Is Olive Oil Acidic?
Olive oil has grown in popularity because of its rich taste and how it sometimes acts as a healthy substitute for butter or other oils. However, is olive oil acidic or alkaline? And...more to the point, why should it matter? Before we answer those questions, let's first find out what exactly is in those elegant and tall bottles that line the grocery store aisles and farmer's market shelves.
What is Olive Oil?
Olive oil is a fat obtained from the fruit of the olive tree (yes, olives are fruits). The fat is obtained primarily by pressing, but it may come in liquid form via centrifuge and even as a solid via freeze-drying. It's available in traditional, natural flavors and in various infused flavors for cooking, baking and making salad dressings.
It's also used to make olive oil supplements for health benefits such as weight loss and high cholesterol reduction, among others. It's also one of the most important ingredients in healthy Mediterranean cuisine.
Is Olive Oil Acidic or Alkaline?
Olive oil, like most plant-based oils, is a weak acid. Additionally, olive oil's acidity is used to measure its quality, giving a clear indication of the health of the tree and its fruit. Virgin olive oils’ acidity ranges between 0.8% to 2%.
The range requirement is a little stricter for extra virgin varieties though. The International Olive Council, which sets the standards that apply to olive oils, says that extra virgin olive oil must have acidity levels below 0.8g per 100g or 0.8%, in other words.
Olive oil manufacturers follow these stringent guidelines, so extra virgin olive oils are known to contain less than 0.8% maximum acidity. For instance, Vines & Groves Extra Virgin Olive Oils contain 0.5% maximum acidity (which is one of the aspects of our highest quality standards).
The Science Behind Olive Oil Acidity Levels
When oil is generated within an olive, it naturally forms triglycerides. Triglycerides are fats that are found in your blood. They are composed of three fatty acids linked by an alcohol glycerol molecule.
The link between glycerol and these fatty acids is a weak one. So when olive oil is subjected to oxidizing or aggressive air, it breaks its molecular bonds, setting free the three fatty acids and causing the oil to break down and degrade.
How Olive Oil Acidity (Oleic Acid) Levels are Measured
Acidity measures how much of the free fatty acids are in virgin olive oils, and it is the proportion of free fatty oleic acid (a monounsaturated fat) to the olive oil. The measure is a general indicator of their quality, and the lower the acidity of a virgin olive oil, the better.
When looking for nutritious choices, it's best to choose those that have a low acidity level. In addition to this, lower acidity also means that the fruit has undergone less damage, thereby offering healthier qualities.
Why Olive Oil Acidity is Important
Oleic acid is a monounsaturated omega-9 fatty acid. Diets rich in the unsaturated fatty acids found in virgin olive oil have beneficial properties, such as helping to control stress and inflammation.
Olive oil, extra virgin olive oil, and even extra light-tasting olive oil naturally contain high levels of oleic acid, which is very desirable from a health perspective.