Health benefits of Olive oils with other types of Omegas. How much should I have?
Olive oil is rich in healthy fats and provides various health benefits, especially when consumed in moderation as part of a balanced diet. While it primarily contains Omega-9 fatty acids (monounsaturated fats), understanding how it interacts with other types of omegas (such as Omega-3 and Omega-6) and determining the right amount to consume can help optimize its benefits.
Health Benefits of Olive Oil and Its Fatty Acid Profile
Rich in Omega-9 (Monounsaturated Fats)
Heart Health: Olive oil, especially extra virgin olive oil (EVOO), is rich in oleic acid (Omega-9), which has been shown to improve cardiovascular health by reducing LDL (bad) cholesterol levels and increasing HDL (good) cholesterol.
Anti-Inflammatory Properties: EVOO contains powerful antioxidants, such as polyphenols, which help reduce inflammation and oxidative stress in the body.
Blood Pressure Regulation: Regular consumption of EVOO has been linked to lower blood pressure.
Omega-3 and Omega-6 Fatty Acids
Omega-3 (Alpha-linolenic acid, EPA, DHA): These polyunsaturated fats are essential for brain function, heart health, and reducing inflammation. They are commonly found in fatty fish, flaxseed, and walnuts. Better to Soak nuts the night before for ease of digestion.
Omega-6 (Linoleic acid): Also an essential fatty acid found in vegetable oils, nuts, and seeds. While necessary for bodily functions, too much Omega-6 can promote inflammation when not balanced with adequate Omega-3 intake.
Olive Oil’s Relationship with Other Omegas
Omega Balance: A key aspect of a healthy diet is maintaining a proper balance between Omega-6 and Omega-3 fatty acids. Olive oil contains a small amount of Omega-6 but is not a significant source of Omega-3.
Complementing with Omega-3: To maximize health benefits, consuming olive oil alongside foods rich in Omega-3 (like fish, chia seeds, or flaxseeds) helps achieve a more balanced intake of essential fats.
Lower Omega-6 Intake: Since a typical Western diet is often heavy in Omega-6 (due to widespread use of vegetable oils), using olive oil as the main cooking and dressing fat can help reduce Omega-6 consumption and improve the Omega-6 to Omega-3 ratio.
How Much Olive Oil Should You Have?
Recommended Intake: The general recommendation is about 1 to 2 tablespoons (15-30 mL) of high-quality extra virgin olive oil per day. This amount provides sufficient healthy fats and antioxidants to contribute to heart health and overall well-being.
Mediterranean Diet: In regions following a traditional Mediterranean diet, olive oil consumption may be higher (often 3-4 tablespoons daily) but balanced with a diet rich in vegetables, fish, nuts, and whole grains. Whole grains is a mixed bag! If you have Auto immune issues. Stay away from all grains and nuts for 2 months and see how you feel.
Additional Considerations for Omega-3s and Omega-6s
Omega-3 Supplements: If you’re not getting enough Omega-3s from food sources like fatty fish, consider a supplement such as fish oil or algal oil (a vegan source). The recommended daily intake for Omega-3s is approximately 250-500 mg of combined EPA and DHA for most adults. Some people can require more. I recommend doing a Omega Check Blood test to test your ratios. It’s worth the $90 dollar cost.
Limit Processed Omega-6 Sources: While Omega-6 is necessary, try to limit processed foods and refined vegetable oils that can tip the balance toward inflammation.
Health Benefits of Balanced Omega Consumption
Improved Heart Health: A balanced intake of Omega-3 and Omega-9 supports heart health by reducing cholesterol and triglyceride levels and promoting proper blood vessel function.
Reduced Inflammation: Omega-3s, combined with the anti-inflammatory properties of EVOO, help lower the risk of chronic diseases such as arthritis and metabolic syndrome.
Cognitive Function: Both Omega-3s and antioxidants found in EVOO support brain health and may reduce the risk of age-related cognitive decline.
Joint Health: Regular intake of healthy fats can improve joint lubrication and reduce symptoms of arthritis.
Practical Tips for Consumption
Cooking: Use extra virgin olive oil for low to medium-heat cooking and as a dressing to preserve its nutrients and flavor. This is not meant for high heat cooking.
Pairing with Omega-3s: Combine olive oil with foods like salmon, mackerel, walnuts, or a sprinkle of flaxseed on salads for a balanced meal.
Daily Routine: Incorporate olive oil into daily meals, such as drizzling over vegetables, adding to grain bowls, or using it as a base for homemade vinaigrettes.
In conclusion, consuming 1-2 tablespoons of EVOO daily, paired with a diet rich in Omega-3s and mindful of Omega-6 intake, can contribute significantly to overall health and well-being.
Price differences between various brands of extra virgin olive oil (EVOO) can be attributed to a variety of factors, including:
1. Quality of Olives
Source of Olives: Higher-end brands often source olives from specific regions known for premium quality (e.g., Tuscany or Andalusia). This can result in a more complex flavor profile and higher price.
