The Secret to a good Olive Oil
Olive oil isn’t just a pantry staple—it’s an antioxidant powerhouse with brain and heart healthy benefits. Should you cook with it? How do you pick a good one?
If you read my post about cooking oils, you’ll know the numerous health benefits associated with quality extra virgin olive oil.
A study published last year showed that consuming three tablespoons a day is associated with a 20% reduction in all-cause mortality (dying from any cause).1 Even small amounts, like just half a tablespoon a day, have been linked to impressive benefits, including reduced risks of cardiovascular disease, cancer, and neurodegenerative conditions.2
That said, I’m not exactly drenching my meals in it—olive oil is still energy-dense, and balance is key. 🌟 I incorporate it mindfully, swapping it for the less healthy options I mentioned in my cooking oil post.
But here’s the catch: the incredible health benefits of olive oil only come from quality olive oils high in polyphenols (the beneficial antioxidants found in olive oil) - and not all bottles on the shelf measure up because these polyphenols can be destroyed by processing and also degrade with time.
Whether it’s your go-to for salads or a secret ingredient in sautés, choosing the right olive oil makes all the difference.
Separating Fact from Fiction
You’ve likely seen posts on social media claiming a UC Davis study found most olive oils are ‘fake’ and adulterated with cheaper seed oils. Here’s the truth: the study actually found that 90% of olive oils tested were authentic. Similarly, a 2023 Consumer Labs investigation tested 13 extra virgin olive oils and found no adulteration.
The real issue isn’t whether the oil is fake but whether it’s high quality.
Only four of the 13 oils tested met the highest standards. So, while your olive oil may be real, it might not be as beneficial as you think.
That said, The Guardian did recently publish this article about increasing olive oil prices in the EU due to rising costs - so things might change in the future.
Rule #1: Freshness Is Key
Olive oil isn’t like wine—it doesn’t improve with age. The fresher your oil, the better its polyphenol content, flavor, and health benefits. Look for oils with a recent harvest date (ideally within 1 year) and use them within 12 months. Avoid letting them sit on the shelf for too long.
Debunking the Refrigeration Test
You might have heard of the "refrigeration test," which claims that true olive oil solidifies in the fridge.
📢 Spoiler alert: this is unreliable. Read this article by UC Davis.
Stick to proven methods like checking certifications and other tips I share below.
But I Thought Olive Oil Shouldn’t Be Used for Cooking?
Olive oil indeed has a smoke point of around 400°F, which is lower compared to some other cooking oils. The smoke when heating up the olive oil might lead you to think it’s unsafe for cooking. But let’s clarify a few things:
Unless you’re burning your food, you’re unlikely to hit the smoke point of extra virgin olive oil (EVOO) through normal cooking methods. Sautéing typically reaches a temperature of around 250F, i.e., way below the smoke point.
More importantly, the real factor to consider is how many harmful by-products (polar compounds) are produced when oils are heated. A 2018 study found that EVOO was the most stable oil during heating, producing fewer polar (i.e., harmful) compounds compared to avocado, coconut, and canola oils. In fact, canola oil produced twice as many harmful compounds as EVOO.3
Similarly, this study in 2010 demonstrated that EVOO remains stable even under extended frying conditions, so this hopefully helps to debunk the commonly held belief that cooking olive oil is ‘bad’4. I personally still wouldn’t deep fry with olive oil; deep-frying has other issues associated with it (inflammatory by-products like Advanced Glycation End Products, which literally ‘age’ us and are associated with diabetes, heart disease, and skin aging; probably carcinogens like acrylamide, and more).
What I Use at Home
For years, I only used a specific brand of olive oil. But after traveling and sampling fresh oils from farms, I now like to pick up olive oils from places I visit. Seeing the farming practices and production process firsthand gave me a new appreciation for quality too.
This bottle I picked up on my most recent trip to Italy was amazing (I have no affiliation) and made from regeneratively grown olives. They do ship, although I am unsure how much shipping is.
While visiting farms isn’t practical for everyone, there are great options closer to home. I was recently gifted this bottle by my friend Dr.Organicmommy, which ticks the boxes for me and I enjoyed it.
Costco also sometimes carries high-quality oils that meet my criteria (see below) at a reasonable price - you just need a cheat sheet on what to look for (which I have provided for you below).
