While extra virgin olive oil is generally healthy, consuming it without caution can pose risks. It is calorie-dense and easy to overconsume, potentially leading to weight gain. Fake or adulterated extra virgin olive oil, common in the market, may contain harmful contaminants or lower-quality oils.
Table of Contents
Health benefits
Cardiovascular Health
Extra virgin olive oil is renowned for its heart-protective properties. Rich in monounsaturated fats (primarily oleic acid), it helps reduce levels of low-density lipoprotein (LDL or “bad cholesterol”) while maintaining or even increasing high-density lipoprotein (HDL or “good cholesterol”). [1,2,3]
Additionally, its active compounds, such as polyphenols and tocopherols, possess antioxidant and anti-inflammatory effects that improve arterial health, reduce blood pressure, and lower the risk of atherosclerosis and cardiovascular diseases.
Anti-inflammatory Properties
The polyphenols in extra virgin olive oil, including oleocanthal and hydroxytyrosol, are powerful anti-inflammatory agents. Oleocanthal, for example, has a similar effect to ibuprofen in reducing inflammation by inhibiting pro-inflammatory enzymes like COX-1 and COX-2. This makes extra virgin olive oil particularly beneficial in managing chronic inflammatory conditions such as arthritis.[4,5,6,7]
Antioxidant Protection
Extra virgin olive oil is a potent source of antioxidants, such as vitamin E, and phenolic compounds like tyrosol and hydroxytyrosol. These compounds neutralize harmful free radicals in the body, reducing oxidative stress that contributes to aging, cancer development, and chronic diseases. This antioxidant activity also protects skin health and promotes cellular longevity.
Brain Health and Cognitive Function
Extra virgin olive oil supports brain health by reducing oxidative damage and neuroinflammation, factors associated with neurodegenerative diseases like Alzheimer’s.
Studies have shown that compounds in extra virgin olive oil, particularly oleocanthal, may help clear beta-amyloid plaques, which are linked to Alzheimer’s disease. Its neuroprotective effects are amplified by its high antioxidant content.[8,9,10]
Weight Management and Metabolic Health
Despite being calorie-dense, extra virgin olive oil is associated with better weight management when consumed in moderation as part of a balanced diet. Its satiating effect can help control appetite, and its role in improving insulin sensitivity supports metabolic health. It may also reduce the risk of type 2 diabetes by enhancing glucose metabolism.[11,12,13]
Digestive Health
Extra virgin olive oil has mild antimicrobial properties, thanks to phenolic compounds that can inhibit the growth of harmful bacteria like Helicobacter pylori, a major cause of stomach ulcers and gastric cancer. Additionally, it supports gut health by promoting the growth of beneficial gut bacteria.[14]
Cancer Prevention
Extra virgin olive oil’s rich polyphenol content offers anti-cancer properties. Compounds like oleuropein and hydroxytyrosol have been shown to inhibit the growth of cancer cells and protect against DNA damage caused by free radicals. The anti-inflammatory and antioxidant effects of extra virgin olive oil also reduce the risk of various cancers, including breast and colon cancer.[15,16]
Active compounds in extra virgin olive oil
- Monounsaturated Fats (Oleic Acid): Reduces bad cholesterol and supports heart health.
- Polyphenols (Oleocanthal, Hydroxytyrosol, Tyrosol): Provide anti-inflammatory, antioxidant, and antimicrobial benefits.
- Vitamin E (Tocopherols): Protects cells from oxidative damage.
- Sterols (β-sitosterol): Supports cholesterol management and immune function.
- Squalene: Acts as an antioxidant and supports skin health.
- Chlorophyll: Offers additional antioxidant properties and contributes to extra virgin olive oil’s vibrant green color.
How to eat Olive Oil?
To reap the optimum health benefits of extra virgin olive oil (EVOO), consuming it raw is the best option, as it preserves the delicate polyphenols, antioxidants, and vitamins that can degrade at high temperatures.
Drizzling extra virgin olive oil over salads, cooked vegetables, or bread is a simple and effective way to enjoy its full nutritional value. Use it as a base for dressings by mixing it with lemon juice, balsamic vinegar, or mustard for added flavor and health benefits.
Extra virgin olive oil can also enhance soups or pasta dishes when added as a finishing touch after cooking, boosting taste and nutrients.
While extra virgin olive oil is stable at moderate cooking temperatures (below 375°F or 190°C) due to its high smoke point and antioxidant content, prolonged exposure to high heat can reduce its health-promoting compounds.
For seasoning, try infusing extra virgin olive oil with herbs, garlic, or chili flakes to add a flavorful twist to meals.
How much can I eat a day?
Olive oil, including extra virgin olive oil, is calorie-dense because it is 100% fat, providing about 120 calories per tablespoon. While it is one of the healthiest fats, moderation is key. Most dietary guidelines suggest consuming 1–2 tablespoons (15–30 ml) per day as part of a balanced diet.