Harvesting Methods: Brands using hand-picking or careful mechanical harvesting tend to have higher costs than those using bulk harvesting methods.
2. Production Methods
Cold-Pressing and Processing Techniques: True cold-pressed oils require more careful processing to ensure temperatures stay below certain levels, preserving quality. Brands that adhere to these practices may charge more.
Time from Harvest to Press: Premium brands often press olives within hours of picking to maintain flavor and nutritional value, which increases production costs.
3. Certification and Authenticity
Certification Labels: Oils with certification labels such as PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication) ensure that the product meets stringent quality and origin standards, which can lead to higher prices.
Third-party Testing: Brands that undergo rigorous third-party testing for authenticity and purity often pass the cost on to consumers.
4. Blending vs. Single Origin
Single-origin Oils: Brands offering single-origin EVOO, where olives come from one specific location, typically charge more due to limited availability and traceability.
Blended Oils: More affordable brands may use a blend of olives from different regions or countries, resulting in a more standard product at a lower price.
5. Packaging and Marketing
Premium Packaging: Brands that invest in high-quality, dark glass bottles or specialized tins to protect the oil from light and air may have higher prices.
Branding and Image: Well-known brands with strong reputations or luxury positioning may charge a premium due to brand value.
Sustainability Practices: Environmentally conscious packaging or sustainable farming practices can increase costs.
6. Small Producers vs. Large-Scale Brands
Artisan Producers: Small-scale producers or family-owned brands often use traditional methods and sell in smaller quantities, leading to higher prices due to limited production and higher per-unit costs.
Mass Producers: Large-scale producers benefit from economies of scale, which can lower the cost of their products.
7. Distribution and Retail Markups
Distribution Channels: Direct-to-consumer brands or those sold in specialty stores may have different pricing structures than those distributed through supermarkets.
Retail Markup: High-end retailers or gourmet shops often mark up premium EVOO more significantly than general grocery stores.
8. Organic Certification
Brands that are certified organic usually price higher due to stricter farming standards and potentially lower yields without synthetic pesticides or fertilizers.
9. Infused or Specialty Oils
Flavored or Infused Oils: Brands that offer oils infused with herbs, spices, or truffles typically price higher due to the additional ingredients and processing.
10. Consumer Perception and Reviews
Brands with exceptional consumer reviews or awards from tasting competitions may leverage their reputation to justify higher prices.
These various factors collectively influence why some EVOO brands are significantly more expensive than others.
The Brand I use. What makes Bariani better or worse?
Bariani is a well-regarded brand known for producing high-quality extra virgin olive oil (EVOO). Whether it is considered better or worse than other brands depends on several factors, including consumer preferences and what aspects of EVOO are most valued. Here’s an evaluation of Bariani’s strengths and potential downsides:
What Makes Bariani Better
Quality and Freshness
California-Grown Olives: Bariani sources its olives from California, a region known for good quality, non-GMO produce. The oil is often perceived as fresher than imports due to its domestic production.
Cold-Pressed Method: Bariani is known for using traditional cold-pressing methods, which help preserve the full flavor profile and health benefits of the oil.
Minimal Processing
Unfiltered: Bariani's EVOO is typically unfiltered, which can provide a richer, more robust flavor. This also means it retains more natural polyphenols and nutrients that may be lost during filtration.
First Cold Press: This indicates that the oil comes from the initial pressing of the olives, which is generally the highest quality and richest in flavor.
Authenticity and Purity
Single-Origin Product: Bariani’s oil comes from a single source, ensuring a consistent product. This can be a sign of quality because it avoids blending with lower-grade oils from multiple sources.
Family-Owned and Artisanal: Bariani is a family-owned business that emphasizes artisanal production methods, appealing to those who prefer small-batch and traditional products.
Sustainability and Practices
Environmentally Conscious: Bariani promotes eco-friendly practices and maintains sustainable farming methods, which can be a significant consideration for environmentally conscious consumers.
Organic Option: Bariani offers an organic version of their EVOO, appealing to those who want certified organic products.
What Might Make Bariani Worse
Unfiltered Oil Concerns
Shorter Shelf Life: Unfiltered oils often have a shorter shelf life because they can contain small particles of olive fruit. This can lead to faster oxidation if not used within a reasonable period.
Sediment and Cloudiness: While some consumers appreciate the sediment and cloudier appearance as a sign of authenticity, others may find it off-putting or consider it a sign of lower refinement.
Price
Higher Cost: Bariani’s artisanal and high-quality production methods often lead to a higher price point than mass-produced brands. This can be a drawback for those looking for more budget-friendly options.
Flavor Profile
Distinct Taste: Bariani’s EVOO has a distinctive, robust flavor with potential grassy and peppery notes. While many appreciate this complexity, others may prefer a milder oil for cooking or everyday use.
