The Secret of Successful Uses of Olive Oil for Cooking!

Uses of olive oil for cooking is not anything new. Health-conscious people are practicing this since the ancient period. So, if you are looking for any reliable information about using it for your cooking, you came to the right place.

I ‘ll discuss a bit more details about ins and outs of using olive oil in case of cooking.

Olive oil is a liquid fat that is extracted from olive trees. Use of olive oil by-products has experienced a sharp rise recently due to its known values on health. It is commonly used in cooking, salad dressing and frying food. It can also be used in for skin care, hair growth, making cosmetic products, bathing and washing soaps. Nutritionists recommend olive oil as an excellent cooking oil.

However, you can make use of olive oil for cooking due to its high valued nutrient content.

Uses of Olive Oil for Cooking

What is olive oil?

Olive oil, also known as olive oil, is a type of oil derived from olives (Olea europaea). The content of this oil is known to cook food. However, not only that, the oil can also be used as a cosmetic ingredient for beauty, medicine, and fuel for traditional lamps. This oil is mostly produced in Spain, Italy and Greece.

In contrast to fruit that is better eaten when it is ripe, the choice of olives for oil is that it is not too ripe or half ripe. The reason is, olives that are too ripe do not contain the best oil. So, farmers do not need to wait for the olives to fall from the tree because they are ripe, but rather taken earlier before the fruit falls to the ground.

Then, the fruit will be cleaned of leaves or twigs, and washed to remove any adhering dirt. The next process is drying the olives for the oil.

Is olive oil bad for cooking?

The answer is simply no.

When cooking oils are exposed to heat they tend to release carcinogenic compounds which are harmful to your health. Olive oil has proven to be stable when exposed to high heat making it the best for cooking.

Let’s have a look on the composition of olive oil that can provide you a wonderful health benefit if you use it during your cooking.


  • 25kgs of Ripe/Unripe fresh organic olives
  • 1/2 -1 cup of hot distilled water
  • A source of cold running water
  • Paper towels
  • A shallow bowl and mallet
  • A spoon
  • A tall drinking glass
  • Immersion blender
  • Dish cloth
  • Large bowl
  • Cheesecloth
  • Syringe

Benefits of olive oil when used for cooking?

Olive oil is classified as a vegetable oil that contains low levels of saturated fat. According to the Balanced Nutrition Guidelines, 1 teaspoon of olive oil contains 50Kcal and 5grams of fat. Therefore, using olive oil in cooking can help prevent heart disease, stroke risk, diabetes, lower high blood pressure.

In addition to drinking directly, olive oil is also often used to cook food. Well, there are several benefits that you will get if you consume this oil properly, namely:

1. Rich in antioxidants and contains monounsaturated fat

This natural oil extracted from olives contains oleic acid as much as 73% of the total oil content. In addition, this oil also contains antioxidants, vitamin E, and vitamin K which are useful for protecting cholesterol in the blood and lowering heart disease.

The antioxidant effect of olive oil is also used in the world of beauty, which is used in antiaging products.

2. Has antibacterial properties

Studies show that the nutritional content of olives can inhibit and kill harmful bacteria, such as Helicobacter pylori. These bacteria live in the stomach and can cause stomach ulcers and stomach cancer.

As many as 10 to 40% of study participants who drank 30 grams of extra virgin olive oil daily for 2 weeks experienced a decrease in infections caused by Helicobacter pylori.

3. Potentially reduces cancer risk

Cancer is a deadly disease. Because it can spread to other healthy tissue if not treated immediately. Antioxidants are known as compounds that can reduce the risk of abnormal cell growth.

Well, olive oil which is rich in antioxidants is believed to reduce oxidative damage caused by free radicals, which is a major factor in the emergence of cancer. However, more research is needed on olive oil’s potential to reduce risk and prevent cancer.

4. Has strong anti-inflammatory properties

Chronic inflammation in the body can increase chronic diseases such as cancer, heart disease, type 2 diabetes, arthritis, obesity, and Alzheimer’s disease.

Research has found that extra virgin olive oil contains an anti-inflammatory, namely oleocanthal. This compound has been shown to work similarly to ibuprofen—a type of painkiller and anti-inflammatory drug. In addition, oleic fatty acids also work to reduce levels of inflammation such as C-reactive protein (CRP).

