Neither your staple kitchen ingredients nor cooking is complete without a dash of cooking oil. While there are many cooking oils on the market, olive oil is one of the most popular choices. And for tremendous reasons, salads, fried chicken, baked fish, vegetables, etc., olive oil adds an exquisite taste to everything!
With all the numerous health benefits of olive oil, it should be constant in your monthly grocery shopping list. However, individuals with celiac, gluten sensitivity, and gluten-free dieters would inquire about olive oil containing gluten content. To gather information on whether you can add olive oil to a gluten-free diet, continue reading this guide.
What is Olive Oil?
Of course, it is cooking oil, but what makes it different from other plant-based cooking oils? Let's start with the basics. Like all other oils, olive oil comprises the liquid-based fat extracted from the plant.
Generally, manufacturers extract olive oil from olives grown in the Mediterranean region. They then take the fats out from the olives through mechanical or chemical methods. You might see two types in the market, regular olive oil and extra virgin olive oil. The companies collect the olives and then ground them into a paste. They remove the pits, leaving the oil and water behind, which undergoes another filtration process.
Further on, the manufacturers then store, package, and send the olive oil to the markets. Thus, bringing the final product you see on grocery store shelves.
Types of Olive Oils on the Market
Here's a surprise for you if you weren't aware of it yet- olive oil has many types. The oils differ in terms of the olives used for that oil and the extraction process. While there are several assortments, you'll find four main types in the market for cooking and baking purposes.
Deciding which one to purchase depends on whether you're using it as a dressing or for frying. Here are the basics for each four to help you decide:
Light Olive Oil & Pure Olive Oil:
Manufacturers extract these two types from yellow or green olives, which gives the oil its yellow-green color. They're less dense and more liquid-like. Consequently, this makes them an ideal option for cooking that requires high heat. Not to mention, both alternatives are comparatively cheaper than virgin and extra virgin olive oil.
Virgin Olive Oil & Extra Virgin Olive Oil:
Manufacturers derive both these olive oils from ripened olives. The olives' ripeness decides the oil; for example, extra virgin comes from particularly ripe olives. You'll find this green, extra virgin olive oil being a shade darker than virgin olive oil. While you can use these for cooking, it's preferable to keep these aside for dressings instead.
Gluten & Olive Oil – What's the Connection?
For starters, olive is a plant and is gluten-free naturally. But since many processed products have gluten in them, you'll be questioning whether to include olive oil on the list.
Keep those worries aside for simple olive oil with no additives. Since the product doesn't contain any additives, the risk of gluten-containing additives significantly lessens.
Although, this doesn't protect olive oil from the hazards of cross-contamination within the manufacturing plant. It specifically goes out to manufacturers that are producing gluten-containing ingredients alongside the olive oil. Hence, it is always best to buy olive oil from brands that label or certify their olive oils gluten-free.
Another precautionary tip is to keep away from flavored olive oils. Flavored oils sometimes add barley as an additive to accentuate a smoky flavor in the oil. However, any olive oils that use flavoring, or even plain ones that add too many additives, might have gluten. Additionally, they're bad for your health as well.
Therefore, stick to regular olive oils and make sure you check from the manufacturer on their gluten content.
Debunking the Myths
Many online websites state that olive oil is incredibly harmful to your health. They further back up their statement that olive oil has immense amounts of fat in it. Secondly, olive oil is said to be dangerous for the heart's health.
First things first, all of this MIGHT be true if you're consuming too much olive oil. You should consume olive oil in reasonable amounts. Too much of anything isn't good for your health. But on to health benefits, olive oil caters towards a lot of them. It's packed with antioxidant properties that reduce the risk of cancer.
Simultaneously, it decreases the probability of heart disease, stroke, Alzheimer's, Type 2 diabetes, bacterial infections, and inflammation. Lastly, the fats in Mediterranean olives are monosaturated, which does not lead to obesity.
Gluten-Free Brands for Olive Oil
With endless options in the market, you'll often feel indecisiveness on which brand of olive oil to choose. Since more and more brands are continually coming on the market every day, it can get a little confusing and overwhelming. You must look at an olive oil that fulfills the purpose of being gluten-free while also providing health benefits.
Here are some of the best-selling olive oil brands on Amazon that you can choose from. They are widely available, and you can find them at your local grocery mart as well.
Palermo Olive Oil-
Palermo has a well-built reputation for producing high-standard olive oils that go with cooking, baking, and dressings. It is one of the few certified gluten-free brands, with less than ten ppm gluten in their oil. They're available in extra virgin and pure variety and use cold pressing as their primary extraction method. Another perk is that their oils are 100% natural with no additive ingredients.
Pompeian Olive Oil-
Once again, this brand manufactures natural olive oil that adds flavor to your dishes. It's another superb option to grab on a gluten-free diet, with the company producing olive oils since 1906. The brand makes all four types of olive oils, giving you all the options to choose from. It states their olive oils as ‘naturally gluten-free' by the manufacturing company.
Filippo Berio Olive Oil-
Filippo Berio brings one of the widest ranges of olive oils you'll find in the market. With seven varieties of olive oils, you'll find any preferred type within their line up. What's more, all their olive oils are gluten-free labeled, making them safe for gluten-free dieters. The brand has also included a Robusto Extra Virgin Olive Oil that adds an even enhanced flavor to the recipes.
Jovial Olive Oil–
Jovial makes their olive oils from truly unique olives, providing an authentic Italian flavor you won't find anywhere else. Moreover, the brand has labeled their olive oils gluten-free and safe for those with any food-related allergies. Individuals allergic to nuts, soy, dairy, and seafood can consume this olive oil without risking their health.
Recipe for Olive Oil and Herbs Pasta
Pasta is comfort food; not only does it taste delicious, but it keeps you full for hours too. Oh, and another benefit, you don't need many ingredients to make a divine pasta dish. Here's a classic recipe for pasta in olive oil and herbs, using that flavorful olive oil lying around.
Instructions:
- 16 oz. gluten-free pasta, preferably spaghetti
- ½ cup extra virgin olive oil
- 3 cloves garlic cloves, crushed
- 1 tablespoon red pepper flakes
- ¼ cup parsley, chopped
- 1 tablespoon basil leaves, chopped
- 1 tablespoon fresh mint leaves, chopped
Directions:
- Bring a pot of water to boil. Add in the gluten-free pasta and cook for 7-8 minutes until al dente.
- Next, in another pan, heat the olive oil over medium heat. Add the garlic and cook until golden brown. Make sure you don't burn it.
- Mix in the red pepper flakes and stir for 1 minute.
- Throw in the cooked pasta and toss it in the oil, garlic, and red pepper.
- Lastly, turn off the heat. Add the fresh herbs and mix the pasta once more.
- Serve and enjoy!
Final Words
To summarize, you shouldn't be giving up on all the delicious recipes you have enjoyed in the past when going gluten-free. Leave the olive oil on your list of safe ingredients, as long as you're getting gluten-free olive oils.
Don't forget to add it to the next salad you toss and serve it to your friends and family as a delicious side dish as well.
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The key to figuring out why you feel the way you feel is to take a more significant look at what is going on inside you & even around you, and then ask questions!
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