The author is a native of Crete, a Greek island where the olive tree has been grown intensively since antiquity. Olive oil and homemade bread was often his main meal during childhood. He remembers that the workers in the olive mill plants frequently ate bread dipped in fresh oil just obtained from the olive fruit to which they added some drops of lemon or vinegar and salt. This food was enough to sustain workers for the whole day. Later on, when the author started his research on olive oil, he realized the great importance of this product which has contributed for thousands of years to what is called the “Mediterranean Diet.”
Today, we know that olive oil deserves part of the credit for this well known and greatly admired diet. Many vegetable dishes prepared with olive oil are named “Lathera” (from the word Lathi which means olive oil) and are part of this famous diet. The increasing interest of American and other consumers on olive oil, gave to me the inspiration to contribute in the present work, hoping that we will help the readers to get a good and complete picture on this natural juice, called OLIVE OIL.
I am grateful to my friend Moshe Shifrine, for critical review of the manuscript and for his very useful suggestions. I also wish to express my sincere gratitude to my Aunt Betty Lockett, to my cousin Terry Lockett and to my friends Brenda Vander Lugt, Elizabeth Lenart, Pericles Markakis and George Platsis for reviewing the manuscript and making corrections and suggestions for English speaking readers. I also gratefully acknowledge the support, valuable help and encouragement of my wife, Effie. I also thank my children Kostas and Joanna.
Special thanks to my friend Gus Deligiannidis , for his kind invitation to contribute to his book of his personal story of health through nutrition, weight loss and light exercise.
MAIN OLIVE OIL CONSTITUENTS AND THEIR CONTRIBUTION TO THE QUALITY AND NUTRITIONAL VALUE OF OLIVE OIL
Mono-unsaturated oleic acid is the major fatty acid of olive oil, constituting 70-80 percent of the total fatty acids. Thus, olive oil is a natural high mono-unsaturated oil. According to recent scientific findings, oils with a high percentage of mono- unsaturated fatty acids offer substantial nutritional and health benefits. (See more in Nutritional Value section). We can find other mono-unsaturated oils in the market (e.g., Canola oil) but these are not naturally mono-unsaturated. They are the result of genetic modifications.
OTHER IMPORTANT CONSTITUENTS
Olive oil also contains a significant amount of vitamin-E and phenolics, which act as antioxidants, protecting it from oxidation (rancidity). No other oil contains as many phenolic constituents as olive oil. In addition, olive oil contains several pigments such as chlorophylls, pheophytins, carotenes and others that are present in the olive fruit at harvest time, and are responsible for the color of the oil. Olive oil has a green color at the beginning of the season, when the olive fruit is still immature and the presence of chlorophyll is dominant. In the presence of light, the chlorophylls and pheophytins exhibit a pro-oxidant effect, while in the absence of light they protect the oil from becoming rancid. Rancidity results in the destruction of poly-unsaturated fatty acids (essential for the human body) and of fat soluble vitamins, e.g., Vitamin-E. Olive oil is generally resistant to rancidity compared to other vegetable oils because of its high content of mono-unsaturated fatty acids and its low content of polyunsaturated fatty acids.
Olive oil, especially virgin olive oil, also contains a number of flavor and aroma compounds that give their unique taste and aroma to the oil.
MAIN FACTORS AFFECTING THE QUALITY OF OLIVE OIL
Consumers should realize that the quality of olive oil is related to many factors.
Olive oils are like wines. Their bouquet and taste depend on the soil and climate in which the olive trees are grown. Well-drained and calciferous soils rather than wet, clay soils yield oil with better sensory characteristics. Dry climates with lot of sunshine produce oil of better flavor. Different olive cultivars may produce oils of different sensory characteristics under identical environmental conditions. Cultivation practices, maturity of fruits, harvest techniques, storage conditions and processing procedures also influence the flavor quality of the oil. Olives harvested relatively early yield oil with a fruity flavor.
EVALUATION OF OLIVE OIL QUALITY – BASIC CRITERIA
Both sensory attributes and laboratory tests are used in assessing the quality of olive oil.
Acidity is the most basic criterion of grading olive oil. It categorizes olive oil into edible (acidity less than 2.0 %) and industrial (acidity more than 2.0%).
