Because not only is extra virgin olive oil, or EVOO, delicious, it’s also good for us. The oil is extracted from good-quality olives by a mechanical process without the use of chemicals or excessive heat, to ensure that it retains its nutritional value. 

Among other health benefits, it’s rich in heart-healthy monounsaturated fats, which can help lower your blood LDL (bad) cholesterol when they replace saturated fats in your diet. And studies have shown that extra virgin olive oil may have additional beneficial effects on blood pressure and chronic conditions such as rheumatoid arthritis.

The sheer variety of olive oil brands available in the supermarket, online and from specialty retailers is another good indication of how much we love consuming the stuff. And with prices ranging from just over a dollar per 100mL up to $4.40 per 100mL, there are options for different budgets.

To help you find the best extra virgin olive oil, we selected 30 of the top selling varieties and put them through a variety of sensory and chemical tests, first to determine if they all meet the criteria for extra virgin olive oil, and secondly, to find out which oils taste the best.

Here are the top picks from our testing.

• Best Australia extra virgin olive oil
• Best Spanish and Italian extra virgin olive oil
• Best value extra virgin olive oil
• What makes olive oil ‘extra virgin’?
• Top five tips for choosing and using olive oil

Best Australian extra virgin olive oil

Australia produces a small fraction of the world’s olive oil, but our oil and producers have built a solid reputation for freshness, quality and consistency. Of the 13 oils we are recommending in this review, seven are Australian. If you want to support local growers, these are the top scoring Aussie oils in our testing.

Cobram Estate Extra Virgin Olive Oil Classic Flavour

• ÌÇÐÄVlog Expert Rating: 80%
• Price: $25 for 750mL ($3.33 per 100mL)
• Tasting notes: “Fruity herbaceous aromas transfer well to the palate. Buttery mouthfeel. Late building chilli pungency that lingers.”
• Need to know: A consistently high-quality oil, Cobram Estate Classic was recommended when we last tested oils in 2021 and 2017. It’s available in 375mL, 500mL (Aldi only) and 750mL bottles, as well as a 3L tin.

Mount Zero Arbequina Extra Virgin Olive Oil

• ÌÇÐÄVlog Expert Rating: 79%
• Price: $19.50 for 500mL ($3.90 per 100mL)
• Tasting notes: “Delicate dry herb aromas carry through to a buttery mouthfeel, with sweet almond notes softening the herbaceous edge, creating a balanced and pleasant finish.”
• Need to know: This premium boutique oil is available online directly from the retailer or via specialty food stores.

Aldi The Olive Tree Australian Extra Virgin Olive Oil Classic Flavour

• ÌÇÐÄVlog Expert Rating: 78%
• Price: $13.99 for 750 ml ($1.87 per 100mL)
• Tasting notes: “Delicate herbaceous aroma transferring to a more medium intensity on the palate. Notes of tobacco leaf, menthol, with a sweet creamy mouth feel. An element of astringency with a pungency lingering to a ginger twist.”
• Need to know: Not only is this oil one of our top scorers, it’s the cheapest Australian EVOO  we tested. It was also recommended last time we tested olive oil back in 2021.

Best Spanish and Italian extra virgin olive oil

Many Australians have grown up with Mediterranean food traditions and may like to choose Spanish or Italian olive oils. Spain is the world’s largest olive oil producer, and its scale allows many Spanish oils to be sold at very competitive prices. For shoppers looking for a good-value everyday oil, imported products can sometimes offer a lower cost per litre than premium Australian oils.

Monini Classico Extra Virgin Olive Oil

• ÌÇÐÄVlog Expert Rating: 88%
• Country of origin: Italy
• Price: $22 for 750 ml ($2.93 per 100mL)
• Tasting notes: “Delicate floral aromas are evident on the nose. Fresh green notes and salad leaf characters lead to spice and pepper on the palate. Creamy and smooth, with good transfer and a thick, well-balanced mouthfeel. A variety of flavours linger harmoniously, resulting in an elegant and abundant oil.”
• Need to know: Available at Coles and Woolworths, this is our top scoring oil and the only one in our review to receive a Gold medal level rating.