This amount provides a rich source of monounsaturated fats (about 73%), which are heart-healthy, as well as polyphenols and antioxidants that can reduce inflammation and improve cardiovascular health.
Overconsumption of olive oil, like any calorie-dense food, can contribute to an excess calorie intake, potentially leading to weight gain if not balanced with other dietary elements. It’s easy to consume too much because it blends so well with many dishes, so measuring portions can help avoid unintentional overindulgence.
Olive oil does contain 14% saturated fat, but this is not a reason for concern when consumed in moderation. Studies consistently show that diets rich in olive oil, such as the Mediterranean diet, are associated with reduced risks of heart disease. The monounsaturated fats in olive oil, particularly oleic acid, help lower LDL (“bad”) cholesterol and may increase HDL (“good”) cholesterol. The small amount of saturated fat in olive oil is unlikely to pose any harm when part of a diet rich in fruits, vegetables, whole grains, and lean protein.
Adding 1–2 tablespoons of olive oil to salads is an excellent way to boost the absorption of fat-soluble nutrients, such as carotenoids (from carrots, spinach, and tomatoes) and vitamins A, D, E, and K. The healthy fats in olive oil enhance the bioavailability of these compounds, maximizing the nutritional value of your meals. Pairing olive oil with a wide variety of colorful vegetables ensures a nutrient-dense, heart-healthy, and flavorful diet.
Tips to select the best
Here’s everything you need to know:
Check the bottle: Always choose olive oil in a dark-colored glass or tin. This protects the oil from light, which can degrade its quality and flavor over time. Avoid oils sold in clear plastic or glass bottles, as exposure to light and air can cause oxidation.
Look for origin and harvest date: High-quality EVOO will list the country of origin and sometimes even the specific region or estate where the olives were grown. The harvest date is crucial—look for oils that are less than a year old to ensure freshness. Unlike wine, olive oil doesn’t age well and should be consumed within 18–24 months of production.
Certifications and stamps: Look for stamps such as PDO (Protected Designation of Origin), PGI (Protected Geographical Indication), or COOC (California Olive Oil Council). These indicate that the oil has passed quality tests and comes from a specific region known for its olive oil production.
Color isn’t everything: Contrary to popular belief, the color of olive oil isn’t a reliable indicator of quality. High-quality extra virgin olive oil can range from golden to green, depending on the olive variety and harvest time. Focus on aroma and taste instead.
Aroma and taste: Quality extra virgin olive oil has a fresh, fruity aroma with hints of grass, artichoke, or herbs. Taste-wise, it should be peppery, slightly bitter, and fruity, a sign of its rich polyphenol content. Oils that taste rancid, greasy, or flavorless are low quality or past their prime.
Avoid buzzwords: Be cautious of misleading labels like “pure olive oil” or “light olive oil,” which are lower-quality oils. “Cold-pressed” is a good indicator, but it’s not a guarantee of quality unless paired with extra virgin olive oil certification.
How to spot Counterfeit or Fake Olive Oil
- Price: Genuine extra virgin olive oil is pricier because of the labor-intensive process and high-quality standards. If the price seems too good to be true, it probably is.
- Label Transparency: Authentic products will clearly state the type of oil, country of origin, and often the variety of olives used. If the label lacks this information or uses vague terms, it may be adulterated.
- Ingredients: Extra virgin olive oil should be 100% olive oil with no other oils or additives. Always check the ingredient list.
- Taste Test: Counterfeit oils often lack the fruity and peppery flavor of real extra virgin olive oil. A bland, greasy taste is a red flag.
- Refrigerator Test (Not definitive but helpful): Some people recommend refrigerating the oil; genuine extra virgin olive oil may become cloudy and solidify due to its monounsaturated fat content. However, this test isn’t foolproof because the behavior of oil varies based on its composition.
Differences Between Extra Virgin Olive Oil and other olive oils
- Extra Virgin Olive Oil: This is the highest-quality olive oil, extracted using mechanical methods without heat or chemicals. It has the best flavor, highest nutrient content (like polyphenols and antioxidants), and low acidity (below 0.8%).
- Virgin Olive Oil: Similar to extra virgin olive oil but with slightly higher acidity (up to 2%) and lower quality. It may lack the same robust flavor and health benefits.
- Refined Olive Oil: This oil is processed with heat and chemicals to remove impurities, resulting in a neutral flavor and significantly reduced antioxidants.
- “Pure” or “Light” Olive Oil: These are blends of refined olive oil and small amounts of virgin or extra virgin olive oil. Despite the name, they are not lower in calories but have a milder taste and fewer nutrients.
Hacks for selecting and using Olive Oil
- Smaller Quantities: Buy smaller bottles if you don’t use olive oil frequently. This ensures it stays fresh and flavorful.
- Single-Origin Oils: If possible, opt for single-origin oils over blended ones, as they are more likely to maintain their quality and flavor profile.
