4 Steps to Help You Choose a Good Olive Oil

Many people know the benefits of olive oil. Its unique nutritional advantages come from its high content of monounsaturated fats, about 80%, primarily oleic acid. Oleic acid has been proven beneficial in preventing cardiovascular diseases. Additionally, olive oil contains antioxidants such as vitamin E, polyphenols like chlorogenic acid, lignans, and squalene. Among them, extra virgin olive oil is of the highest quality and holds the most nutritional value. However, the quality of olive oil on the market varies greatly, leaving many confused about how to pick a good one. Today, I’ll share my family’s standards for selecting olive oil to help guide you.

When choosing olive oil, you can master the selection process by looking at the food label. Consider the following four aspects:

1. Check the grade – look for "Extra Virgin Olive Oil". According to national standards, olive oil is divided into five grades, ranked from high to low quality: extra virgin olive oil, virgin olive oil, refined olive oil, blended olive oil, and pomace olive oil. Extra virgin olive oil is the first cold-pressed oil extracted directly from olives using physical methods, retaining all the natural nutrients. It’s the most nutritious and is best for low-temperature cooking, such as in salads, fillings, steaming, or soups.
2. Check the acidity – choose olive oil with a lower acidity level. Acidity is a key indicator of the freshness and quality of plant-based oils. When comparing acidity, ensure you are comparing oils processed under the same conditions—lower acidity is better. This means that for extra virgin olive oil, the lower the acidity, the better the quality. According to national standards, the acidity of extra virgin olive oil should be ≤1.6. In contrast, the EU standards set the acidity limit for extra virgin olive oil at ≤0.8.
3. Check the process – look for "Cold Pressed". Cold pressing refers to extracting the oil from olives at low temperatures, similar to how juice is pressed. This method preserves the original nutrients of the olives. Refined or blended olive oils won’t have a "cold pressed" label.
4. Check the brand – value the brand’s reputation. Olive oil is mainly produced in Mediterranean countries like Spain, Italy, and Greece. Most olive oils sold in China are imported. A small portion is directly sold as imported, while most are imported in bulk and then packaged domestically. According to national standards, olive oil labels should indicate the country of origin. Some products may also carry origin certification marks, showing they’ve passed the certification from European countries or regions.

It’s important to note that during the importing and repackaging process, the qualifications, expertise, and reputation of the processing company are crucial. Issues like false labeling, poor quality, and underweight products are not uncommon.

While olive oil has many benefits, it’s not perfect. Its downside is the low content of essential fatty acids (linoleic and alpha-linolenic acid), especially alpha-linolenic acid. Therefore, it’s recommended to pair olive oil with flaxseed oil or perilla oil, both rich in alpha-linolenic acid, for a 1+1>2 health effect.