Villa Rossi Extra Virgin Olive Oil

• ÌÇÐÄVlog Expert Rating: 83%
• Country of origin: Italy
• Price: $35 for 1L ($3.50 per 100mL)
• Tasting notes: “Aromas of fruit, flowers and grass combine in a light to medium nose with other elements of olive fruit and lemon on the palate. Good length of persistence with balanced bitterness and pungency. Harmonious.”
• Need to know: Available at Harris Farm.

Moro Primero Extra Virgin Olive Oil

• ÌÇÐÄVlog Expert Rating: 78%
• Country of origin: Spain
• Price: $27 for 1L ($2.70 per 100mL)
• Tasting notes: “Subtle hints of tropical fruit and wild mint. Good transfer with clean creamy mouthfeel. Balanced bitterness and pungency with white pepper lingering.”
• Need to know: The performance of this oil has dramatically improved since we last tested it in 2021 when it received a ÌÇÐÄVlog Expert Rating of just 54%.

Carbonell Extra Virgin Olive Oil

• ÌÇÐÄVlog Expert Rating: 78%
• Country of origin: Spain
• Price:  $26 for 1L ($2.60 per 100mL)
• Tasting notes: “Aroma of tropical fruit, passionfruit, pineapple transfer well to the palate, with hints of sage and eucalyptus. Menthol and astringency that subsides while the pungency builds; a lingering peppery finish.”

Woolworths Spanish Extra Virgin Olive Oil

• ÌÇÐÄVlog Expert Rating: 78%
• Country of origin: Spain
• Price:  $9 for 500 mL ($1.80 per 100mL)
• Tasting notes: “Native mint and some meadow grass carried through to palate. Nice balanced bitterness and pungency. Short clean finish.”

Best value extra virgin olive oil

Olive oil can be pricey, so if you’re going through a few bottles, you may like to consider these picks that we rate as best value in our test. They score at least 75% in our review and all cost under $2 per 100mL.

Woolworths Spanish Extra Virgin Olive Oil

• ÌÇÐÄVlog Expert Rating: 78%
• Country of origin: Spain
• Price: $9 for 500mL ($1.80 per 100mL)

Woolworths Australian Extra Virgin Olive Oil

• ÌÇÐÄVlog Expert Rating: 76%
• Country of origin: Australia
• Price: $19 for 1L ($1.90 per 100mL)

Aldi The Olive Tree Australian Extra Virgin Olive Oil Classic Flavour

• ÌÇÐÄVlog Expert Rating: 78%
• Country of origin: Australia
• Price: $13.99 for 750 ml ($1.87 per 100mL)

What makes olive oil ‘extra virgin’?

For an olive oil to be classified as extra virgin it must meet certain chemical criteria and be free from taste defects as determined by an accredited sensory panel, according to the International Olive Council (IOC). 

We carried out sensory analysis and three different chemical tests of the oils using IOC-approved methods – tests that are designed to check for signs of:

• fruit damage 
• poor harvesting operations
• poor storage of fruit or oil before processing or bottling
• refining (such as bleaching or deodorising)
• deterioration due to ageing 
• deterioration due to poor storage of the bottled oil. 

Any of these issues could mean the oil isn’t of extra virgin quality when you buy it – even if it’s within its labelled best-before date. 

More about our testing

Our test was carried out for ÌÇÐÄVlog at the Oil Testing Service (OTS), NSW Department of Primary Industry Laboratory Services, Wagga Wagga. The OTS chemical testing laboratory and olive oil organoleptic (sensory) panel are accredited by the National Association of Testing Authorities (NATA) and the International Olive Council (IOC).

The OTS purchases the olive oil samples directly from retailers according to strict purchasing protocols, which include keeping samples out of direct sunlight and avoiding temperature fluctuation during transit and delivery. 

Once received at the lab, samples are maintained in a controlled environment according to best practice guidelines. At the time of testing each oil has a minimum of five months to go before its best-before date indicated on the label.