5. Potentially prevent stroke

In addition to cancer, stroke is a debilitating disease that can even cause death in a person. This condition occurs due to disruption of blood flow to the brain, due to blood clots or bleeding.

A study showed that 140,000 Pesetas who consumed olive oil had a lower risk of stroke than those who did not. Researchers believe that olive oil contains monounsaturated fats that reduce inflammation and improve blood circulation to the brain.

6. Can protect heart health

Studies have shown that extra virgin olive oil contains monounsaturated fats. This content can reduce inflammation, protect bad cholesterol from oxidation, maintain blood pressure, increase the lining of blood vessels and prevent excessive blood clotting.

All the benefits of olive oil are very good for heart health. If you have heart problems and want to get the benefits of olive oil, talk to your doctor about safe ways to consume it.

7. Prevent obesity and type 2 diabetes

Being overweight (obese) develops various chronic diseases, such as rheumatism, diabetes, and heart disease. Well, olive oil is known to prevent obesity if it is included in the diet menu.

This oil is known to contain healthy fats which if consumed properly can reduce weight and increase antioxidant levels in the blood. In addition to helping control weight, olive oil also has a good effect on blood sugar and insulin sensitivity which is closely related to preventing type 2 diabetes.

This disease causes the body to find it difficult to control blood sugar levels, causing symptoms of fatigue, hunger, frequent drowsiness, itchy and easily injured skin, and even nerve damage.

8. Potentially fights Alzheimer’s disease

Alzheimer’s disease is a disease that is prone to attack the elderly. This disease causes a decrease in brain function so that it affects a person in thinking and doing activities. The main cause of this disease is the buildup of beta amyloid plaques in the brain cells. This makes the cells in the brain will be damaged over time.

A mouse-based study suggests that olive oil can help reduce plaque that eats up cells in the brain. This means that the nutritional content of olive oil maintains normal brain function and has the potential to be a cure for Alzheimer’s disease in the future. More research is needed to prove the effectiveness of olive oil to fight Alzheimer’s.

9. Potentially treat rheumatoid arthritis

Rheumatoid arthritis (RA) is an autoimmune disease characterized by pain and swelling in the joints that make a person unable to move freely. Health experts believe that this condition occurs when the body’s immune system attacks normal, healthy cells by accident and causes inflammation.

Studies show that olive oil supplements have the potential to reduce inflammation and oxidative stress in people with RA. The benefits are maximized when combined with fish oil, which is a source of omega 3 fatty acids which are also rich in anti-inflammatory compounds.

Now the question how would you make olive oil by which it’s nutritional value can exist well . Let’s try to figure out.

how to make olive oil step by step?

After cleaning, the olives will be processed for the oil. There are two ways to make olive oil, namely-

a) Processing olive oil traditionally
This traditional method begins by crushing the olives into a paste or dough. The goal, to release the oil from the flesh of the fruit. The trick is to put the fruit in a grinding container made of granite. When the grinding wheel is pulled, the olives will be crushed.

The process of making a paste (malaxing) of olives is done for 20 to 45 minutes. Its function is to collect more oil and the enzymes in the fruit to produce the desired aroma and taste.

The longer this process is carried out, it will produce more oil. However, there is a risk of causing an increase in oxidation so that the quality and resistance of the oil decreases.

After the malaxing process, the paste is placed in a container made of hemp. Then, the filled container will be arranged and pressed with a hydraulic press machine. The applied pressure will solidify the pasta as the oil and water contained in the pasta will flow to the sides of the disc. After that, the oil and water will be separated by decantation or centrifugation.

b) Processing olive oil in a modern way
Modern methods no longer use granite crushing containers. The tool used is made of stainless steel which can rotate at high speed.

The olives will be loaded and crushed with a hammermill or serrated disc. This process can produce a very soft olive paste. Fortunately, it is equipped with an inert gas to reduce oxidation and produce high quality oil.

Then, the olive paste will be placed in the bottle for centrifugation in three phases. This is done to remove the water and oil from the olive paste.

In addition, there is also another modern way to extract olive oil, namely the sinolea method. Initially the olives were ground into a paste. Then, the metal disc will be dipped many times to separate the oil from the water. The collected oil is stored in a stainless steel tank which is covered with nitrogen to protect it from oxygen.