Consumers should buy olive oil with low acidity. It should be clear however, that olive oil with low acidity isn’t always the best in quality. Olive oil of high acidity may have low rancidity and good aroma and taste. The acidity is sometimes written on the label of olive oil bottle, expressed as a percentage.
The colour of olive oil is also a quality indicator. It may vary among different olive oils obtained at different times. Greenish colour is considered the best.
Sensory (odor and taste) evaluation of the oil is another criterion of its quality. Such a test should be performed by experts. The method is not objective and this is a disadvantage.
An olive oil expert tastes oils as follows: He pours a little of each oil under evaluation into a wine glass or into the specific glasses recommended by the International Olive Oil Council. He then compares their colour and fluidity. Then he smells the oil, inhaling deeply. He sips a little of the oil, inhales while holding it between his soft palate and tongue, then swishes it between his upper teeth and lip and onto his gums, and inhales again. This distributes the oil throughout the whole of the mouth cavity. Then he spits it out and makes the evaluation, giving the oil a score. Different tastes and flavors can be detected in olive oil.
QUALITY CATEGORIES OF OLIVE OIL
The International Olive Oil Council (IOOC), an organization established in
1959 by parties interested in olive oil as a trade commodity, and the European
Union proposed the following quality categories for olive oil and olive-pomace oil:
1. Virgin olive oil: is the oil obtained from the fruit of the olive tree solely by mechanical or otl1er physical means.
1.1. Extra Virgin olive oil: Virgin olive oil of absolutely perfect flavor and aroma having a maximum acidity of 0.8 g/100g of oil (1 gram of free fatty acids expressed as oleic acid per 100 grams of oil).
1.2. Virgin olive oil: Virgin olive oil of absolutely perfect flavor and aroma having a maximum acidity of 2.0 g/100g of oil.
2. Olive oil lamp – ante: Virgin olive oil with acidity more than 2.0 g/l00g of oil.
3. Refined olive oil: is the olive oil obtained from lamp-ante olive oil, by a refining process (a process using chemicals). The final acidity of the refined olive oil should be up to 0.3 g/l00g of oil.
4. Olive oil consisting of refined and virgin olive oil: (previously called pure olive oil) is the oil consisting of a blend of virgin olive oil and refined olive oil, with acidity up to 1.0 g/l00g of oil..
5. Crude Olive-pomace oil: is the oil obtained by treating olive pomace with a solvent or mechanical means. Olive-pomace oil is fit for human consumption only after refining.
6. Refined olive pomace oil: is the refined olive pomace oil with maximum acidity 0.3 g/l00g of oil.
ORGANIC OR BIOLOGICAL OLIVE OIL
Organic or biological olive oil is the oil obtained from mature and healthy olive fruit without any chemical treatment, but with the use of biological means. No chemical fertilizers as been added to the soil where olive trees are grown. Instead aged manure or compost has been used. The temperature of the water used during the processing of olive fruit in the olive oil mill is not higher than 30°C (86°F).Thus, protecting aroma and other important constituents of olive oil. Organic olive oil is sold at a higher price than virgin olive oil.
PRACTICAL GUIDE FOR CHOOSING GOOD QUALITY OLIVE OIL
To select good quality virgin olive oil, the aroma, the flavor (taste) and the color of the oil must be considered. Aroma and flavor are the best indicators of the oil’s quality.
Aroma: Olive oil should have a fresh olive fruit aroma, pleasant to the nose.
Taste: The taste of good quality olive oil will be pleasant and delicate. Not too heavy or too bland.
Oils with a bitter taste, which appear on the market sometimes, shouldn’t be rejected out of hand. The bitterness decreases with time and the oil ends up with an excellent flavor. Besides, bitterness is good for health. Generally the good olive oil flavors can be categorized as mild (delicate, light or buttery); semi-fruity (stronger, with more taste of the olive); and fruity (oil with a full-blown olive flavor). The latter is considered the best.
Color: The color of the oil must be green to greenish-yellow.
If the color of an olive oil is too light, this indicates that the olive oil was mixed with other oil, probably a refined oil, or was itself refined. g/l00g of oil.
Consumers should know that light oils which appear in the market contain nine (9) calories per gram (about 120 calories per tablespoon)–just as many calories per gram as any other fat or oil.