Oils undertake both chemical and sensory tests, and need to pass both to be classified as extra virgin olive oil. The sensory tests include a show judging-style tasting, where four trained tasters taste the oils ‘blind’ and award points for aroma (olfactory sensations), flavour/palate (gustatory sensations) and overall impression. 

Each oil is graded as Gold (excellent oil), Silver (very good oil), Bronze (good oil) or no medal, which correspond to the ÌÇÐÄVlog Expert Rating score in our review.

Top five tips for choosing and using olive oil

• Buy the freshest oil you can. Where possible, purchase from stores likely to have a high turnover, and look for a “harvested on” date, as best-before dates aren’t necessarily a good indicator of freshness.
• Don’t buy oils from stores where they’ve been displayed near heat sources (such as refrigerator motors) or in a shop window where they’re exposed to direct sunlight.
• Store in a cool dark place at home (i.e. not next to the stove/oven/window).
• Keep your oil tightly stoppered, avoiding exposure to air as much as possible. 
• Use it in a timely manner, preferably within six months of opening. As a rule of thumb, buy a container size that matches your monthly consumption.

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Yet far fewer of us use the fruit’s oil as liberally in our diet. But lately, avocado oil has been touted as a strong contender for ‘the healthiest oil’ crown, with many of the same benefits as its olive-extracted counterpart.Ìý

So what is avocado oil, exactly? Is it worth adding to your oily arsenal? We investigate to see just how versatile and virtuous it is.

What is avocado oil?

We’re all acquainted with avocado as a breakfast staple, preferably smashed and smothered over toast, but you may be less familiar with the fruit’s oil.Ìý

Pressed from the flesh of the avocado (which is actually a berry, botanically speaking), this oil is rich in good fats and can be used in everything from bolognese to DIY beauty treatments.Ìý

Although it’s not the kitchen staple that olive oil is, avocado oil has many of the same benefits. Look for the words ‘cold pressed’ or ‘extra virgin’ on the label. Be aware that further refinement, using heat or chemicals to extract the oil, can affect flavour and nutritional value.

Is it good for you?

Dr Anika Rouf, an accredited practising dietitian and spokesperson for Dietitians Australia, says we still have much to learn about avocado oil.Ìý

“Avocado oil is not as widely researched as extra virgin olive oil (EVOO), so we don’t know the full extent of its clinical benefits yet,” she says. “But what we do know is that it has a very similar fatty acid profile to EVOO.” 

About 70% of the oil in an avocado is monounsaturated, with the main one being the omega-9 fatty acid known as oleic acid, which some studies have linked to good heart health. It’s rich in antioxidants too, which fight free radicals.Ìý

There have also been studies purporting that eating avocado or avocado oil (and also olive oil, which has a very similar oleic acid content to avocado oil) increases the bioavailability of carotenoids. This means the fat content of an avocado helps your body absorb nutrients from other fruit and veg such as carrot, watermelon and tomato.

What are the possible health benefits?

Although it’s still hard to say definitively that avocado oil is healthy without further larger-scale research, some studies suggest that it appears to aid the following: 

Heart health

The unsaturated fatty acids in avocado oil are linked to good cardiovascular health because they tend to reduce the amount of blood LDL cholesterol when they replace saturated fats in the diet.

°¿²õ³Ù±ð´Ç²¹°ù³Ù³ó°ù¾±³Ù¾±²õÌýÌý

A complex mix of extracts from avocado oil and soybean oil, known as ASU, may help reduce the severity of pain associated with osteoarthritis of the knee.Ìý 

Skin

Used both topically (directly on the skin) and as part of an everyday diet, avocado oil has been associated with healthier-looking skin due to its vitamins A and E, fatty acids and antioxidants.

Eyes

Avocado oil is rich in lutein, an antioxidant and carotenoid found in your eyes, and high in monounsaturated fats. Diets rich in these fats have been shown to protect against age-related eye dysfunction and to aid the absorption of lutein and other carotenoids.

Minimising free radicals

Apart from lutein, avocado oil also has lots of other antioxidants. Antioxidant-rich foods can help minimise the damage done to your body by free radicals, which, over time, may lead to heart disease and cancers.

