For millennia, it has been one of life’s necessities-not just as food but also as medicine, a beauty aid, and a vital element of religious ritual with strong Christian symbolism. It is made from the fruit of the olive tree, which is naturally high in healthy fatty acids. Unfortunately, it’s common for “extra virgin olive oil” purchased in most major grocery stores to be laced with GMO canola oil and herb flavors. A CBS report found that up to 70 percent of the extra virgin olive oil sold worldwide is watered down with other oils and enhancers, thanks to the Mafia corruption involved in the production process. Real, high-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants and numerous heart-healthy macronutrients, which explains why there are so many olive oil benefits that include lowering rates of inflammation, heart disease, depression, dementia and obesity.
Olive oil is pressed from fresh olives and is made mainly in the Mediterranean, mostly in Italy, Spain and Greece. It is available all year-round. Just like in wine-making, several factors affect the character of the oil, including climate, soil and the way the olives are harvested and pressed.1
The flavor, smell and color of olive oil can vary significantly, based on its origin and whether it is extra-virgin (finest grade) or not. Generally, the hotter the country, the more robust the oil’s flavor will be.2
Manufacturers often use cheap oils because of the arduous process to make real olive oil, so that have perfected the art of creating fakes that look, smell, and even taste like the real thing. However, they’re far inferior products with way fewer health benefits than the real thing. In fact, consuming this type of modified olive oil can actually pose some real risks to your health, so you’ve got to know which kind is the best to buy (covered below) in order to get the most olive oil benefits you can.
In recent years, the industry-wide corruption has prompted class action lawsuits against several olive oil companies. For example, in March 2014, a suit was filed against a company selling a product labeled “pure olive oil” that was actually olive pomace oil. In December, 2015, Italian authorities also shut down a massive fraud ring in Puglia, involving 12 different olive oil companies.
Olive oil is mainly made up of mostly monounsaturated fatty acids, the most important of which is called oleic acid. Oleic acid is known to be extremely heart-healthy and capable of fighting free radical damage (or oxidative stress), which has numerous health implications. This is especially true when compared to compounds found in more refined vegetable oils, trans fats or hydrogenated fats.
Diets high in extra virgin olive oil, including the famous Mediterranean diet, are associated with “a lower incidence of atherosclerosis, cardiovascular disease, and certain types of cancer,” according to a large review of clinical studies. (2) Most recent interest has focused on the biologically active phenolic compounds naturally present in virgin olive oils. Olive oil phenolics have positive effects on certain physiological parameters, including plasma lipoproteins, oxidative damage, inflammatory markers, platelet and cellular function, and antimicrobial activity.
One tablespoon of extra virgin olive oil contains: (3)
- 119 calories
- 14 grams fat (9.8 of which is monounsaturated)
- Zero sugar, carbs or protein
- 8 micrograms vitamin K (10 percent DV)
- 2 milligrams vitamin E (10 percent DV)
How much extra virgin olive oil should you aim to consume daily in order to benefit your health? While recommendations differ depending on your specific calorie needs and diet, anywhere from one to four tablespoons seems to be ideal to gain these olive oil benefits.
Benefits of Extra Virgin Olive Oil
1. Protects Heart Health
Studies have found that high monounsaturated fat diets lower LDL cholesterol, raise HDL cholesterol and lower triglycerides better than lower-fat, higher-carb diets do. (4) Thanks to powerful antioxidants known as polyphenols, extra virgin oil is considered an anti-inflammatory food and cardiovascular protector. When someone’s immune system essentially begins to fight her own body as a result of a poor diet, stress or other factors, inflammatory responses are triggered that lead to dangerous, disease-causing inflammation.