Therefore, the brand descriptor light virgin olive oil should be rejected. Consumers should reject it, first, because light is strictly a marketing term and, second, because light olive oil may be of inferior quality. The third reason consumer sought to reject this term is the most important–for their health. Consumers must remember that so-called light olive oil is no lighter (in the sense of fewer calories) than any other fat or oil.
To make a more informed selection of a brand of virgin olive oil, buyers should read the label and consider the consumption date. The sooner olive oil is consumed after it is bottled, the better. Olive oil like all the other vegetable oils does not contain cholesterol. Thus, consumers should not be concerned if cholesterol free is not mentioned in the labeling of any particular brand of olive oil. However, if the phenol content is mentioned, consumers should know that the more the phenols, the better the oil.
Consumers all over the world insist on quality products. They must do the same for olive oil, choosing from the large volume of quality oil produced internationally. Today, the quality of olive oil produced internationally has been improved by the systematic modernization of olive production and processing, and the increasing knowledge of growers and producers.
What is needed still is greater awareness on the part of olive oil consumers. They have to learn more about the secrets of olive oil, its effect on health, its properties and the categories of quality for olive oil.
ADULTERATION OF OLIVE OIL
Olive oil, a natural fruit product of fine aroma and pleasant taste with high nutritional and health value, is often mixed (adulterated) with other oils. The reason for adulteration is profit since olive oil is sold for a higher price than any other vegetable oil. No other edible oil has been subjected to such systematic and extensive adulteration. Oils known to be widely used for blending into olive oil are the following: olive pomace oil, com oil, peanut oil, sesame oil, sunflower oil, soybean oil and poppy seed oil. In addition, Castor oil, pork fat (lard), as well as other animal fats have been occasionally used in small quantities.
Another kind of adulteration is the sale of refined olive oil – or the mixture of refined olive oil with virgin oil – as virgin oil. Because of the resemblance in general characteristics of the other vegetable oils to olive oil, it is not easy to visually detect adulteration. Thus, chemical analysis may be necessary. The only way for the consumer to detect adulteration is to become very familiar with the unique taste and aroma of olive oil. It may be easier to detect adulteration during cooking, because there is no mistaking the appetizing aroma that comes from a pan of smoking-hot, good quality olive oil. For their own protection, consumers should always procure bottled olive oil from known brands and producers.
USE OF OLIVE OIL AS A DIETARY FAT
Olive oil has been considered the best of the fats or oils for centuries. It is almost unique among vegetable oils in that it can be consumed right after it is obtained, without any chemical treatment. This natural fruit juice is an ideal basic food for all ages, particularly for infants, because it is easily assimilated. Food processors use olive oil in certain special food preparations because it enhances the flavor of the meal. Olive oil of good quality is characterized by a fragrant and delicate flavor which is appreciated by international gourmets. Some people prefer olive oil as a food seasoning for salad dressing, salads or on raw vegetables. However, olive oil can also be used in all kinds of cooking and frying. Famous chefs hold olive oil in high repute. Experienced cooks prefer different grades of olive oil for different dishes.
About fifty percent of the olive oil consumed in Mediterranean countries is raw, while the rest is cooked. Some quantity of olive oil is also used for the production of margarine in olive oil producing countries. Olive oil is an important component in the daily diet in the Mediterranean people. Greeks have the highest per capita consumption, (about 44 pounds yearly) followed by Italians and Spaniards (about 22 pounds yearly). Most olive oil is consumed by residents of the producing countries, but a significant percentage is exported to Northern Europe and to the Western and Eastern hemispheres. The consumption in countries which do not produce olive oil, has been increasing recently and will likely increase even more, as consumers all over the world realize that olive oil is an important oil.
BEHAVIOR OF OLIVE OIL DURING FRYING
The major deterioration which takes place when any kind of oil is used for frying is rancidity. The degree of deterioration depends on the temperature, the area of oil exposed to the air, and the duration of heating – the higher the temperature, the greater the extent of deterioration. If the temperature does not exceed 350°F and there is no prolonged heating, deterioration of olive oil can be avoided. However, when the oil is over-heated (up to 570°F) it smokes and turns black. Furthermore, if the overheating lasts for many hours, toxic products may be formed. This is true for any kind of oil. Poly-unsaturated oils undergo more deterioration than the mono-unsaturated ones. Olive oil can be used for frying as long as it does not start to smoke. It can be reused 3-4 times without problems, before it should be discarded.
