Olive oil has been a staple of Mediterranean cooking for millennia, prized for its depth of flavour, green-gold colour and versatility.
In the UK, it was relatively unknown until the latter half of the 20th century. Although it might be a myth that fabled cookery writer Elizabeth David was solely responsible for its adoption in Britain, olive oil was hard to come by outside of the big cities until as recently as the 1980s. In many towns, the only place to buy it was the chemist.
- Are you eating 30 plants a week? Supercharge your nutrition levels with Hugh Fearnley-Whittingstall's simple tips
- Your regular pasty and pint could be increasing your belly fat – though whether you want to try this controversial alternative is up to you…
- Will caffeine really boost my PB? When to have that all-important caffeine-hit to improve your performance
What are the different types of olive oils?
Olive oil comes in several grades. Extra virgin olive oil (EVOO) is the first pressing, where the oil is unrefined and cold extracted. Its acid content must be below 0.8%. Its colour can vary from green to gold and it’s widely praised for its flavour. It has a low smoke point so shouldn’t be used in frying and is best used as a dressing or finishing oil.
Virgin olive oil is similar to EVOO but may have higher acidity levels. Both virgin and EVOO have high levels of antioxidants and polyphenols that studies have shown are beneficial for heart health.
General purpose olive oil has usually been extracted and refined using heat and chemicals. It’s often blended with virgin olive oil to create a final ‘pure olive oil’ product. Light olive oil is more heavily refined and has a uniform pale-gold colour and little taste. It has a high smoke point making it good for cooking.
Today olive oil is as popular in the UK as in its native Spain, Italy and Greece. However, since 2018, prices have doubled and consumers have felt the pain. The reason for the exorbitant rise lies largely with climate change. High temperatures and drought have meant a reduced harvest. And with low supply, prices rise. Now many people are looking for alternative cooking oils. So how does the competition stack up?
Best alternatives to olive oil
Rapeseed oil
Pure, it has a nutty flavour and is good for frying, roasting and dressings. It’s high in unsaturated fats so is healthier than coconut oil, for instance. A product labelled ‘vegetable oil’ is usually lower grade rapeseed oil – also known as canola. Rapeseed oil is produced in the UK so has a low carbon footprint and is comparatively inexpensive.
Sunflower oil
This general-purpose oil has also risen in price due to supply issues stemming from the Ukraine-Russia war. It’s good for frying and as a base for dressings. High in unsaturated fats.
Coconut oil
An excellent oil for frying though the stronger flavour may be off-putting for some. It’s high in saturated fat so not as healthy a choice as rapeseed oil and it has a high carbon footprint due to the cost of transportation.
Avocado oil
Has many similar health qualities as good quality olive oil but its high carbon footprint and high cost mean it doesn’t offer a viable alternative to olive oil.
Lard
Animal fat that is ideal for roasting potatoes. While high in saturated fats it also has a significant percentage of monounsaturated fats.
Butter
With a low smoke point, it’s no good for hard frying or roasting and is high in saturated fat. But it is a good replacement for olive oil in gently cooked pasta sauces.
More health and nutrition content
- Energy gels vs bars: What's the difference and when is best to take them?
- Is there such a thing as healthy belly fat? Sort of - and the best news is it's easy to make it healthier
- How a gentle walk makes you brainier than a hard sprint: Results of groundbreaking study shock scientists
- What's the best alcoholic drink for my waistline? We check out the healthiest choices...
