What is extra virgin olive oil?
Put simply, extra virgin olive oil is the highest quality oil and is purely the freshly squeezed juice of an olive. Extra virgin olive oil is extracted mechanically, meaning it is 100% natural. Unlike refined oils such as canola oil, vegetable oil and anything labelled as simply ‘olive oil’, extra virgin olive oil is not refined or extracted using chemicals or high heat. This means it retains the natural health promoting antioxidants, polyphenols and other bioactive compounds found in the olive fruit.
No other oil contains the diverse range of plant compounds and antioxidants in the amounts found in extra virgin olive oil.
Why is Cobram Estate Extra Virgin Olive Oil so good?
The fresher the olive, the healthier it is, and the higher the quality of the oil. At Cobram Estate, we first cold press our olives within 4-6 hours of harvesting to capture the freshest antioxidants, polyphenols and other bioactive compounds. The result is a premium, healthy, value-packed extra virgin olive oil.
Our passion for quality inspires everything we do. From tree to table, we nurture our fruit to create fresh, healthy, award-winning extra virgin olive oil. We look after every stage of production – from planting and harvesting to ensure freshness, to cold pressing and bottling to guarantee quality.
Cobram Estate produces Australia’s most awarded extra virgin olive oil. We have won more than 450 awards since inception at prestigious international competitions.
There is a wide range of extra virgin olive oil health benefits
Extra virgin olive oil is a unique food with a wide range of well researched health benefits. One of the most important and well-researched health benefits of extra virgin olive oil is that it supports heart health*
The reason EVOO is considered to be so healthy is because it contains healthy monounsaturated fats, as well as unique and natural antioxidants, polyphenols and other bioactive compounds. No other oil contains this diverse range of bioactive compounds and antioxidants in the quantities found in extra virgin olive oil.
Research shows that to get the maximum health benefits from extra virgin olive oil, you should aim for 2-3 tablespoons per day. This quantity is easy to achieve when considering how versatile extra virgin olive oil is! It can be used for all your cooking needs in the kitchen – from deep frying right through to drizzling. You can even use extra virgin olive oil as a substitute for butter in baking - just remember to use only ¾ of the amount of butter in the recipe (e.g. if the recipe calls for 1 tablespoon of butter, use ¾ tablespoon of EVOO).
*When consuming two or more 15mL serves per day as part of a balanced diet.
The Mediterranean Diet
The Mediterranean diet is an eating pattern and lifestyle based on the traditional diets of people living in the Mediterranean region including countries like Greece, Italy and Spain.
Research shows that following a Mediterranean-style diet can be linked to a reduction in heart disease, cancer risk, neurodegenerative diseases and type 2 diabetes risk. In 2024, a panel of health professionals judged the Mediterranean diet as
the healthiest diet in the world for the 7th year in a row on behalf of U.S. News & World Report.
But what exactly is the Mediterranean diet? It's a plant-rich diet, with plenty of fresh fruit and vegetables, nuts and seeds, wholegrains, pulses and legumes and liberal use of extra virgin olive oil as the main fat source. Moderate amounts of fish, chicken, cheese, yoghurt and eggs are also included, with minimal red meat, processed foods, refined grains or added sugar. To read more about the Mediterranean diet, visit the Olive Wellness Institute here.
Can I cook Extra Virgin Olive Oil. What about smoke point?
YES – you can and should cook with extra virgin olive oil. Research shows that it is one of the most stable oils to cook with and is suitable for all at-home cooking, from deep frying to pan frying and roasting. Extra virgin olive oil contains stable monounsaturated fats as well as antioxidants, which helps protect it from breaking down when heated.
There is a common misconception that extra virgin olive oil is not suitable for cooking because of its smoke point, however this is a myth. Research has shown that smoke point is not the best way to predict how suitable an oil is for cooking. Instead, the fat profile and level of antioxidants in an oil are more important in determining how suitable it is for cooking.
Along with being safe and suitable for all at home cooking, extra virgin olive oil has other benefits. By cooking your food in extra virgin olive oil, the nutritional profile of the meal will improve as antioxidants and healthy fats from the oil will transfer into the cooked food. The fats in extra virgin olive oil also help with the absorption of fat-soluble vitamins in food.
In contrast, refined seed oils like canola oil, rice brand oil and grapeseed oil have been shown to be more likely to break down and form potentially harmful polar compounds when heated. This is because they don’t contain many antioxidants, and they have a higher percentage of unstable polyunsaturated fats.
The Cobram Estate Infused Range is Monash University Low FODMAP Certified™
DID YOU KNOW?
- 1 in 7 adults suffer from Irritable Bowel Syndrome (IBS).
- The low FODMAP diet is recognised around the world as the most effective treatment for IBS-type symptoms.
Our entire Cobram Estate Infused Extra Virgin Olive Oil range is Low FODMAP Certified™ by Monash University – the founders of the Low FODMAP Diet.
Garlic and onion are very common ingredients in foods and are well-known for causing IBS symptoms in some people due to their high FODMAP levels. All Cobram Estate Infused products containing garlic and onion are Low FODMAP Certified™, meaning you can enjoy the amazing garlic and onion flavours, and reduce the symptoms. For more information on the Monash University Low FODMAP Certification Program™ or the low FODMAP diet, visit monashfodmap.com.
Not all cooking oils are equal
Antioxidant value comparison of cooking oils. Based on analysis performed on standard supermarket products
Based on analysis performed on standard supermarket products
“The way you feel is closely linked to your diet. Try to eat lots of veggies cooked in the best quality extra virgin olive oil. This is the only oil I use and recommend.”
Dr. Joanna McMillan
Accredited Practicing Dietitian