Consumers have to realize that olive oil alters less during frying and cooking, than corn, soybean, safflower, sunflower, or any other vegetable oil. The bulk of available evidence suggests that when olive oil is properly heated, degenerative effects appear to be less than those of other vegetable oils. The author in a study run at Michigan State University with Professor Markakis and Aspris, found that under severe oxidation conditions, a smaller amount of trans-fatty acids (undesirable) are formed in olive oil than other vegetable oils. Trans fatty acids, found mainly in margarine, are according to Professor Willett at Harvard Medical School, contributing to the great number of heart disease in the United States.
For cooking and frying at high temperature, it is recommended to use olive oil (not virgin) or even olive pomace oil. The latter is not as rich in flavor and aroma compounds as olive oil and virgin oil, but these compounds disappear with heat. However, these oils have the same fatty acid composition as virgin olive oil, and they are resistant to rancidity. Furthermore, they are less expensive than virgin olive oils, In terms of quality, olive oil is the best oil for cooking and frying. Of course for an even healthier diet, it can be added towards the end of the cooking time. It can be combined with various herbs and spices (garlic, pepper, cloves, oregano, basil, mint, etc.) and it can replace ready – made sauces and dressings used on salads, fish and meats.
HEALTH AND NUTRITIONAL PROPERTIES OF OLIVE OIL
Olive oil, has ancients roots in the history of medicine, whether used as a source of nutrients, as a topical medication or as a vehicle for drugs. The health-value of olive oil has been acknowledged since ancient times, primarily in the Mediterranean basin. Galen and Hippocrates extolled the therapeutic benefits of olive oil. The consumption of one or two spoonful of olive oil was, and still is, common practice for many people despite the advances of pharmacology. In a universal dictionary of simple drugs which was published in 1760, olive oil was recommended for the treatment of dysentery and colic.
From time immemorial, olive oil had numerous uses for the human body. It maintained the suppleness of athletes’ muscles, the freshness of complexion for ladies of society, the softness of their bodies, the bounce and shine of their hair and the delicacy of their children’s skin. It kept teeth white and cured diseased gums. It was believed that olive oil contributed to beauty and health.
For many years, olive oil drops were applied in the external auditory canal to facilitate wax removal. Olive oil was used as a laxative, as an enema, also as an antidote in cases of acid poisoning. Workmen in lead factories used olive oil as a laxative to prevent the absorption of lead.
In 1969, Ricci reviewed the clinical usefulness of olive oil in the Italian medical literature. His review supported the use of olive oil for patients with stomach problems. Olive oil inhibits gastric acid secretion, and regulates the speed of gastric emptying time. Moreover, olive oil has a potential value in the nutritional therapy of diabetics. It has also positive effects on growth and development.
Studies have shown that olive oil helps to lower blood pressure. According to Stephen Fortmann at Stanford Medical School, there is a link between blood pressure and olive oil intake. By adding three tablespoons of olive oil a day to the diet, by substituting olive oil for saturated fats, such as butter, an individual could reduce blood pressure.
Italian researchers observed that olive oil is easily digested itself and helps in the digestion of other foods by stimulating production of the enzyme, pancreatic lipase. This phenomenon is related to the high degree of mono-unsaturation in olive oil. Furthermore, the aroma compounds in the oil and the other micro-compounds (e.g., chlorophyll) increase the digestibility of olive oil. When the taste and the aroma of food is good or pleasing, the stomach is stimulated to secrete more and these stomach secretions facilitate digestion or absorption of the food. Due to the high rate that olive oil is absorbed, the vitamins, phenols and other useful compounds present in the oil are also absorbed by the body. Generally olive oil is absorbed more rapidly and more completely than soybean, poppy, linseed, sesame, coconut oil, or butter. The absorption of olive oil approximates that of human milk fat.
It should be noted that olive oil used for medicinal purposes has to be virgin olive oil, the kind of olive oil which contains a variety of useful constituents such as Vitamin E, phenols and aroma compounds.
