Basic Information
Name: Olive Oil, specifically “Extra Light Olive Oil.” The scientific name for the olive tree is Olea europaea.
Category: Olive oil is categorized as a fruit oil, as it is extracted from the fruit of the olive tree.
Varieties: Olive oil comes in several grades or types, primarily based on the extraction process and the quality of the oil. These include Extra Virgin Olive Oil (EVOO), Virgin Olive Oil, Refined Olive Oil, and Light or Extra Light Olive Oil. “Extra Light” refers not to the calorie or fat content but to the oil’s lighter color, taste, and aroma.
Nutritional Information
- Macronutrients: Extra Light Olive Oil is composed almost entirely of fats, with a high percentage of monounsaturated fats, particularly oleic acid. It has minimal amounts of polyunsaturated fats and saturated fats.
- Micronutrients: It contains vitamin E (tocopherol), a fat-soluble antioxidant, and vitamin K. The processing involved in making Extra Light Olive Oil may reduce the levels of some micronutrients compared to less processed varieties like Extra Virgin Olive Oil.
Phytonutrients
Extra Light Olive Oil, while processed to have a lighter color, taste, and aroma compared to its virgin counterparts, still retains some of the beneficial phytonutrients found in olives, albeit in reduced quantities due to the refining process. Here are the key phytonutrients present in Extra Light Olive Oil:
1. Oleic Acid
- Primary Component: Although oleic acid is a monounsaturated fatty acid rather than a phytonutrient, it’s worth mentioning due to its significant presence in olive oil and its health benefits, including reducing inflammation and potentially lowering the risk of heart disease.
2. Vitamin E (Tocopherols)
- Antioxidant Properties: Extra Light Olive Oil contains vitamin E, a fat-soluble antioxidant that helps protect the body from oxidative stress. The refining process may reduce the vitamin E content compared to unrefined oils, but it still contributes to the oil’s antioxidant capacity.
3. Squalene
- Skin Health: Squalene, a compound found in olive oil, has antioxidant properties and is beneficial for the skin. The concentration of squalene may be lower in Extra Light Olive Oil than in virgin olive oils.
4. Phytosterols
- Cholesterol Management: Olive oil contains phytosterols, plant-based compounds that can help lower LDL cholesterol levels by blocking its absorption in the intestines. Beta-sitosterol is one of the main phytosterols found in olive oil.
Health Benefits
The phytonutrients in Extra Light Olive Oil contribute to its health benefits, albeit to a lesser extent than in less processed olive oils:
- Heart Health: The oleic acid in olive oil is known for its cardiovascular benefits, including lowering blood pressure and reducing the risk of heart disease.
- Antioxidant Protection: The presence of vitamin E and squalene provides antioxidant benefits, which help protect cells from damage.
- Cholesterol Management: Phytosterols contribute to maintaining healthy cholesterol levels.
Considerations
While Extra Light Olive Oil offers some health benefits due to the presence of these phytonutrients, it’s important to note that the refining process required to produce Extra Light Olive Oil reduces the overall content of beneficial compounds compared to Extra Virgin Olive Oil. Extra Virgin Olive Oil is less processed and contains higher levels of polyphenols, antioxidants that provide additional health benefits, including anti-inflammatory properties.
Extra Light Olive Oil is often chosen for its neutral flavor and higher smoke point, making it suitable for high-heat cooking methods where the robust flavor of Extra Virgin Olive Oil might not be desired. However, for raw applications or where the health benefits of olive oil are the primary concern, Extra Virgin Olive Oil might be a better choice.
Calorie Count and Glycemic Index
- Calorie Count: Approximately 884 calories per 100 grams, or about 120 calories per tablespoon (13.5 grams).
- Glycemic Index: As a pure fat source, Extra Light Olive Oil has no carbohydrates, thus no glycemic index value.
Physical Characteristics
- Color: Extra Light Olive Oil has a much lighter, more neutral color than its extra virgin counterpart, ranging from pale yellow to light golden.
- Shape: As a liquid, it assumes the shape of its container.
- Size: Available in various container sizes, from small bottles to large tins or cans.
