Introduction Did you stand in the grocery aisle wondering if this bottle of olive oil in your hand is worth the price tag? While Olive Oil is listed on many a “healthiest food” list in the world, this doesn’t automatically ensure that the bottle you’re bringing home is actually giving your body a leg up. And, in a nutshell: Yes, Olive Oil, in particular Extra Virgin Olive Oil (EVOO), can be good for you – not a fleeting fad, but proven with decades of research.
However, not all EVOO’s are made equal – quality matters, so understanding the different types of olive oil and how you store and use it will make all the difference.
In this guide, we’ll walk through the science behind how olive oil impacts heart and brain health and can even assist with inflammation and weight management. We’ll expose some common mistakes that can negate any health benefits of olive oil and offer some pointers on how to spot the good ones in U.S. Grocery stores and the daily quantity you’ll want to consume.
Is Olive Oil Good for You?
The answer in a nutshell Yes.
EVOO provides healthy monounsaturated fats and plant compounds called polyphenols, linked to heart-healthy benefits, a decrease in chronic inflammation and enhanced long-term brain health.
In fact, it’s the star of the Mediterranean diet, widely recognized as the “top” diet plan in the U.S. News and World Report rankings for life expectancy and chronic illness prevention. Though not all EVOO will provide those benefits - other, processed oils will have less of those healthy components.
What differentiates olive oil from other cooking oils
Most commercial oils are chemically extracted, highly processed, and stripped of their nutrients along the way. That's where olive oil differs from the competition. Unlike those chemically treated options, olive oil is made using cold-pressing: First, the olives are mashed to extract the liquid, then separated, and, crucially, the process does not involve heat or chemical solvents.
That preserves its beneficial properties, including: - MUFAs (monounsaturated fatty acids): the "good” fats also found in avocados and nuts - Polyphenols: natural antioxidants that give olive oil its bitter or peppery taste - Vitamins E and K: antioxidants that play a role in a healthy immune system and healthy blood flow - Oleocanthal: a powerful antioxidant compound that behaves like the anti-inflammatory drug ibuprofen Most researchers consider it more than just cooking fat: The combination of all these compounds make it a “functional food,” a food with measurable health effects.
5 ways you can reap the benefits of olive oil
1. Promote heart health Researchers have studied the role of olive oil in heart health for many years. A significant long-term Spanish trial known as PREDIMED has revealed that following a Mediterranean-style diet supplemented with extra virgin olive oil could lower risks of major cardiovascular problems, such as strokes, heart attacks and heart disease death, by about 30% more than compared to a reduced-fat diet. Olive oil also boosts your good cholesterol and helps guard against artery-clogging plaque.
2. Fight inflammation Chronic inflammation is often at the root of illnesses from diabetes to arthritis, as well as some cancers.
In one study, people who followed a Mediterranean diet supplemented with extra virgin olive oil had significantly lower levels of markers for chronic inflammation than the group consuming the reduced-fat diet. Oleocanthal can mimic the anti-inflammatory effects of ibuprofen.
3. Encourage brain health Emerging evidence suggest the Med Diet - and therefore olive oil as the major fat - could delay the onset of decline of memory and brain functions. Research found people eating the most Med Diet patterns had a slower decline and decreased risk of developing Alzheimer's compared to those who did not eat it. Polyphenols have also been found to play an antioxidant role in your brain, helping protect it from damaging oxidative stress, but further human studies are needed.
4. Manage your blood sugar You know that following a healthy eating pattern can improve blood sugar and insulin sensitivity. A study comparing diets with various amounts of monounsaturated fat (including the fat in olive oil) showed the ones with the most of that fat (44% of calories, in this case) showed improvements in measures of both insulin sensitivity and blood sugar.
5. Ward off aging and weight gain Despite having a lot of calories (120 calories per tablespoon), the olive oil component of a well-balanced Mediterranean-style diet can promote healthy weight management, not weight gain.
People who consumed it seemed less likely to become obese or overweight than those consuming diets lower in MUFAs.
Olive oil can increase satiety, too, helping reduce appetite and the urge to overeat later on.
Can you use olive oil for cooking?
The Truth About Its Smoke Point We get it; a few heat-conscious individuals are worried olive oil “turns toxic when heated.”
Thankfully, that’s usually not the case for extra virgin olive oil which typically has a smoke point ranging between 375–405 degrees Fahrenheit. Most cooking techniques, such as sauteing or roasting, remain within these temperature limits. Deep frying at high heat and over a prolonged period, though, could be problematic, but that’s where a light olive oil option might be better (around 465 degrees smoke point).
Mistakes to avoid that render olive oil useless Even healthy olive oil may lose its beneficial properties if you're not careful.
Take note of the following and learn to avoid them:
| Mistake | Why this is a problem | What to do instead | |---|---|---| | You're buying "light" or "pure" olive oil for health | these types are heavily refined and strip many health benefits | Only buy Extra Virgin olive oil | | Store it on the stovetop or where it’s exposed to light | The heat and light can quickly destroy polyphenols | Keep it in a cool, dark cupboard | | Keep it in a clear bottle | Light can degrade healthy fats more quickly | Opt for opaque or dark-colored bottles, or tins | | The bottle is more than a year old | olive oil can go rancid over time | Don't let your olive oil sit for more than a year; opt for smaller bottles and finish in 6-8 months after opening | | Believing all bottles labeled “imported from Italy” are authentic | The Italian label is a popular misrepresentation for some blended olive oils. Some oils may not even be sourced in Italy! | look for a harvest date and seek certified oils from an established source
How to choose a quality Olive Oil
when shopping U.S. Stores unfortunately have many blended oils masquerading as premium products. When looking for the good stuff in any store, keep your eye out for these indicators: - Labeling: “Extra Virgin” is key - It signifies that the oil was produced without chemical processing and retains the highest nutritional content. - Harvest Date: A more reliable indicator than a "best-by" date, a harvest date indicates freshness and can inform you about how long the oil may have been in transit. - Dark Packaging: Look for dark glass bottles or opaque containers that will protect the oil from harmful UV light. - Certifications: North American Olive Oil Association (NAOOA) certifications (including seals that prove rigorous standards and lab tests, especially from domestic producers) give some assurance that your oil has met a specific quality standard - especially important given the high rate of fraud in the international market. - Region of origin: Most U.S.-grown extra virgin olive oil is sourced in California.
The state is a producer of high-quality, authentic extra virgin oils, many of which undergo third-party testing and certification. - Single varietal vs blended: If possible, opt for single varietal extra virgin olive oils rather than blends to ensure that your oil has a specific taste and guaranteed origin.
What is the recommended amount of Olive Oil you should consume each day?
According to several research studies, 2 to 4 tablespoons (approximately 25–50 g) of EVOO per day (consumed as a replacement for other unhealthy oils, rather than added) is effective in reaping olive oil benefits. These amounts should be integrated into a healthy eating pattern.
Consider the following for incorporating extra virgin olive oil into your daily diet: - As your primary cooking oil. - To dress salads, roasted vegetables, or finished dishes instead of creamy sauces or fatty dressings. - Dipping your bread into instead of using butter. -
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