Variability: Due to traditional and less industrialized methods, there may be slight variability in taste from one harvest to another. For those seeking absolute consistency, this might be seen as a drawback.
Availability
Limited Distribution: Bariani is not as widely available as some mainstream brands, which can make it harder to find, particularly outside the U.S.
Packaging
Opaque Bottles: While dark or opaque bottles are ideal for protecting oil from light, some consumers may find Bariani’s packaging less appealing or sophisticated compared to luxury EVOO brands.
Costco sells much cheaper than Bariani, how do I make sure its not bastardized with cheap oils?
Ensuring that the extra virgin olive oil (EVOO) you buy from more budget-friendly sources like Costco is pure and not adulterated can be challenging. However, there are several ways to evaluate the quality and authenticity of these products:
1. Look for Certification Seals
Third-Party Certifications: Check for certification seals from reputable organizations like the California Olive Oil Council (COOC), International Olive Council (IOC), or North American Olive Oil Association (NAOOA). These seals indicate that the oil has passed tests to confirm it is authentic EVOO.
PDO/PGI Labels: Protected Designation of Origin (PDO) or Protected Geographical Indication (PGI) labels can also indicate that the oil is produced according to strict quality standards in specific regions.
2. Check the Label Details
Harvest Date: Look for a harvest date, not just a “best by” date. The fresher the oil, the better, as olive oil starts to degrade about 18–24 months after pressing.
Single-Origin Information: Oils that state they come from a specific region or single estate are more likely to be authentic compared to those that list “multiple countries of origin,” which can signal blending from various sources.
Cold-Pressed and First Press: Ensure the label indicates “first cold press” or “cold extraction,” which implies higher quality.
3. Color and Packaging
Dark Bottles or Tins: Quality EVOO is typically packaged in dark glass bottles or opaque tins to protect it from light, which can degrade the oil.
Clear Bottles Warning: If Costco sells the oil in clear plastic or glass, it may not be as protected against light and could indicate a compromise in quality.
4. Taste and Smell Test
Flavor Profile: High-quality EVOO should have a fresh, fruity, and slightly peppery taste. A bitter or pungent aftertaste is actually a positive sign, indicating the presence of healthy polyphenols.
Rancidity Check: If the oil smells musty, like crayons, or overly greasy, it could be rancid or mixed with lower-quality oils.
5. Transparency and Brand Reputation
Research the Brand: Costco may sell various brands, such as Kirkland Signature. Kirkland’s EVOO has been tested in the past and has generally received good ratings for authenticity and quality. Look up independent testing results and consumer reports on the specific brand they carry.
Reviews and Feedback: Customer reviews and expert opinions can offer insight into whether a particular brand has a history of producing or selling genuine EVOO.
6. Price and Red Flags
Too Good to Be True: While bulk stores can sell at lower prices due to economies of scale, be cautious of prices that are significantly lower than average. Very cheap “EVOO” may be a blend with cheaper oils like sunflower or canola, even if not explicitly stated.
Comparison with High-End Brands: Compare the price and quality against known reputable brands like Bariani, California Olive Ranch, or others to gauge value.
7. Lab Testing (Optional)
Home Tests: While not foolproof, you can try refrigerating the oil for 24 hours. True EVOO may become cloudy or slightly solidify due to its fatty acid content, while adulterated oils may not.
Send to a Lab: If you’re serious about ensuring quality, you can send a sample to a specialized lab that tests olive oil for authenticity.
8. Retailer Trust
Retailer Policies: Retailers like Costco often work with suppliers who provide legitimate quality products because of their brand reputation. Costco's Kirkland Signature EVOO has been shown to be trustworthy in past independent tests.
By paying attention to these factors, you can be more confident in the quality of the EVOO you buy at Costco or other retailers.
Conclusion
Do your due diligence and study the different brands. Is it worth it to get a cheap oil that is bastardized which can affect the quality of the oil the taste of the oil as well as affect your health? I'm very particular when it comes to oils and it can make or break your health. Every cell in your body has oil. Its required for the proper communication between cells. Please choose wisely. I hope this information is helpful! Bariani is a choice of oil for me. I don't want to risk getting a low quality oil resulting in low quality health. Bariani EVOO is often regarded as a high-quality, artisan option with a strong emphasis on freshness, traditional methods, and sustainability. Its unique attributes make it a standout for those who prioritize these factors. However, its higher price, unfiltered nature, and stronger flavor profile may not be suitable for every consumer. Preferences regarding taste, budget, and availability will ultimately determine whether Bariani is "better" or "worse" compared to other brands.
Sources of Bariani and other quality oils:
Omega Nutrition. http://www.omeganutrition.com/. I may be able to get this to you at a better price. Find the best price and let my office know so we can see if we can get you a better price.
Rapunzel extra virgin olive oil