Is all avocado oil the same?

In a word, no. Standards for what constitutes quality cold-pressed extra virgin avocado oil have been proposed, but there’s currently no regulating body to make sure those standards are met.Ìý

“Avocado oil is characterised as a mainly monounsaturated oil, with an adequate proportion of polyunsaturated fatty acids, similar to olive oil,” says Dr Rouf.

“But the composition and quality of the avocado oil depends on the origin, weather conditions, variety and extraction methods.” 

How much should we be eating?

As with any food in your diet, moderation is always the best practice. Avocado oil is mostly fat, after all.

“It’s a type of good fat, but it’s still a fat at the end of the day, which means that it’s high in calories,” says Dr Rouf. “It can be a part of a healthy diet, but having too much will cause weight gain and it’s best to use in smaller quantities, particularly if you are looking to lose weight.

“When it comes to fats, we want to aim to increase the unsaturated fats in our diet, while lowering our saturated and trans fats intake. This is because unsaturated fats help to look after our cholesterol levels and provide health benefits to our skin, eyes and brain.” 

Australian Dietary Guidelines

Australian Dietary Guidelines recommend an average allowance of two to four serves of unsaturated spreads and oils a day, with a serve size of monounsaturated or polyunsaturated oil (e.g. avocado, olive, canola or sunflower oils) being 7g – a little more than a teaspoon.Ìý

When cooking, it’s best to use no more than one teaspoon per person, as fats are high in energy/calories.Ìý

How to cook with avocado oil

Avocado oil is different from extra virgin olive oil in that it tends to have a subtler, more neutral flavour, and a creamier mouthfeel. Some say this makes it better for adding to soups and cooking delicately flavoured foods, such as sweets.Ìý

But you can use it in similar ways to olive oil too, adding it to everything from dips and marinades to salads and cooked meats.Ìý

What else can you do with avocado oil?

Like olive oil, avocado oil has moisturising properties that make it just as useful in your beauty case as your culinary cache. Try these beauty ideas for supple skin and scalp.

As a bath oil

Mix a few teaspoons of your extra virgin avocado oil with your favourite bath oil for silky skin.

To moisturise

Rather than lathering yourself in thick cream, simply apply a few teaspoons of avocado oil all over your body for completely natural hydration.

Scalp saviour

To help lift dry skin off your scalp, gently heat avocado oil by placing ¼ cup in a glass jar and setting in a pot of boiled water. Massage the oil into your scalp and leave for a few hours or overnight before washing out.

Muscle up

Relieve tension with a few spoonfuls of avocado oil and a willing amateur masseur or masseuse. No need to wash the oil off afterwards – let it soak in to moisturise your skin.

Smooth as a baby’s bottom

If you’re trying to avoid baby creams with harsh ingredients, try using avocado oil on nappy rash or for babies with dry skin on their scalps and bodies. Just be sure to do a patch test first to make sure your little one can tolerate the oil.

Shine your shoes

Avocado oil can also be used for restoring leather products, such as shoes and bags. After all, leather is just really dry animal skin!

Rust away

Rub a little avocado oil into metal tools to prevent rust. You can also use it as a lubricant to grease squeaky doors and loosen stuck zips.

The post Is avocado oil good for you? appeared first on ÌÇÐÄVlog.

Here’s what goes on behind the scenes when we test extra virgin olive oil so that we can separate the best from the rest.

On this page:

• Where we test oils
• How we choose the oils we test
• How we test and score olive oil

Where we test oils

All tests are carried out for ÌÇÐÄVlog at the Oil Testing Service (OTS), NSW Department of Primary Industry Laboratory Services, Wagga Wagga. 

The OTS chemical testing laboratory and olive oil organoleptic (sensory) panel are accredited by the National Association of Testing Authorities (NATA) and the (IOC).

How we choose the oils we test

We test popular brands of olive oil labelled “extra virgin” available in major supermarket chains, excluding flavoured oils.

