TL;DR
Extra-virgin olive oil can be a healthy addition to your diet, especially when used in place of less healthy fats. However, it is still a calorie-dense food and should be used in moderation as part of an overall balanced diet.
Introduction
Olive oil, and in particular extra-virgin olive oil, is a widely discussed topic in health and nutrition. It's long been a staple of the Mediterranean diet, which has been linked to many benefits, most notably a lower risk of heart disease.
Everyone's always raving about extra-virgin olive oil, touting it as the healthiest oil you can use, and something you should be liberally adding to your diet. But is extra-virgin oil all that it's cracked up to be, or is the hype overstated?
Table of Contents
- TL;DR
- Introduction
- What is Olive Oil?
- How is Olive Oil Made?
- Does Extra-Virgin Matter?
- Nutrition Profile
- Benefits
- Drawbacks
- Choosing a Good Olive Oil
- How to Use It
- Olive Oil and the Mediterranean Diet
- Just Eat Olives?
- Conclusion
- Sources
What is Olive Oil?
Olive oil is a natural oil extracted from olives, the fruit of the olive tree. While refined seed oils are produced using high heat and chemical solvents to mask odor and extend shelf life, olive oil is typically extracted mechanically by crushing olives and separating the oil from the pulp and water. The resulting product is composed primarily of fat, especially monounsaturated fat, along with small amounts of vitamins and antioxidant compounds.
Because of its flavor, versatility, long culinary history, and minimal processing, olive oil is often considered a central component of the Mediterranean diet. It has been a staple ingredient for thousands of years, and remains one of the most widely used culinary oils today.
If olives are a fruit, then this begs the question: is olive oil a fruit juice?
How is Olive Oil Made?
First, ripe olives are harvested from olive trees, either by hand or using mechanical shakers. They are then quickly transported to a mill, where they are washed to remove dirt and leaves.
Next, the olives are crushed into a thick paste. This paste contains oil, water, and solid plant material. The paste is slowly mixed in a process called malaxation, which helps tiny droplets of oil combine into larger ones that can be more easily separated.
The mixture is then processed to separate the oil from the water and solid particles. Traditionally, olives were pressed using large stone wheels and hydraulic presses, but most modern olive oil production now uses continuous centrifuge systems that are faster and more hygienic. For high-quality oils, this entire process is done at relatively low temperatures (often called "cold extraction") to preserve flavor and delicate plant compounds.
The quality of the final product depends on several factors, including the variety of olives used, how quickly they are processed after harvest, and whether the oil is mechanically extracted or later refined using heat and chemical processes.
Does Extra-Virgin Matter?
Not all olive oils are created equal. The highest grade is known as extra-virgin olive oil (EVOO). The creation of EVOO remains largely unchanged over the last 2,000 years since the Ancient Romans. To qualify as extra-virgin, olive oil must:
- Be extracted purely by mechanical methods
- Contain no chemical refining
- Meet strict standards for acidity and flavor quality
The next grade down is virgin olive oil, which is also mechanically extracted but allows slightly higher acidity (up to about 2%), and may have minor flavor imperfections.
Lower grades such as pure, refined, or light olive oil are typically produced by refining lower-quality oils using heat and chemical processes. This removes many flavor compounds and antioxidants, resulting in a milder but less complex oil. Despite the name, "light" olive oil does not contain fewer calories. It simply has a lighter flavor and color due to refining.
Because of these differences, most of the flavor and many of the potential health benefits associated with olive oil are specifically linked to extra-virgin varieties.
Nutritional Profile
Olive oil is entirely fat, providing about 130 calories per tablespoon (15 g). Most of this fat is monounsaturated fat, particularly oleic acid, which has been associated with improved cardiovascular health.
Smaller amounts of vitamin E and antioxidant compounds such as polyphenols are also present, especially in extra-virgin oils. Current U.S. dietary guidelines recommend consuming no more than about 2 tablespoons (30 g) of any added oils per day.
Polyphenols, which are plant compounds that act as antioxidants, contribute to the peppery or slightly bitter taste of high-quality olive oil. Although olive oil contains beneficial compounds, it is still a calorie-dense food, meaning moderation is important.
Per 1 tbsp (15 g)
| Nutrient | Olive Oil |
|---|---|
| Calories | 133 |
| Fat | 15.0 g (19 %) |
| Saturated Fat | 2.1 g (10 %) |
| Monounsaturated Fat | 11.0 g |
| Polyunsaturated Fat | 1.6 g |
| Vitamin E | 2.15 mg (14 %) |
Benefits
Substitution of Other Fats
The main health benefit of using extra virgin olive oil is by replacing other unhealthy fats. Whenever possible, you should swap out animal fats like butter, beef tallow, or lard for extra virgin olive oil. Additionally, opt for EVOO instead of refined seed oils, like canola, corn, cottonseed, grapeseed, rapeseed, safflower, soybean, and sunflower oils, or anything generically labeled as "vegetable" oil.
The main reason for this is to take advantage of olive oil's health benefits, from benefitting heart health, to being anti-inflammatory, as well as reducing consumption of added saturated fats, and maybe even lowering your risk for cancer.