The purpose of inflammation is to protect us against illnesses and repair the body when needed, but chronic inflammation is extremely harmful to arterial health and linked to heart disease, autoimmune diseases and more. Extra virgin olive oil helps reverse inflammatory along with age- and disease-related changes to the heart and blood vessels, according to a 2009 study published in the Journal of Cardiovascular Pharmacology. Research shows olive oil is beneficial for lowering high blood pressure because it makes nitric oxide more bioavailable, which keeps arteries dilated and clear. (5)
The protective effects of a Mediterranean-style diet rich in alpha-linolenic acid (ALA) from olive oil have been shown in many studies, with some finding that this type of higher-fat diet is capable of decreasing the risk of cardiac death by 30 percent and sudden cardiac death by 45 percent! (6)
2. Helps Fight Cancer
According to a 2004 study published in the European Journal of Cancer Prevention, olives and olive oil contain antioxidants in abundance. (7) They are some of the best high antioxidant foods. Olives (especially those that have not been subjected to high-heat processes) contain acteosides, hydroxytyrosol, tyrosol and phenyl propionic acids. Both olives and olive oil contain substantial amounts of other compounds deemed to be anticancer agents (e.g., squalene and terpenoids) as well as the peroxidation-resistant lipid oleic acid.
Researchers feel that it’s probable that high olive and olive oil consumption in southern Europe represents an important contribution to the beneficial effects of cancer prevention and health in the Mediterranean diet.
3. Helps with Weight Loss and Obesity Prevention
Eating plenty of healthy fats is a key element in controlling excess insulin, a hormone that controls blood sugar levels, makes us gain weight, and keeps the weight packed on despite us cutting calories and exercising more. Fats are satiating and help reduce hunger, cravings and overeating. This is one reason why numerous studies have found that diets low in fat don’t result in weight loss or weight maintenance as easily or often as balanced, higher-fat diets do.
After reviewing five trials including a total of 447 individuals, researchers from University Hospital Basel in Switzerland found that individuals assigned to higher-fat, low-carbohydrate diets lost more weight than individuals randomized to low-fat diets. There were no differences in blood pressure levels between the two groups, but triglyceride and high-density lipoprotein cholesterol values changed more favorably in individuals assigned to the diets higher in fat. (8)
Because diets with ample amounts of healthy fats are more satisfying, people are much more likely to be able to stick with them. A 2002 study published in the Women’s Health Journal, for example, found that an olive oil-enriched diet brought about greater weight loss than a lower-fat diet in an eight-week comparison. Following the eight weeks, the participants also overwhelmingly chose the olive oil-enriched diet for at least six months of the follow-up period. (9)
4. Supports Brain Health
The brain is largely made up of fatty acids, and we require a moderately high level on a daily basis to perform tasks, regulate our moods and think clearly. (10) Like other sources of healthy fats, olive oil is considered a brain food that improves focus and memory.
Olive oil may help fight age-related cognitive decline, as it’s part of the Mediterranean diet and offers monounsaturated fatty acids associated with sustained brain health. (11)
5. Fights Mood Disorders and Depression
Healthy fats, including olive oil, have hormone-balancing, anti-inflammatory effects that can prevent neurotransmitter dysfunction. Low-fat diets are often linked to higher rates of depression and anxiety. Mood or cognitive disorders can occur when the brain doesn’t get a sufficient amount of “happy hormones” like serotonin or dopamine, important chemical messengers that are necessary for mood regulation, getting good sleep and thought-processing.
One 2011 study conducted by the University of Las Palmas in Spain found that monounsaturated and polyunsaturated fat intake had an inverse relationship with depression risk. At the same time, trans-fat intake and depression risk had a linear relationship, showing that higher trans-fat consumption and lower PUFA and MUFA could up the chances of battling mood disorders and treating depression. (12)
6. Naturally Slows Aging
An anti-aging diet should have plenty of healthy fats. Extra virgin olive oil is a great example. It contains a type of antioxidant called secoiridoids, which help activate gene signatures contributing to anti-aging and a reduction of cellular stress.
Secoiridoids in olive oil may also suppress gene expression related the the Warburg effect, a process related to the formation of cancer, and helps to prevent “age-related changes” in skin cells. (13)
Just remember that olive oil shouldn’t be cooked at high heat, or it could have the opposite effect. Cooking with olive oil produces advanced glycation end products (AGEs), which contribute to “the multisystem functional decline that occurs with aging.” (14, 15)
7. May Help Lower Risk of Diabetes
Fatty acids influence glucose metabolism by altering cell membrane function, enzyme activity, insulin signaling and gene expression. Evidence suggests that consuming polyunsaturated and/or monounsaturated fats (the kind found in olive oil) has beneficial effects on insulin sensitivity and is likely to reduce risk of type 2 diabetes. (16)
While carbohydrates elevate blood sugar by providing glucose, fats help stabilize blood sugar levels and regulate insulin. Even when you eat something high in sugar or carbs, adding extra virgin olive oil to the meal can help slow down the impact on your bloodstream. Consuming olive oil is also a great way to feel more satisfied after meals, which can help prevent sugar cravings and overeating that can lead to diabetes complications.
