**1. Olive Oil: The Core of the Mediterranean Diet**
Extra virgin olive oil is the core of the Mediterranean diet and a prime example of healthy fat. Its main component, ‘monounsaturated fatty acid,’ is very beneficial for cardiovascular health as it lowers bad cholesterol (LDL) levels while maintaining good cholesterol (HDL) levels. It is also rich in antioxidant and anti-inflammatory compounds like ‘polyphenols,’ which help prevent diabetic complications.
**2. Consider the ‘Smoke Point’ in Cooking**
All oils have a ‘smoke point,’ the temperature at which they start to produce smoke when heated.
– **Extra Virgin Olive Oil:** Being cold-pressed, it is rich in nutrients but has a relatively low smoke point of about 180-190°C (356-374°F). When heated to high temperatures above 200°C, such as for deep-frying, its beneficial nutrients can be destroyed, and harmful carcinogens can be produced.
– **Refined Olive Oil:** Refined olive oils, such as ‘Pure’ or ‘Lite’ grades, have a higher smoke point of 220-240°C (428-464°F), making them more suitable for stir-frying or pan-frying.
**3. The Best Ways to Use It**
– **Salad Dressing:** This is the best way to enjoy the nutrition and flavor of extra virgin olive oil.
– **Seasoning Namul (Korean side dishes):** Using a small amount to season vegetables is good.
– **Dipping Bread:** Dipping whole-grain bread is another good method.
– **Light Sautéing:** It’s acceptable for quick sautéing over medium-low heat, but not high heat.
Summary: Extra virgin olive oil is one of the healthiest oils, but it has a low smoke point and should never be used for high-temperature deep-frying. It is best used in uncooked dishes like salad dressings.
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