The OTS purchases the olive oil samples directly from retailers according to strict purchasing protocols (which include keeping samples out of direct sunlight and avoiding temperature fluctuation during transit and delivery). On receipt at the lab, samples are maintained in a controlled environment according to best practice guidelines.

At the time of testing, each oil has a minimum of five months to go before its best-before date indicated on the label.

How we test and score olive oil

In order to be classified as extra virgin an olive oil needs to meet certain quality standards. Our test includes both Australian and European oils, so for the purposes of this review we reference the widely accepted IOC Trade Standard, although we also check compliance with the Australian Standard. Signatories to the must comply with the Australian Standard, but this is a voluntary standard.

All chemical and sensory tests are carried out according to documented IOC methods of analysis.

Chemical tests 

According to the IOC trade standards, extra virgin olive oil must meet established limits for a range of quality criteria including free fatty acid (FFA) level, peroxide value (PV) and ultraviolet (UV) light absorption at different wavelengths. 

The lab tests the oils against each of these criteria.

• The FFA level is an indicator of oil quality – the lower the percentage the better the quality. It provides a good indication of the fruit condition before crushing, care taken in producing the oil and oil storage conditions. The level can increase if the fruit is damaged, or due to poor handling and storage of fruit between harvest and processing, however it’s fairly stable once the oil is bottled. 
• The PV is a measure of an oil’s oxidation at any given time. High levels can indicate degradation of the oil during processing and storage (primarily through exposure to oxygen, heat or light). 
• The UV absorption test may also detect degradation of the oil during storage. UV absorption continues to rise as the oil ages. It may also detect the presence of refined oils. 

Sensory test 

Extra virgin olive oils must have fruity attributes and be free from defects as determined by an IOC-accredited sensory panel of at least eight tasters in order to meet the standard. 

Tasting is done “blind” – olive oil brands aren’t revealed to panel members at any stage of sensory analysis.

Defects include fusty/muddy sediment, musty, rancid and winey-vinegary flavours. 

To be classified as extra virgin, oils need to meet both chemical and sensory criteria.

Show judging tasting 

The sensory testing also includes a show judging-style tasting to assess the flavour of the oil.

Four trained tasters from the sensory panel taste the oils “blind” and award points for aroma (olfactory sensations), flavour/palate (gustatory sensations) and overall impression. 

Each oil receives a score out of 100, and is graded as follows:

• Gold (Excellent oil) = 86–100 points  
• Silver (Very Good oil) = 76–85 points  
• Bronze (Good oil) = 65–75 points 
• No Medal = 50–64 points

ÌÇÐÄVlog Expert Rating

The show judging score accounts for 100% of the ÌÇÐÄVlog Expert Rating – the other tests are performed simply to verify that the olive oil satisfies the criteria required to be called extra virgin.

We recommend extra virgin olive oil with a ÌÇÐÄVlog Expert Rating of 75% or more.

The post How we test olive oil appeared first on ÌÇÐÄVlog.

If you come from a Mediterranean background, there’s a good chance you don’t mess around buying small bottles of olive oil. It’s four-litre drums of the stuff or bust. If there’s no olive oil in the house, the world simply stops turning. This golden-hued extraction is so imperative to daily life, from cooking to drizzling and even moisturising, that panic sets in the moment the last drops soak into your ciabatta.

Still, no matter your ancestry, chances are you use olive oil every day. We know it’s a healthy oil and we know it’s delicious, especially when iridescent-green and extra-virgin, but how much do you really know about that pressed elixir in your pantry? Here, we dive into the bottle (or drum, as the case may be) to reveal the depth of olive oil’s goodness.

Oils ain’t oils

Not all olive oils are equal. In fact, some are decidedly unequal. Olive oil is graded according to the International Olive Oil Council (IOOC) and takes into account method of production, acidity and flavour. As a general rule of thumb, ‘extra-virgin olive oil’ (EVOO) is the highest quality. Below that, grades descend to ‘virgin’ and then simply to ‘olive oil’, sometimes called ‘pure olive oil’ or ‘refined oil’.Ìý

Olive oil is essentially such a poor grade of oil it must be refined by processing and chemicals, and is then blended with extra-virgin olive oil to make it fit to consume. Often this is used in products labelled ‘packed in olive oil’, such as tinned fish.

