What is extra virgin olive oil?
Put simply, extra virgin olive oil is the highest quality oil and is 100% just the freshly squeezed juice of an olive. Extra virgin olive oil is 100% natural. Unlike refined oil such as canola oil, vegetable oil and anything labelled as just ‘olive oil’, extra virgin olive oil is not refined or extracted using any chemicals or heat. This leaves it containing natural health promoting polyphenols and healthy monounsaturated fats.
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. At Cobram Estate, we first cold press our olives within 4-6 hours of harvesting to capture the freshest antioxidants and other essential nutrients. 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. This is not only due to the healthy fats in extra virgin olive oil, but also the unique natural antioxidants and other healthy plant compounds it contains. No other oil contains this diverse range of plant compounds and antioxidants in the amounts found in extra virgin olive oil. Not to mention cooking in extra virgin olive oil makes food taste better and adds extra healthy nutrients to your meals.
Research shows that extra virgin olive oil health benefits are associated with consuming just 2 to 3 tablespoons per day. Extra virgin olive oil is a highly versatile oil and can be used for all cooking methods. It can even be used as an alternative to butter in your baking – just use ¾ the amount of butter requested.
Here is some inspiration for how you can easily incorporate 3 tablespoons of extra virgin olive oil into your diet daily.
- Breakfast - on toast instead of butter or drizzled over poached eggs and avocado
- Lunch - in salads or with pasta
- Dinner - frying your fish or stir-frying or dressing veggies
For more inspiration for using 2-3 tablespoons per day, visit our recipe hub.
The Mediterranean Diet
The Mediterranean diet is the traditional dietary pattern consumed by people living in the Mediterranean area including 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 2023, the Mediterranean diet was assessed as the healthiest diet in the world for the sixth year in a row by U.S. News & World Report.
But what exactly is the Mediterranean diet? It's a mostly plant-based 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 on the Mediterranean diet, visit the Olive Wellness Institute here.
Cooking with Extra Virgin Olive Oil. What about smoke point?
Yes, you can and should cook with extra virgin olive oil. Studies show it is the most stable oil to cook with and less likely to break down and form harmful compounds when heated, even at high temperatures. This is because of its high level of monounsaturated fats and the level of antioxidants.
You may have heard that it is not suitable to cook with extra virgin olive oil due to its smoke point, this is a myth. Smoke point should not be used to determine cooking suitability, instead the fat profile and antioxidant level are more important in determining whether an oil will break down.
Extra virgin olive oil is a healthy oil to cook with as it helps absorb fat soluble nutrients in food, and antioxidants from the oil transfer into the cooked food.
In contrast, refined seed oils like canola oil, rice bran oil and grapeseed oil:
- Contain trans fats.
- Are more likely to break down and form harmful polar compounds when heated because of how they are produced and their fat profile.
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 often hidden 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, without 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