To make extra virgin olive oil, it is usually re-filtered before being put into the container. Well, the recommended container for storing olive oil is made of glass because it does not penetrate oxygen and blocks UV rays.

What to know before using olive oil for cooking?

The use of olive oil in cooking really needs to be done in the right way so that the nutrients are not lost in the cooking process and you and your family still get the optimal benefits. The following are things that must be considered if you want to cook using olive oil.

  1. Choosing the right olive oil is one of the keys to getting the optimal benefits of olive oil in cooking. Pure olive oil, or extra virgin olive oil, is the best type for health. You also need to read the description on the packaging to choose which one is right for cooking which one should only serve as a salad or cooked food. Olive oil is not resistant to high heat, so we get optimal benefits.
  2. Store olive oil the right way. Olive oil should be stored at room temperature in a place that is not exposed to direct sunlight. Should not be stored in the refrigerator, especially the type of extra virgin olive oil, because it can change the taste. In addition, olive oil should be used 6 to 12 months after the bottle is opened.
  3. Because they are rich in antioxidants, processing vegetables with olive oil can increase their nutritional value, according to the journal Food Chemistry. Mothers can drizzle fresh salads with olive oil to reap these benefits.
  4. Use low temperatures when cooking with olive oil. High temperatures and cooking too long will reduce the nutrients contained in olive oil. Because of this, sautéing is a great method for using olive oil in cooking because it doesn’t require a large amount of heat and only takes a short time.
  5. Olive oil is not recommended for frying, such as frying chicken. Mother can work around this by watering the cooked chicken with olive oil so that its nutritional content is maintained.
  6. Besides that, don’t use any leftover olive oil that has been used for cooking, Mom. Because this method means that you reheat the olive oil that has been previously heated.

Another great way to get the benefits of olive oil in dishes for your beloved family is to use it in the marinade process, as a salad dressing, and into dipping sauces.

Wrong ways of olive oil use for cooking

But that does not mean the processing and consumption of olive oil is zero risk. If the processing method is wrong, all the beneficial nutrients will be lost, even dangerous. Here are some examples of olive oil cooking mistakes you should know.

1. Storing Olive Oil in Host Place

Besides having to pay more attention to how to use olive oil, you also have to know how to store it properly. Do not store this oil in a place where the temperature is hot, near a fire (eg near a stove) or in direct sunlight. This will destroy the content and nutrition of the olive oil before you can use it.

To make it easier to reach, many people place bottles of olive oil right next to the stove. In fact, heat, light, and exposure to oxygen are three things that can change the elements in olive oil, thus affecting the taste.

Oxidation and heat can cause changes and result in a sour taste. It’s best to store oil in a dark place, away from heat, light, and fluctuating temperatures, such as near a stove or microwave.

For that, you should store this oil in a glass container that is dark in color and closed. Exposure to air can make oil go rancid faster.

2. Olive oil making process and smoke point

There are many types of olive oil, ranging from light olive oil to extra virgin oil. All of these oils have different smoke points, namely the temperature at which the oil is heated to produce smoke. Usually it is between 375-405 degrees Fahrenheit.

When this oil is processed and heated to more than its smoke point, the good nutrients it contains are potentially lost. In addition, cooking on high heat can also cause changes in taste.

3. Olive oil can damage the surface of the frying pan

You may not think that healthy oils like olive oil can actually damage your cooking utensils. Especially non-stick pans aka non-stick pans.

The reason could be because the olive oil is cooked at high temperatures. As the oil begins to smoke or burn, the olive oil will begin to carbonate and may turn into a sticky, black liquid that will stick to the surface of the pan.

This liquid is usually difficult to remove, even when you scrub it with a dishwashing wire. As a result, the non-stick surface of the pan can be scratched and damaged.

4. Using too much oil

Light olive oil is indeed beneficial for health, but that doesn’t mean it doesn’t have bad effects if consumed in excess. You are wrong if you think light olive oil is low in calories and fat, because what is meant by “light” here is the taste and aroma which is not as strong as extra virgin olive oil (EVOO).

Olive oil is healthy. However, this oil still contains high fat and calories. In 100 grams of olive oil can contain about 800 calories and 100 grams of fat.