8. Is Associated with Lower Breast Cancer Risk
A case-control study conducted in Italy in 1995 discovered that, over 2,564 cases of breast cancer, higher consumption of olive oil was correlated with a lower risk of developing the disease. (17) While there aren’t clear reasons for this, there is often an assumed interaction between healthy fats and hormone function, which could be one possible explanation.
9. Reducing risk of Alzheimer’s disease
In a mice study, olive oil exhibited potential neuroprotective properties against Alzheimer’s disease.27 In another study, this time done on humans, researchers stated that the Mediterranean diet (supplemented with olive oil) helped improve cognition compared to a low-fat diet.28
How to Buy and Use Real Extra Virgin Olive Oil
Olive oil harvesting dates back thousands of years, but today, the large, international commercial olive oil industry is worth hundreds of millions of dollars. To ancient populations, this source of satisfying healthy fat was considered a precious commodity and used for its many healing capabilities. Aside from cooking with olive oil, it was also a key component in lamps, soaps, skincare and cosmetics.
After first making its way to North America in the mid 1500s, olive trees spread quickly to many other nations. Today, olive oil is cultivated largely in Italy, Mexico, the U.S. (mainly California), Peru, Chile and Argentina.
Why does the specific type of oil you buy matter so much? One of the biggest dangers surrounding olive oil is that it has a low smoke point and begins to decompose at around 200 degrees Fahrenheit. When olive oil is heated repeatedly or to a very high level, it can oxidize and become rancid or toxic.
The U.S. Department of Agriculture (USDA) grades olive oil based on flavor, odor, absence of defects and acidity. Extra-virgin olive oil is described as having an excellent flavor and odor, and a free fatty acid content of ≤ 0.8 grams per 100 grams (0.8 percent).3 Commonly sold varieties of olive oil include:
- Extra virgin olive oil: The highest-quality olive oil you can get. It is unrefined and contains more nutrients compared to other processed varieties.4 But, even “extra virgin” olive oil is often diluted with other less expensive oils, including hazelnut, soybean, corn, sunflower, palm, sesame, grape seed and/or walnut to reduce the cost. These added oils will not be listed on the label, nor will most people be able to discern that their olive oil is not 100 percent pure.
- Pure olive oil:5 Made by combining extra-virgin olive oil and refined olive oil, resulting in a lower-quality product.6 It is sometimes sold as “refined olive oil.”7
- Light olive oil: The word “light” is a marketing term that simply refers to the oil’s lighter flavor. In truth, light olive oil is simply refined olive oil that has a neutral taste and a higher smoke point.8
- Olive-pomace oil: This version of olive oil is made from leftover olive pulps, and the remaining liquid is extracted using chemical solvents. Avoid this type of olive oil at all costs.9(Source: Mercola.com)
Always look for bottles indicating that the oil is extra virgin and ideally cold-pressed or expeller-pressed. Here are several other useful tips for recognizing and picking out the real thing:
- You get what you pay for! If any oil is less than $10 a liter, it’s likely not real. You might spend more on a quality product, but it comes loaded with the many olive oil benefits, tastes better and should last you some time.
- Check the label for a seal from the International Olive Oil Council (IOC), which certifies the type of oil used.
- Shop for olive oil that comes in a dark glass bottle that can protect light from entering and damaging the vulnerable fatty acids. A dark bottle that is green, black, etc., protects the oil from oxidation and becoming rancid. Avoid oils that come in a plastic or clear bottle.
- Look for a harvesting date on the label to know that the oil is still fresh. According to The Olive Oil Times, as long as your oil is stored away from heat and light, an unopened bottle of good quality olive oil lasts for up to two years from the date it was bottled. