Fats | ... but please the right ones!

olive oils from VIVA LA VIDA

With the abundance of olive oils now available, it seems almost impossible to determine whether it is a really high-quality high-quality olive oil That is why we trust our olive growers on the island of Mallorca, most of whom we know personally and therefore know that only high-quality oils are processed and offered here. It can therefore happen that a popular oil is no longer available because the harvest has sold out.

Although the price says a lot about the quality of an olive oil and the amount of information on the label also gives you clues, ultimately there is only one way to find out whether you have a good or bad oil in front of you: try the olive oil!

Tip: Always neutralize your mouth between two oils with some bread, plenty of water or eat a small piece of apple

The color often plays a minor role. During testing, only the aroma and taste should be evaluated first - and only then the color.

color of olive oil

But why is the color not included in the test? The pigment chlorophyll, which is also found in other plants, turns the oil green. It changes its structure when oxidized, so that the oil turns golden yellow. A fresh oil should have a light green to green-yellow color . The color can therefore be an indicator of freshness or the state of storage of the oil. However, it should be noted that the composition of the nutrients present in the soil is also crucial for the color of an olive oil. The evaluation of the color therefore always remains somewhat speculative.

How is olive oil evaluated?

You look at the acidity. If it is well below the limit of 0.8%, this is an indication that the oil is fresh and of high quality. The low acidity is usually an indication of mild olive oils.

Then there is the peroxide value. This indicates low oxidation if the value is below the limit of 20MeQ O2/kg. This means that the oil tastes fresh and not rancid.

Chemical changes are also determined. If the value is less than 0.01, it shows that the taste is natural and not adulterated.

A low ethyl ester content indicates that the oil is not old or of poor quality.

We know polyphenols as plant substances. This value shows how much caffeic acid is contained in mg/kg of olive oil. Caffeic acid offers health benefits and influences the taste. If the polyphenol content is high, it is also an indication of a higher quality oil. Polyphenols have antioxidant properties and can improve the taste of olive oil by increasing the bitterness and spiciness. In a hot summer, the polyphenol content in olives usually increases because this stimulates oil production. The result is a more intense taste.

Fat is not equal to fat

Olive oil consists of fatty acids. But not all fatty acids are the same! A distinction is made between saturated, monounsaturated and polyunsaturated fatty acids . They have completely different effects on our organism. As early as 2002, the WHO (World Health Organization) pointed out the range of fats and the outstanding effect of olive oils on our health.

Which fatty acid does olive oil consist of?

It consists of 55 - 83% monounsaturated oleic acid and 4 - 20% polyunsaturated fatty acids such as linoleic acid and 8 - 14% polyunsaturated fatty acids. This combination therefore provides the best possible supply of fatty acids, which cannot be found in any other fat.

But olive oil has even more good ingredients....

...such as vitamins E, A and a very small amount of vitamin D. The fat-soluble vitamin E stabilizes the cell membrane and thus counteracts premature aging. It is also an excellent antioxidant that protects the cell from free radicals . It also offers protection for the red blood cells . Olive oil also contains vitamin A and very little vitamin D. Vitamin A is a highly effective vitamin that strengthens the immune system. It helps build the skin. Vitamin D promotes the absorption of calcium and phosphorus and is extremely important for the development of cartilage and bones. Olive oil also has a positive effect on skin and hair care.

"Low-fat" doesn't necessarily have to mean...

...because the right fat is important here. A good fat, such as that used in abundance in Mediterranean cuisine and preferably made from high-quality olive oil , has a positive effect on the number of cardiovascular diseases. If you compare the number of people living on Crete, who cover around 42.8% of their calorie intake with olive oil and enjoy excellent health across the entire European Union - with an example from the far north, such as Finland, then half of the deaths there are due to cardiovascular diseases. On Crete, the figure is only 5%!

Olive oil and obesity

 A Spanish working group started a comprehensive study on 1000 overweight patients. The households received 1 liter of olive oil free every week. A sudden reduction in body weight was recorded. This proved that the calorific value (calories) of the fats consumed is not the decisive factor in obesity. However, it is not yet clear how the body weight-regulating and appetite-suppressing mechanism of olive oil works. A study by Californian and Italian scientists was able to show, however, that the unsaturated fatty acids in olive oil release a hormone that reduces the feeling of hunger and slightly lowers cholesterol levels.

Can life be extended by changing your diet?

In 2003, Greek researchers published epidemiological data on the interaction between olive oil and life expectancy. The authors demonstrated that life expectancy was just as correlated with regular consumption of olive oil as it was with following a Mediterranean diet . Interestingly, this result could only be attributed to the Spanish and Greeks. The result could not be confirmed for Germany and Holland - which in turn suggests that the participants in the study did not fully adhere to the cooking rules and that Mediterranean cuisine was not sufficiently practiced by the Germans and Dutch. German and Dutch cuisine is similar in many ways and is saltier and fattier. However, it must be pointed out that in recent years there has been a shake-up in society and a rethink is taking place.

Can you heat extra virgin olive oil?

Yes, you can heat olive oil! But NEVER over 180 degrees Celsius. At temperatures above 180 degrees Celsius, damaging decomposition processes begin, which destroy valuable ingredients and can even be harmful to health.

How do I know when 180 degrees Celsius has been reached?

Actually, it's almost too late by then, because the smoke point should NOT be reached! A tip: the right temperature for frying is reached when you put a piece of bread in the oil and small bubbles form around it or a splash of water "fizzes"! But be careful! Danger of burns!!! If the olive oil is overheated, it will start to smoke and become rather thin. You should then no longer use it.

The DGE (German Nutrition Society) recommends.....

...for frying, generally use an oil that contains a lot of monounsaturated fatty acids but few saturated fatty acids and not too high a proportion of polyunsaturated fatty acids, such as olive oil.

What does olive oil do to a steak?

When frying a steak, for example, the monounsaturated fatty acids migrate into the meat and reduce the proportion of saturated fatty acids by over 30%! The proportion of monounsaturated fatty acids, i.e. the good fats, then increases in the meat by over 40%!