Virgin olive oil versus extra virgin olive oil

Olive oil, the golden liquid that had graced the tables of Mediterranean cuisine for centuries, is known for its culinary goodness and health benefits. But have you ever stopped to think about the subtle differences between virgin and extra virgin olive oil? Both are appreciated, but they are not interchangeable. Let’s go on this oily journey and discover what makes each of these oils so special.

Production process

The way in which an olive oil is produced can say a lot about its final quality.

Virgin olive oil: Imagine an oil mill squeezing the fresh olives and extracting its liquid essence. This is what we get with virgin olive oil. Produced without the intervention of chemical products or excessive heat, this oil retains a large part of the natural characteristics of the olive. However, even among the best, there can be slight imperfections, little notes in the flavour or aroma that are not perfect. It´s origin is due to the presence of a certain quantity of lower quality fruit, perhaps with bump or bruises produced during the harvest or transport and that become more evident during storage prior to the extraction. Likewise, in the middle of the harvest, the Master miller must seek the balance between processing the fruit quickly, to prevent them from a deterioration in the reception warehouse, and spend enough time to clean the system, to eliminate traces of oil from previous batches that can oxidise and can directly affect the fresh oil that is in production.

Extra virgin olive oil: Taking quality to another level, extra virgin olive oil is the “king “of olive oils. It does not just come from the oil mill like its virgin counterpart, but its selection process is much more precise; only completely perfect batches of fruit are accepted, they are also even selected fruit by fruit; the time between harvesting and production is reduced as much as possible ; cleaning of the system is very strict and the different stages are regulated to extract the maximum amount of anti-oxidant compounds from the olive and develop as much as possible the aromas of the oil. Imagine a symphony of flavours and aromas, all them perfect and harmonious. That is what extra virgin gives us.

Nutritional value of these oils

In a world where we are especially concerned about what we eat, nutritional value has become a determining factor when choosing a product.

Virgin olive oil: Despite being a high-quality product, it has a slightly lower content of anti-oxidant polyphenols compared to the extra virgin olive oil. However, is still being a rich source of vitamin E and monosaturated fats. These fats are heart-friendly, helping to maintain a healthy balance in our cholesterol levels.

Extra virgin olive oil: Think of extra virgin olive oil as a liquid superfood. Its high content of anti-oxidants, vitamin E and other anti-inflammatory compounds makes it a true elixir for health. The polyphenols, those molecules with anti-oxidant properties, are present in greater amounts here, giving our body an extra protection.

Uses and benefits of olive oil

Olive oil, the result of pressing olives, has been lauded for centuries for its culinary as well as for its medicinal properties. Appropriate use of this golden liquid can elevate a dish to the excellence and provide numerous health benefits. Below we list the uses and benefits of the main types of olive oil

1. VIRGIN OLIVE OIL: compared to the extra virgin olive oil, has lower quantity of volatile compounds (responsible for the aroma and flavour) and non-volatile compounds (especially, polyphenols responsible of bitterness, astringency and spiciness, as well as certain anti-oxidant properties).

• Culinary uses: Its distinctive flavour and versatility make it an excellent option for a wide range of applications.
  • Frying: Although there are oils with higher smoking points, virgin olive oil can be used for frying at medium temperatures, adding a special touch to food. Without any doubt it has better benefits than light olive oil (a mixture of refined and virgin oils), than an olive pomace oil and, obviously, than a seed oil such as sunflower or high oleic sunflower oil.
  • Dressings: Its delicate flavour enhances salads, pastas and other cold dishes, giving them a more traditional touch that reminds us of the cuisine of when we were kids. In particular, no spicy or astringent attribute is transmitted to the recipe, this being a differential factor with respect to the use of extra virgin. This gives the virgin oil a very good behaviour in mayonnaise type emulsions.
  • Baking: In oven-baked recipes for meat, fish and vegetables, has an optimal behaviour in terms of cooking and the final flavour of the food. Only the properties associated to polyphenols, that became almost fully degraded, since their initial concentration in this oil, is low. It can be used instead of other oils or butters in certain pastry recipes, with an optimal result and with better digestibility in most cases.

• Health benefits: Helps maintain a healthy balance of lipids in the system, contributing to a health lipid profile
  • Lipidic balance: Rico en polifenoles, que son potentes antioxidantes que luchan contra los radicales libres en el cuerpo.
  • Cardiovascular: Studies have shown that virgin olive oil may have properties that promote heart health by lowering blood pressure and LDL (bad cholesterol), while increasing HDL (good cholesterol).

2. EXTRA VIRGIN OLIVE OIL: In relation to virgin oil, it is much richer in volatile compounds (aroma) and non-volatile compounds, particularly anti-oxidant polyphenols responsible for the bitter taste and the notes of dry mouth feel , but also the green pigments, particularly in oils produced from green olives

• • Culinary uses:
    • Raw: Due to its high quality and intense flavour, it is perfect to consume without cooking. Perfect for salads, bruschettas, toast or even directly, enhancing the gastronomic experience.
    • Frying: It is the ideal oil to achieve maximum flavour in fried foods. For home cooking, it is not necessary to use additives- that allows the re-use of the oil at long-term; the polyphenols in extra virgin oil doing this function, transferring the healthy properties to the fried food, which does not occur with technical frying fats, or light olive oils, olive pomace oil or seed oils. The fried oil just needs to be filtered and stored at room temperature out of direct sunlight, being able to be re-used, adding the volume of fresh extra virgin oil absorbed by the food that was previously fried. The results will surprise you.

• Health benefits:
  • Anti-oxidants: Rich in polyphenols, which are powerful anti-oxidants that fight the free radicals in our bodies
  • Anti-inflammatory: There are two specific polyphenols that have been described as compounds with anti-inflammatory properties
  • Heart healthy: As with virgin olive oil, extra virgin olive oil also offers cardiovascular benefits. In addition, also contains more bioactive compounds, which can enhance its heart benefits.

Discover which olive oil to choose for each occasion

Next time you find yourself in the supermarket, in front of green and golden olive oil bottles, you will know exactly what to look for. Olive oil, whether virgin or extra virgin, is a gift of nature that combines flavour, tradition and health in one bottle. So whether you want to enhance a dish or boost your health, there will be always an olive oil waiting for you.