Extra-virgin is the best

OK, so what makes extra-virgin so good? Fruity, punchy and vibrant in colour, extra-virgin olive oil is a silky, luscious product with a noticeably superior taste. The IOOC says it must contain no more than 0.8 per cent acidity and be unhampered by fruit damage, deterioration by age, or refining, among other things.Ìý

“To be labelled ‘extra virgin’, olive oil also has to meet certain quality standards, such as being low in acidity and free from taste defects, whereas regular olive oil doesn’t,” explains ÌÇÐÄVlog food and nutrition expert Rachel Clemons.Ìý

Extra-virgin olive oil is best enjoyed uncooked to truly appreciate its flavour but you can also cook with it.

You should pay the extra for EVOO

Rachel says it’s worth paying more for extra-virgin olive oil compared to just olive oil as EVOO is extracted from olives without using chemicals or excessive heat.

“This ensures that it retains its nutritional value, such as being high in antioxidants,” she says.Ìý

However, price isn’t the only indicator when it comes to buying the best oil.Ìý

“When it comes to choosing between different EVOO products, it’s more about choosing the freshest, rather than paying more – in order to get the best quality,” explains Rachel, so be sure to check the harvest date on the bottle.

European isn’t necessarily better

In fact, Australian EVOO is by-and-large of an exceedingly high standard with beautiful, quality oils extracted using best-practice processing techniques. While we still only produce around one per cent of the world’s olive oil, what we do make is good stuff and, better still, it’s made locally so it’s more likely to be fresher and come without the food miles.Ìý

Furthermore, European olive oil labelled as extra-virgin isn’t necessarily what it claims to be. Back in 2010, about half of the 28 olive oils ÌÇÐÄVlog tested that year, most of which were from Europe, didn’t meet international standards for extra-virgin.Ìý

While transparency is improving, there’s still much work to be done in regard to labelling, so it’s a safer bet to go with Australian.ÌýSee our latest olive oil reviews to find out which ones we rate the best.

There are shades of olive

You may have noticed ‘light’ and ‘medium’ olive oils on the supermarket shelf. While the waters are a little murky when it comes to international standards of labelling, generally these oils are refined and blended with a little extra-virgin olive oil.Ìý

However, typically, Australian labels that refer to lighter-flavoured oils are still extra-virgin but achieve a lighter taste by less dominantly flavoured varieties of olives being blended together.Ìý

Just be sure to check the labelling so you know what you’re buying as some ‘light’ oils are made with up to 90 per cent refined oil.

You have to store it right and tight

It’s always best to store your olive oil in a dark, cool cupboard away from heat and try to consume it within 4–6 weeks.

“Extra-virgin olive oil quality starts to deteriorate from the moment it’s pressed from the olives. Exposure to light, oxygen and particularly heat can speed up degradation,” explains Rachel.

That’s why it’s good practice to keep your olive oil in a tightly stoppered bottle to prevent oxygen spoiling it quicker. She also suggests that when purchasing your olive oil, check it hasn’t been kept on a shelf in the sun or next to a heat source, and choose a product sold in a coloured bottle with the most-recent harvest date.

Yes, you can fry with it

To fry or not to fry with olive oil is a slippery issue of contention. Although it has a lower smoking point than many edible oils, it’s still very stable and searing or shallow-frying with EVOO will give you a golden, deeply flavoured result. You can also deep-fry with EVOO, however, it’s not a cost-effective oil for such quantities. You’d be better off deep-frying with vegetable or grapeseed oil.Ìý 

And you can bake with it

Extra-virgin olive oil is delicious drizzled over pretty much everything, but did you know you can also use olive oil to bake cakes. There are some great recipes that substitute butter for olive oil, which is particularly excellent for the vegan or lactose intolerant among us.Ìý

As a general guide when switching butter out for olive oil, Rachel says to use 3 parts olive oil for every 4 parts of butter in the recipe (for example, rather than 1 cup of butter, use 3/4 cups of olive oil).Ìý

If you intend to use your olive oil for baking, it’s a good idea to choose an extra-virgin olive oil with a lighter flavour, otherwise a very fruity oil may overwhelm the taste.