OLIVE OIL CONSUMPTION AND HEART DISEASES
Arteriosclerosis is the most prevalent cause of heart attacks in industrialized countries. Arteriosclerosis is a slow progressive disease in which cholesterol and other fatty substances build up on the artery walls to form rough scar tissue, called plaque. Many patients have a genetic tendency toward this coronary heart disease, but a number of risk factors, among them the type of fat in the diet, have been postulated to promote this disease. In last years, many researchers have undertaken numerous studies, both clinical and epidemiological, to investigate the relationship between the type of fat or lipid in the diet and the occurrence of arteriosclerosis and coronary heart diseases. The American physician Keys and his group began an epidemiological study in 1957 to discover the relationship between coronary heart disease and olive oil consumption. He initially described relationships between dietary patterns and cholesterol levels in populations in the United States and in Italy and observed significant differences in serum cholesterol in age-matched groups of the populations of the two countries. Later, other countries–Finland, Japan, The Netherlands, Yugoslavia, and Greece–were included in this study, which became known as the Seven Country study. For Greece, the islands of Crete and Corfu were chosen because the population of these two islands consumes a large amount of olive oil. The first results of the Seven Countries study, reported in 1970, showed that Greece exhibited the lowest mortality rate from coronary heart disease. This study also showed that, in Crete, 29% of the total daily calories were derived from olive oil, while in industrialized nations, such as the United States and The Netherlands, olive oil accounted for a very low percentage of fat in the diet. Work similar to the Seven Country study was repeated in France, and it showed that coronary deaths occurred much more often among farmers in the Moselle area, where mainly saturated fatty acids are consumed, than among the farmers of the Mediterranean area where olive oil is consumed in large quantities.
In 1962, the physician Christakis conducted a nutritional and cardiovascular study of 280 men, living in Crete. The dietary pattern of Cretans emphasizes whole grain cereals, olive oil, potatoes, legumes, vegetables, fruit, nuts, cheese, and relatively little meat or butter. This is a typical Mediterranean diet. Only two cases of myocardial infarction were documented in the 280 subjects. According to Kafatos, another physician at the University of Crete, “the use of olive oil as the predominant fat consumed in a high-fat Cretan diet was related with an excellent record in the incidence of coronary heart disease and longevity.”
Findings in southern Italy indicate an annual increase of plasma cholesterol in conjunction with the abandonment of the traditional Mediterranean diet which has olive oil as a basic constituent. A gradual increase in the consumption of saturated animal fats with a decrease in olive oil consumption in Catatonia, Spain resulted in an increase in the plasma cholesterol levels and in the incidence of heart disease. Thus, epidemiological studies and the recent evidence regarding the oxidation of the bad (LDL) cholesterol suggest that the high consumption of olive oil as the principal fat in the diet is in part responsible for the low rates of cardiovascular disease observed in Mediterranean countries. More specifically, Professor Trichopoulos at Harvard University and his group determined that the low incidence of` cardiovascular diseases and cancer in Mediterranean countries is likely related in part to the high consumption of olive oil. Indeed in Greece and particularly in Crete, the olive oil flows like wine. Cretans consume more olive oil per capita than any other people in the world.
SUMMING UP OUR THOUGHTS ON OLIVE OIL
Olive oil, which is considered as natural juice, is high in mono-unsaturated fatty acids, with an ideal concentration of antioxidants (vitamin E and phenols). Antioxidants prevent rancidity and free radical activity in the body. In addition, it contains specific flavor compounds and other important constituents. The composition and quality of olive oil depend on several factors such as cultivar, soil and climate conditions, stage of fruit maturation, fruit processing etc. Due to its composition, it is highly resistant to rancidity. It helps digestion and enables the body to avoid the harmful effects of cholesterol. These wonderful golden drops are one of nature’s gifts – and we could do well to benefit from. It seems that as nutritional data accumulates medical science is verifying what the physicians of antiquity already knew, that olive oil is a source of significant nutritional value and a factor in preventing many diet-related illnesses. Indeed, olive oil, according to epidemiological studies and the latest medical data, is related to the low rate of coronary heart disease and the high life expectancy of the Mediterranean people. It is a great source of health and life.
For more extensive coverage on olive oil, we suggest that you contact Dr. Kiritsakis through his e-mail address which will be presented later on in this presentation.
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Thank you and Gus would love to come and do an interactive seminar with your group or organization. Please contact us to set up a date. We look forward to hearing from you soon.
Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Thank you and Gus would love to come and do one of his many interactive seminars with your group or organization on His Personal Story of Health through Nutrition so please get back in touch with us to set a date.
Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus
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Sheila
Administrative Assistant to Gus