Consumption of extra-virgin olive oil may reduce inflammation, lower LDL, and reduce blood pressure. But this isn't entirely because of the olive oil itself; rather, it's due to the substitution away from other unhealthy fats for EVOO.
Heart Health
One of the main reasons olive oil receives so much attention is its potential role in supporting cardiovascular health. Diets rich in monounsaturated fats, including extra-virgin olive oil, have been associated with improved cholesterol levels and reduced risk of heart disease.
In particular, replacing saturated fats with monounsaturated fats may help lower LDL ("bad") cholesterol while maintaining or slightly increasing HDL ("good") cholesterol. A study from 2017 determined that the polyphenols in EVOO can help protect against stroke, cardiovascular disease, and atherosclerosis, or the hardening of the arteries.
Moreoever, oleic acid, the main fatty acid in olive oil, has also been shown to be heart healthy. Oleic acid makes up about 73% of olive oil by weight, and has been shown to raise HDL, lower LDL, and reduce risk of heart attack and stroke. Finally, oleuropein, another polyphenol found in EVOO, can protect LDL cholesterol against oxidation.
Anti-Inflammatory
Extra-virgin olive oil contains plant compounds called polyphenols, which have antioxidant and anti-inflammatory properties. These compounds help neutralize free radicals and may reduce oxidative stress in the body. Some polyphenols in olive oil, such as oleocanthal, have been shown to produce effects similar to mild anti-inflammatory medications (such as ibuprofen) by inhibiting certain inflammatory pathways.
EVOO contains more than 20 types of polyphenols. The anti-inflammatory properties in olive oil are crucial, as inflammation is the main driver of chronic disease. Reducing inflammation not only protects the heart, but also can lower your risk of Alzheimer's, arthritis, atrial fibrillation, and erectile dysfunction.
Finally, the anti-inflammatory benefits of extra-virgin olive oil may have anti-cancer benefits. Oleocanthal in particular may play a role in the death of cancer cells, as well as reduce oxidative damage due to free radicals.
Metabolic Health
Some research suggests that diets containing olive oil may support healthy blood sugar regulation and insulin sensitivity. Because it is primarily composed of monounsaturated fat, olive oil may help slow digestion and reduce sharp spikes in blood glucose when consumed with carbohydrate-rich meals.
These effects may partly explain why olive oil rich diets are often associated with lower rates of type 2 diabetes in population studies. Moreover, olive oil may positively impact the gut microbiome, benefitting the immune system.
Brain Health
Some observational studies have linked Mediterranean-style diets rich in olive oil with a lower risk of cognitive decline. Researchers believe this may be related to the oil's monounsaturated fats and antioxidant compounds, though more controlled studies are needed.
Drawbacks
Calorie Dense
As I'm sure you are aware, protein and carbs contain 4 calories per gram, while fat contains 9 calories per gram. As olive oil is pure fat, it's as calorie dense as you can possibly get. Just one tablespoon contains roughly 130 calories, which can add up quickly if used liberally.
Because it is often marketed as a "healthy fat", people may underestimate how much they are using. Adding multiple tablespoons to meals can significantly increase daily calorie intake.
Whether it be in your pans, tossed with your vegetables, or drizzled onto a finished meal, the calories of olive oil can very quickly add up. Despite being one of the healthiest fats you can consume, its use should be intentional and minimal as to not add tons of unnecessary calories from excess fat.
Please don't fall into modern trends of adding unnecessary amounts of EVOO into everything because the internet tells you it can be good for you. The most extreme version of that is olive oil shots, or any form of drinking olive oil. Just add it sparingly to food.
You can add more than enough to your meals without resorting to drinking the stuff. Plus, drinking olive oil instead of putting it in food means you're missing the essential fat soluble vitamins (A, D, E, and K) that would normally come with eating fruits, vegetables, and other whole foods.
Smoke Point
Very high temperatures can degrade olive oil's flavor and antioxidant compounds. Extra-virgin olive oil typically has a smoke point around 350 – 410 F (177 – 210 C). Prolonged exposure to very high heat may reduce some of its beneficial compounds and produce off flavors, as well as produces trace amounts of trans fats.
Oxidation
Like all fats, olive oil can oxidize, meaning it slowly reacts with oxygen and breaks down over time. This process can lead to rancid flavors and a reduction in beneficial compounds.
Light, heat, and exposure to air all accelerate oxidation. To slow oxidation, it's recommended to store olive oil in a cool, dark place, keep the bottle tightly sealed, and use within 3 months of opening.
Quality and Adulteration
Another challenge with olive oil is quality consistency. Some products labeled as "extra-virgin" may be blends of oils from different regions or may degrade during storage and transportation. Because olive oil quality depends heavily on freshness and proper handling, flavor and nutritional value can vary widely between brands and batches.
Choosing a Good Olive Oil
Not all extra-virgin olive oil on store shelves is the same quality. Because olive oil can degrade over time or be diluted with lower-quality oils, choosing a good product can make a noticeable difference in both flavor and nutritional value.