It’s really quite good for you

Extra-virgin olive oil is known for being a good fat. That’s because it’s largely made up of monounsaturated oleic acid, which has been found to reduce inflammation. It’s also full of vitamins E and K, and antioxidants. Studies have shown that extra-virgin olive oil, which features heavily in the Mediterranean diet, is protective against heart disease. It does need to be extra-virgin, though. You won’t find the same nutritional punch in a refined oil.

It’s a beauty staple

The usefulness of a good-quality olive oil extends beyond the kitchen. It has long been used in beauty routines as a moisturiser, cleanser and to restore dry hair. Try using a few drops as a lip balm, massage it into a dry scalp (this is particularly good for helping to remove cradle cap on babies), and remove eye make-up with a few droplets on a cotton pad. It’s also a great addition to DIY facials and manicures, and can be used as a shaving cream.

It’s a household helper

Bothered by a squeaky door? Stuck zip? Gum in hair? The cat’s hair balls? Don’t worry, whip out your trusty bottle of olive oil to quieten creaky hardware, loosen stubborn zips, remove sticky substances, and add ¼ of a teaspoon to your cat’s food to help prevent hair balls.

The post Things you didn’t know about olive oil appeared first on ÌÇÐÄVlog.

Among the health benefits attributed to coconut oil are its ability to control sugar cravings, control weight gain, ease indigestion and boost metabolism when eaten as part of a regular diet. In the realm of home remedies, the oil is said to help skin retain its moisture as well as aid oral health.

While a lot of coconut products have clear benefits for dairy- and gluten- intolerant people, we take a deeper look at coconut oil to uncover whether it truly deserves its ‘healthy oil’ crown.Ìý

What is coconut oil?

Coconut oil is extracted from the flesh of the coconut. It has a slight nutty flavour and works well in both savoury and sweet dishes. It’s particularly popular in vegan cooking and can replace dairy products to make pastries and creamy desserts. It has a high smoking point when cooked and has a long shelf life.

Popularity on the rise

, an Accredited Practising Dietitian and spokesperson for the , says she has seen an increased interest in the use of coconut oil by the public, much of it driven by those following sugar-free, vegan and paleo diets.

The much-hyped paleo diet, which promotes foods that were once only obtained through hunting and gathering, along with a more recent groundswell in plant-based eating, has helped boost the profile of coconut oil.Ìý

Virgin and extra virgin coconut oil

As with most oils, choosing a virgin or extra-virgin oil rather than a refined oil is always the healthier option. Refined oils are highly processed, and in the case of coconut oil, often bleached and deodorised – stripping it of its aroma and coconut taste.Ìý

However, unlike with olive oil, there really is no such thing as an extra-virgin coconut oil – that’s merely marketing. But virgin coconut oil (VCO) is a pure, cold-pressed product with much better flavour. Both look the same, so try before you buy, if possible.

Is coconut oil good for you?

Both our experts warn that although using coconut oil may have a few health benefits and has shown promising evidence, the claims above are yet to be comprehensively researched or proven. Pinpointing coconut oil as being either healthy or harmful is near impossible at this stage with so much more research to be done.

²Ñ´Ç²õ³ÙÌýplant-based oils are considered healthy options, however, coconut oil does stir up some contention due to its high saturated fat content.Ìý

With up to 80-90 per cent saturated fat, hesitation at labelling it ‘healthy’ is understandable. This fat content is what turns the oil solid at room temperature, but not all saturated fats are bad and coconut oil may actually encourage your body to burn fat and raise good cholesterol (HDL).Ìý

On the flipside, it also raises bad cholesterol (LDL), which steers the oil away from being good for the heart, according to the Australian Heart Foundation, which suggests there are superior heart-protective oils and fats to consume or use in your cooking, such as olive oil, nut butters and avocado.

