil is inseparable.

In Ancient Greece, olive oil is known as "liquid gold". It is not only eaten, it can be used to preserve foods and as a medicine, a body rub, a lubricant, a perfume, in religion ceremony, in churches to produce light. Olive wreaths were awarded as prizes at the Olympic Games.

Largest exporter of Extra Virgin Olive Oil

Many people does not know that the olive oil that you bought from the supermarket, you may have tasted that good quality Greek olive oil for at least once. Why? Well, because Greece is the world's largest exporter of Extra Virgin Olive Oil [because 80% of Greek olive oil production is EVOO]. Greek olive oil has very distinctive taste and aroma, because the varieties of the olives in Greece are unique comparing to other countries. Be a smart consumer — check the label for "extra virgin olive oil" and P.D.O or P.G.I endorsement on your next purchase.

P.D.O (Protected Designation Origin) & P.G.I (Protected Geographical Indicator)

P.D.O & P.G.I are initiatives by the European Union preserving the culture and agriculture of each region and country. To have the endorsement of P.D.O and P.G.I is a form of re-assurance of the quality of the extra virgin olive oil from the specific region. Currently there are 31 Greek olive oils labelled P.D.O and P.G.I. Your next purchase for European agriculture products, do look out for P.D.O and P.G.I endorsement for high quality, sustainable products.

P.D.O. P.G.I

Contain more polyphenols and Oleic acid

Extensive research has shown that Greek olive oil contains more polyphenols — powerful antioxidants that contribute to the protection of blood lipids from oxidative stress (EU Regulation 432/2012). Oleic acid, a monounsaturated fatty acid found in extra virgin olive oil, is also well-studied for its role in supporting a balanced diet.

Mostly Organic & High quality

In Greece, farmers continue to employ traditional cultivation practices with minimal pesticide use. Harvesting is still pretty much done by hand to maintain the quality of the olive and olive oil. Currently, there are an estimated 1,500 olive mills across the country, processing freshly harvested olives within the same day to preserve quality.

Greece offers the ultimate biotope for cultivating olive trees. The most famous olive is the Koroneiki variety, one of the oldest varieties and also known as queen of oil. This variety produces exceptional extra virgin olive oil with a fruity, fresh flavour with very low acidity level — the basis of Botana&Tea's Greek EVOO collection.

What are the good benefits of EVOO

Extra Virgin Olive Oil is a cornerstone of the Mediterranean diet. Here are some well-studied properties associated with regular consumption.

1. Rich in antioxidant polyphenols

~ naturally high in polyphenols and vitamin E, which contribute to the protection of blood lipids from oxidative stress as part of a balanced diet (EU Reg 432/2012).
~ trans fats free, low acidity (typically 0.3–0.8%).

2. Supports a heart-healthy diet

~high in phenols, tocopherols and oleic acid — all associated with the Mediterranean diet pattern recognised for cardiovascular wellness.
~ some research has shown that diets rich in olive oil are associated with reduced risk of cardiovascular events.

3. Supports healthy bones

~ regular inclusion of EVOO in the diet is associated with better calcium absorption and bone density in research settings.

4. Natural anti-inflammatory properties

~ contains oleocanthal, a polyphenol with natural anti-inflammatory properties similar in mechanism to ibuprofen.

5. Aids digestion

~ helps to increase the production of digestive peptides. It is very easily absorbed by the body, aiding in the absorption of vitamins and polyphenols.

6. Promotes healthy skin

~ contains fat-soluble vitamins A, D, E and K that help protect against cell oxidation. Can be applied topically to hair and skin to prevent dryness.

7. Satiety

~ rich in nutrients and healthy fats; its full taste creates a sensation of fullness that supports a balanced diet.

8. Associated with longevity

~ a key component of the Mediterranean diet, which is consistently linked to healthy ageing and longevity in population studies.

Olive oil is

"liquid gold" ~ by Homer [Greek poet, 12th-8th BC]

"the great healer" ~ by Hippocrates [460-360 BC, Father of Medicine]

Let us start the Mediterranean wellness journey together by choosing a healthier oil — EVOO. Small steps to a healthier diet and better health.