Extra virgin olive oil: healthy or not?

Is extra virgin olive oil healthy or not? It’s a pressing question you can find plenty about on the worldwide web. We’re here to help you answer it once and for all. How healthy is our olive oil really? Let’s go!

We’d like to approach whether extra virgin olive oil is healthy or not as follows. We will cover some important factors and explain why they are actually true, since we often see this misunderstood online. In a clear way, we clarify what’s true and what’s not. That way, you’ll not only know why extra virgin olive oil is good for your health, but also why. And when someone tries to argue otherwise, you can immediately spot the flaws in their reasoning. Great, right?

Fact: Extra virgin olive oil contains healthy fats

So, what’s the deal with fats again? There are unhealthy fats—those that solidify at room temperature, like fats from meat and butter. These are called trans fats or saturated fats. About 13% of olive oil consists of these saturated fats. Then you have healthy fats, which stay liquid at room temperature, like olive oil. These are called unsaturated fats. To make it even more complicated, there are monounsaturated fats and polyunsaturated fats. Extra virgin olive oil contains about 73% monounsaturated fatty acids and about 8% polyunsaturated fatty acids.

These fats are also related to omega-3 and omega-6 fatty acids, both beneficial for your health. They boost immunity, reduce joint pain, and prevent inflammation. Olive oil contains not a lot of omega-3 fatty acids (about 1%), which you do need, so it’s recommended to get omega-3 from other sources like fatty fish (salmon, mackerel, herring) and nuts. Omega-6 fatty acids (about 10%) are more abundant. Again, the balance between omega-3 and omega-6 is important, so keep that in mind! More info on unsaturated fats?

Fact: Extra virgin olive oil is good for your body

As you’ve read above, healthy fats positively influence your body. Olive oil also contains vitamins C and E, polyphenols, and antioxidants. These vitamins and healthy compounds are not present in huge amounts, but more so in extra virgin olive oil than in many other oils or butter! Olive oil also has anti-inflammatory effects thanks to the compound Oleocanthal. So extra virgin olive oil really seems healthy…

Fact: Extra virgin olive oil is better than butter and other oils

We have done quite some research on this. Long story short, extra virgin olive oil is healthier than many oils. Here we dive into olive oil versus sunflower oil, olive oil versus coconut oil, and olive oil versus rapeseed oil.

What about butter? Check out the article is olive oil healthier than butter. For example, switching your diet from butter to olive oil has been shown to lower cholesterol levels. Be careful though: olive oil still has some impact on cholesterol, but much less than butter. In other words, completely stopping butter without replacing it (which is sometimes not feasible) will lower cholesterol even more.

Fact: You can fry, sauté, and deep-fry with extra virgin olive oil

One of the biggest myths about extra virgin olive oil is that you cannot cook with it. It’s important to know which kind of extra virgin olive oil you have. Gkazas Olive Oil is filtered, meaning all olive residues have been removed. This allows you to heat it up to 207 degrees Celsius. Since deep-frying is usually done up to 180 degrees Celsius, this is perfectly safe! Read more about deep frying in olive oil and our detailed research on heating, frying, sautéing, and deep-frying with extra virgin olive oil.

Fact: Extra virgin olive oil is the healthiest type of olive oil

Most people agree on this: extra virgin olive oil is the healthiest type of olive oil. It comes from the first pressing, made without chemical processes. It’s free from additives and produced in the most effective way to retain maximum flavor and nutrients. To qualify as extra virgin, the acidity must not exceed 0.8 percent. Also, the median score on the 12 olive oil defects must be zero, and the median fruitiness score must be above zero. Read more about the different types of olive oil.

Fact: You can use extra virgin olive oil in a (weight loss) diet

Extra virgin olive oil contains monounsaturated fatty acids and antioxidants (vitamins C and E). This combination makes using the oil beneficial for the body. Natural substances enter the blood that help keep cholesterol under control. It also stimulates the immune system and helps lower blood pressure. Find more information about losing weight with olive oil. Extra virgin olive oil healthy? Check!

Fact: Nutrition table score: 8.3!

It’s important to note that olive oil does contain calories. According to the Nutrition Table, it provides 111% of the recommended daily allowance (RDA). However, these calories are burned faster than “regular” fats. The fat-burning process starts almost immediately after consuming olive oil and continues for several hours after the meal. This efficient process can even help with weight loss. These benefits result in a health score of 8.3. Boom!

Be careful! This doesn’t mean you won’t gain weight on an ‘olive oil diet.’ It’s about adjusting your regular eating habits and adding olive oil. It’s only a part of the process. Worth mentioning is that while olive oil contains fats, it has exactly 0% sugar, according to the Nutrition Table.

Some myths/overstatements about extra virgin olive oil health

There are also some myths (or exaggerations) about extra virgin olive oil. For example, it’s often said olive oil is super good for the heart and blood vessels. Yes, there is a positive effect, but it’s not very strong. Polyunsaturated fats have a stronger positive influence.

Also, extra virgin olive oil contains antioxidants, which is true. But not always in as large amounts as sometimes claimed.

Is olive oil good for your health?

Now that we’ve covered the facts and myths, we can answer the question. With a nutrition score of 8.3, healthy fats, vitamins, antioxidants, and other health benefits, you can confidently enjoy extra virgin olive oil. Yes, extra virgin olive oil healthy? Check! But that’s no free pass to drink liters of olive oil every day. About 40 grams of extra virgin olive oil per day (3 tablespoons) provide the most health benefits, scientists say. Is olive oil good for health? Yes, indeed! If you want to know more about: ‘How much olive oil can you eat per day?‘. Take look on ur page.

Also read: how to recognize really good extra virgin olive oil