Fresh extra-virgin olive oil should taste slightly grassy, fruity, or peppery, sometimes with a mild bitterness. These flavors often indicate the presence of natural antioxidant compounds called polyphenols.
Price can also be a clue. Extremely cheap "extra-virgin" olive oil may have been heavily processed or blended with lower-grade oils.
At the end of the day though, the healthiest extra-virgin olive oil is the healthiest one for your wallet. To keep it simple, make sure what you're buying contains only extra-virgin olive oil in the ingredients list, and is preferably stored in a dark bottle.
How to Use It
Olive oil is a versatile cooking fat that can be used in many ways, depending on the type of dish. You can drizzle it raw over foods, or mix it into a salad dressing or sauce. You can also lightly spray your frying pans with olive oil or toss raw meat or vegetables with olive oil before roasting.
Using olive oil raw preserves more of its flavor and antioxidant compounds. Extra-virgin olive oil has a smoke point typically around 350 – 410 F (177 – 210 C), which is sufficient for most home cooking.
For very high-temperature cooking (such as deep frying or searing), some people prefer refined oils with higher smoke points, though olive oil can still be used carefully at moderate temperatures. But if you're reading an article on nutrition, I can assume that you aren't deep frying lol.
I exclusively use olive oil out of my refillable spray bottle. Not only is it more convenient to keep this on the counter, but it also makes portion control a breeze.
Olive Oil and the Mediterranean Diet
Extra-virgin olive oil is a long staple of the Mediterranean diet, which is renowned for being heart healthy and anti-inflammatory due to its focus on minimally processed whole foods. But this begs the question: is the Mediterranean diet healthy because of olive oil, or in spite of it, or does it have no effect?
Flow Mediated Dilation, or FMD, is a noninvasive method to test endothelial function. Healthy endothelial cells increase the formation of blood cells and produce nitric oxide, protecting against type 2 diabetes, high cholesterol, and high blood pressure.
FMD impairment is seen after someone consumes lots of fat, sugar, or salt, as well as after smoking. All concentrated fat sources, whether it be butter, seed oils, or extra virgin olive oil, can worsen endothelial function, though olive oil worsens endothelial function the least.
A 2022 study found that over a 28 year period, high consumption of EVOO was linked with an 8-34% lower risk of death related to disease, Specifically, subjects who consumed a lot of olive oil were 19% less likely to die of CVD and 17% less likely to die of cancer compared to the control group.
In another study of 7,447 people at high risk for CVD (cardiovascular disease), subjects were split into three groups. One was to consume a Mediterranean diet using only EVOO, with at least 4 tablespoons (60 g) of EVOO per day. The second group also ate a Mediterranean diet while adding in a half pound of nuts per week. The control group was simply told to reduce their fat intake.
288 patients experienced CVD events, with 96, 83, and 109 coming from groups 1, 2, and 3, respectively. So while the group with EVOO experienced less CVD events compared to the control, it was actually the group consuming the nuts that had the best outcome.
Likely, the main benefits of the Mediterranean diet from the overall dietary pattern, rather than olive oil alone. The Mediterranean diet is abundant in anti-inflammatory and antioxidant rich fruits, vegetables, whole grains, nuts, seeds, legumes, and lean meats.
It's worth noting that extra virgin olive oil has been consumed for thousands of years, and is still likely the healthiest concentrated fat source you can consume. But it's still a concentrated fat source, and less bad may not always equal good.
Just Eat Olives?
Extra-virgin olive oil, the healthiest form of olive oil, is so healthy because it retains the most of the positiive benefits from the olives when pressing them into oil. This brings up an interesting point: why not just eat more olives?
Both olives and olive oil may be beneficial for your heart and more. However, olives are a lot easier to work in without going overboard on calories. Additionally, olives are obviously less processed than the oils produced from them, meaning they should contain more health benefits. However, olives are often high in sodium due to curing, which may be a consideration for some individuals.
I'm definitely not saying not to eat olive oil; just proposing that maybe you should eat some more olives as well instead of just relying on olive oil. At the end of the day, the healthiest thing you can eat is generally the least processed, most whole-food form.
Conclusion
Extra-virgin olive oil is a minimally processed oil rich in monounsaturated fats and antioxidant compounds. It can be a healthy addition to the diet when used in moderation, particularly as a replacement for more heavily processed fats.
However, it is the most concentrated source of calories possible, and such olive oil is best used in heavy moderation. Its health benefits are most evident when it is part of an overall balanced dietary pattern rather than used excessively.
Sources
- FlatIcon
- Nutrition Value
- Harvard Health: Is Extra-Virgin Olive Oil Extra Healthy?
- UC Davis Health: Olive Oil Health Benefirs and Why You SHould Add It To Your Diet
- Healthline: Does Drinking Olive Oil Have Any Benefits?
- Cleveland Clinic: 6 Major Benefits of Extra Virgin Olive Oil
- Forks Over Knives: Why Olive Oil Is Not Healthy For Your Heart
- Mayo Clinic: Exploring the Health Benefits of Olive Oil?
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