- Use for Finishing: Use extra virgin olive oil raw for dressings, drizzling, and dipping to preserve its delicate flavor and nutrients. For cooking, use it at medium heat, as it has a moderate smoke point (~375°F or 190°C).
How to store?
Proper storage is essential to maintain the freshness, flavor, and health benefits of extra virgin olive oil.
Light exposure can degrade the oil by causing oxidation, so it’s important to store it in dark-colored glass bottles, stainless steel, or ceramic containers that block light. Always keep the oil in a cool, dark place, such as a pantry or cupboard, away from windows and direct sunlight.
Temperature is another critical factor. Heat accelerates spoilage and shortens the shelf life of extra virgin olive oil. The ideal storage temperature is between 57–70°F (14–21°C). Avoid storing the oil near stoves, ovens, or other heat sources, as prolonged exposure to high temperatures can ruin its quality.
Refrigeration is generally not recommended, as it can cause the oil to solidify and lead to condensation, which may degrade the oil. However, in very hot climates, refrigeration can be a last resort, but the oil should be brought back to room temperature before use.
Air exposure is equally damaging, as oxygen can cause the oil to oxidize and go rancid. To prevent this, always tightly seal the bottle or container after each use. For long-term storage, consider transferring the oil into smaller containers as you use it, minimizing the amount of air inside the bottle. This helps preserve its quality for a longer period.
It’s also important to avoid storing olive oil in plastic containers. Plastic can leach chemicals into the oil and does not provide sufficient protection against light or oxygen. Stick to containers made of dark glass, stainless steel, or ceramic.
Additionally, be cautious to avoid contamination; always use clean, dry utensils when pouring or scooping the oil to prevent the introduction of water, food particles, or dirt, which can spoil the oil.
Freshness matters with extra virgin olive oil, as it doesn’t age well. Always check the harvest or production date and aim to use the oil within 12–18 months of bottling. Once opened, it’s best to consume the oil within 1–3 months for optimal freshness and health benefits.
Dangers
While extra virgin olive oil is celebrated for its health benefits, there are potential dangers and side effects to consider when consuming or purchasing it. Being aware of these issues can help you make informed decisions and avoid potential risks.
Caloric Content and Obesity
Extra virgin olive oil is calorie-dense, with approximately 120 calories per tablespoon, as it is composed entirely of fat. Consuming large amounts of it, even in the context of a healthy diet, can lead to weight gain or difficulty managing body weight. It is easy to overconsume due to its liquid form, so portion control is crucial, especially if you’re monitoring your calorie intake.
Risk of Adulteration and Fake Products
The olive oil industry has faced issues with counterfeit products. Some oils labeled as “extra virgin” may be mixed with cheaper oils, such as soybean or sunflower oil, or with lower-quality olive oils that have been chemically refined.
These fake oils not only lack the health benefits of authentic extra virgin olive oil. Adulteration may also introduce harmful contaminants. Look for certifications like PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication), and buy from trusted brands to avoid fraudulent products.
Contamination and Poor Quality
Improper storage or production methods can lead to contamination with harmful substances. For example, olive oil can be exposed to pesticides during farming or oxidize during processing and storage, resulting in the formation of free radicals that are detrimental to health. Always purchase oils from reputable producers that test for purity and safety.
Allergic Reactions
Although rare, some individuals may experience allergic reactions to olive oil. Symptoms can include itching, rash, or digestive discomfort. If you suspect an allergy, consult with a healthcare professional before consuming olive oil.
Oxidation and Rancidity
When exposed to light, heat, or air, extra virgin olive oil can oxidize and become rancid. Consuming rancid olive oil may lead to digestive upset and may also contain harmful free radicals. Always store your oil properly and check for a bitter, off smell or taste, which indicates spoilage.
Overpriced Products
Extra virgin olive oil is often marketed as a luxury product, and some brands may charge exorbitant prices without delivering superior quality. Consumers may be paying more for branding rather than the actual value of the oil. To avoid this, research brands and compare pricing with reputable certifications to ensure you’re getting value for your money.
High Saturated Fat Content
While extra virgin olive oil is predominantly composed of healthy monounsaturated fats, it does contain about 14% saturated fat. Although moderate consumption of saturated fat is not harmful for most people, overconsumption may contribute to an increase in LDL (bad cholesterol) levels in individuals sensitive to saturated fats. Those with specific heart conditions should consult their healthcare provider regarding their fat intake.
Potential Heavy Metal Contamination
In rare cases, poor farming or production practices may lead to contamination with heavy metals like lead or cadmium. While regulations in many countries limit such contaminants, lower-quality or unregulated brands may pose a risk.
Overuse in Cooking
While extra virgin olive oil is stable at moderate cooking temperatures, excessive heat can degrade its nutrients and produce harmful compounds. It’s best to use extra virgin olive oil for low- to medium-heat cooking or as a finishing oil, rather than for high-temperature frying.