Health benefits of coconut oil

Anti-inflammatory properties

Coconut oil does have some antioxidant properties, potentially because of plant nutrients called phenolic compounds. Studies on animals have shown that when applied to inflamed areas, coconut oil has an anti-inflammatory effect, giving it plausibility in beauty products. It also shows evidence of being a great skin moisturiser when applied topically.Ìý

It could help you burn fat

Coconut oil is an unusual blend of short- and medium-chain fatty acids (MCTs) not seen in other saturated fats, there’s evidence these MCTs may offer some health benefits when consumed, such as fat-burning. However, research is yet to confirm this.

It may reduce hunger

The high amount of MCTs found in coconut oil may reduce hunger, which could aid weight loss. However, studies on this have been short, small and inconclusive.

Alzheimer’s claims

While further studies are needed there is some early evidence that MCTs can increase blood levels of ketones, which in turn, may help to dampen symptoms. These studies haven’t been done on the MCTs produced specifically from consuming coconut oil however.Ìý

It could aid oral health

There has been some evidence to suggest using coconut oil may help reduce oral infections when used as a mouthwash due to the antibacterial properties of … acid found in the oil. But it’s important to note, this is far from proven and the evidence is scant.

Disadvantages of coconut oil

It’s definitely fatty

Of all the claims around coconut oil, there is one indisputable fact: all coconut oil, whether virgin or refined, is high in saturated fat (higher than butter), so it is considered a solid fat. One tablespoon of coconut oil provides 490kJ (117 calories), 13.6g total fat (11.8g saturated fat), no protein or carbohydrates, and only trace amounts of a few nutrients.

It’s not the best kind of fat

One of the main concerns is the type of fat in coconut oil – saturated fat. The fatty acids found in coconut oil raise LDL (the bad cholesterol) just like other saturated fats, such as butter. And while coconut oil may also raise HDL cholesterol (the good one) this is negligible in comparison.Ìý

Other plant-based oils are better for you

Although coconut oil doesn’t contain cholesterol, it also doesn’t stack up against most other plant-based oils. Canola, corn, safflower, sunflower, soybean, flaxseed, grape seed and extra virgin olive oil all contain significantly less saturated fat.

Verdict: health claims don’t quite stack up

While many Asian diets have included coconut oil for generations with potentially protective benefits, the fact that coconut oil is so high in saturated fat needs to be considered in the context of a Western diet, which is typically already high in fat compared with an Asian diet. As such, the Cancer Council of Australia recommends reducing or avoiding saturated fats.

Coconut oil can certainly be included as part of a healthy diet and there has been no studies that show a moderate intake has any negative effects. But it’s not necessary for optimal nutrition and shouldn’t be the only oil in your pantry.Ìý

Most plant oils provide some health benefits, particularly extra virgin olive oil (EVOO), which has proven heart health and anti-inflammatory benefits, but the evidence for coconut oil, while ostensibly promising, remains limited and disputed.

Coconut oil is also expensive! It can cost around twice the price of olive oil or roughly the same as premium extra virgin olive oil, but it hasn’t been shown to offer any superior health benefits. So if you’re choosing oil based around health reasons, coconut oil doesn’t quite stack up.Ìý

What else can you do with coconut oil?

Anti-inflammatory and moisturising properties mean coconut oil can be used to create all manner of cosmetic and home beauty treatments, from hair conditioners to face masks and washes. Try making your own lip and body scrub by mixing the oil with coffee grinds.

How to cook with coconut oil

Thanks to its high fat content, coconut oil is great to use when cooking stir-fries and baking vegetables (but we’d advise against deep-frying with it). It’s also good as a butter substitute in baking and particularly popular in vegan and paleo treats.Ìý

Virgin coconut oil imparts a lovely nutty flavour to your meal, which unsurprisingly, lends itself to Asian cuisine. Try using it in curries or drizzled over a noodle salad.Ìý

Comparatively, rice bran oil and peanut oil are also great for stir-frying, while extra virgin olive oil is good for cooking on moderate heat and for salad dressings.Ìý

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