- Texture: It has a smooth, liquid texture and is less viscous than extra virgin olive oil.
Culinary Uses
- Common Dishes: Extra Light Olive Oil is often used in recipes where a lighter flavor is desired or where the distinct taste of olive oil should not overpower the dish. It is ideal for baking, deep frying, sautéing, and stir-frying.
- Preparation Methods: This oil can be used directly from the bottle. Its high smoke point makes it suitable for high-temperature cooking.
- Suitable Pairings: Its neutral taste makes it versatile, suitable for use with a wide variety of ingredients in both sweet and savory dishes.
Geographical Information
- Origin: Olive oil has been produced for thousands of years, with origins tracing back to the Mediterranean region. The olive tree, Olea europaea, is native to the Mediterranean basin.
- Primary Growing Regions: The leading producers of olive oil are countries in the Mediterranean region, including Spain, Italy, Greece, and Tunisia. These countries have the ideal climate for olive cultivation.
- Seasonal Availability: Olive oil is available year-round. Olives are typically harvested in the fall and early winter, and the oil is produced shortly thereafter. However, the processing and bottling of Extra Light Olive Oil allow it to be distributed and sold throughout the year.
| proximates: | |
| Total fat (NLEA) | 92.9 g |
| Vitamins and Other Components: | |
| Vitamin E (alpha-tocopherol) | 20.9 mg |
| Tocopherol, beta | <10.3 mg |
| Tocopherol, gamma | 1.78 mg |
| Tocopherol, delta | <10.3 mg |
| Tocotrienol, alpha | <20.7 mg |
| Tocotrienol, beta | <20.7 mg |
| Tocotrienol, gamma | <20.7 mg |
| Tocotrienol, delta | <20.7 mg |
| Vitamin K (phylloquinone) | 26 µg |
| Lipids: | |
| Fatty acids, total saturated | 15.8 g |
| SFA 4:0 | 0.004 g |
| SFA 8:0 | 0.003 g |
| SFA 10:0 | 0.003 g |
| SFA 12:0 | 0.002 g |
| SFA 14:0 | 0.014 g |
| SFA 15:0 | 0.007 g |
| SFA 16:0 | 12.4 g |
| SFA 17:0 | 0.069 g |
| SFA 18:0 | 2.68 g |
| SFA 20:0 | 0.402 g |
| SFA 21:0 | 0.019 g |
| SFA 22:0 | 0.12 g |
| SFA 24:0 | 0.065 g |
| Fatty acids, total monounsaturated | 66.6 g |
| MUFA 16:1 c | 1.17 g |
| MUFA 17:1 | 0.127 g |
| MUFA 17:1 c | 0.127 g |
| MUFA 18:1 c | 65 g |
| MUFA 20:1 c | 0.301 g |
| MUFA 22:1 c | 0.004 g |
| MUFA 22:1 n-9 | 0.004 g |
| Fatty acids, total polyunsaturated | 10.4 g |
| PUFA 18:2 c | 9.74 g |
| PUFA 18:2 n-6 c,c | 9.71 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 c | 0.607 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.607 g |
| PUFA 20:2 c | 0.002 g |
| PUFA 20:2 n-6 c,c | 0.002 g |
| PUFA 22:3 | 0.004 g |
| PUFA 20:4 | 0.044 g |
| PUFA 20:4c | 0.044 g |
| PUFA 20:5c | 0.001 g |
| PUFA 20:5 n-3 (EPA) | 0.001 g |
| Fatty acids, total trans | 0.116 g |
| Fatty acids, total trans-monoenoic | 0.069 g |
| TFA 18:1 t | 0.069 g |
| TFA 18:2 t not further defined | 0.049 g |
| TFA 18:2 t | 0.049 g |
| Phytosterols: | |
| Stigmastadiene | <1 mg |
| Stigmasterol | 1.45 mg |
| Campesterol | 5.34 mg |
| Brassicasterol | <0.5 mg |
| Beta-sitosterol | 128 mg |
| Campestanol | <0.5 mg |
| Beta-sitostanol | 3.26 mg |
| Delta-5-avenasterol | 12.1 mg |
| Delta-7-Stigmastenol | 22.4 mg |