Most consuming olive oil is identical to increasing calorie intake. This can lead to excessive calorie intake. To maintain health, you actually only need 1-3 tablespoons (sdm) of olive oil per day, both for direct consumption and for cooking food.

The dose above is enough to help meet your daily needs for fat, vitamin E, and vitamin K while fighting inflammation in the body.

So when you eat it in excess, even on a salad, your fat and calorie intake can still swell.

5. Frying with large amounts of oil

Foods fried in olive oil cannot be the best alternative to regular cooking oil. First, because olive oil must be heated to a maximum temperature of around 320-374 degrees Fahrenheit, to keep its chemical properties stable.

Meanwhile, when frying in a lot of oil, the temperature can usually rise to more than 374 Fahrenheit. To maintain the temperature, you need to add oil regularly and you need to spend more, because olive oil is expensive.

6. Using extra virgin olive oil for cooking

The purest olive oil is EVOO aka extra virgin olive oil, because it only goes through one squeeze. In addition to the purest content, the taste and aroma are also the strongest.

EVOO is more suitable for direct consumption than cooking. Therefore, this oil is more widely used as a salad dressing, garnish, or dip. This oil has the potential to spoil the taste of food if used for frying or baking.

Those are some of the mistakes cooking with olive oil that make the nutrients go to waste. I hope I’m not wrong again!

7. Too long stored

Just like any other food, olive oil stored for too long can spoil and smell rancid. It is characterized by an unpleasant taste. This oil should only be stored for no more than 6 weeks. It’s best to use it as soon as the seal is opened.

In addition to the taste that is no longer good, the nutrients contained in olive oil can be damaged. You certainly will not get the maximum benefits of olive oil.

8. Frying oil at a temperature that is too hot

Although it seems trivial, many people do not know that heating olive oil above 180º Celsius is wrong. This method of frying with a lot of oil above 180º Celsius, even more than 200º Celsius is called the deep frying technique.

Well, this technique will quickly damage the components of olive oil and remove its antioxidant content, especially in extra virgin olive oil. Olive oil is okay to heat, but only for sauteing vegetables that don’t need high heat.

Then, place the oil in a closed cupboard to avoid direct sunlight. Instead, choose a cupboard that is not above the stove because exposure to hot temperatures when cooking can hit the cupboard.

9. Proper choose olive oil for cooking

There are several types of olive oil that you can find in the market. In general, there are refined (for example ordinary olive oil and light olive oil) and unrefined (for example extra virgin olive oil/EVOO). So, before buying this oil, first know what the function is and how to use each type.

Unrefined olive oil is a type of oil that is truly pure because it does not go through so many manufacturing processes. Therefore, this oil contains more antioxidants and anti-inflammatory properties. Meanwhile, refined olive oil has gone through more manufacturing processes so that it affects the oil texture, taste, and color.

These differences automatically also affect how they are used. EVOO oil is not suitable for high temperature cooking, such as frying, grilling or baking. This type of oil is usually only used as a salad dressing or stir-fry vegetables for a while.

If you want to use olive oil for baking, grilling, or other cooking methods, you can use light olive oil. This type of oil has a higher boiling point so it is safer when heated.


The health effects of olive oil has made it the most preferred oil for cooking. The entire oil making process is very simple and easy to acquire using home remedies. Making it at home enables you to use the olive oil you want as to whether ripe or unripe olive.


Uceda, M., Beltrán, G., & Jiménez, A. (2006). Olive oil extraction and quality. Grasas y aceites, 57(1), 25-31.

Petrakis, C. (2006). Olive oil extraction. In Olive Oil (pp. 191-223). AOCS Press.

Alburquerque, J. A., Gonzálvez, J., Garcıa, D., & Cegarra, J. (2004). Agrochemical characterisation of “alperujo”, a solid by-product of the two-phase centrifugation method for olive oil extraction. Bioresource technology, 91(2), 195-200.

Di Giovacchino, L., Solinas, M., & Miccoli, M. (1994). Effect of extraction systems on the quality of virgin olive oil. Journal of the American Oil Chemists’ Society, 71(11), 1189-1194.

Velasco, J., & Dobarganes, C. (2002). Oxidative stability of virgin olive oil. European Journal of Lipid Science and Technology, 104(9‐10), 661-676.

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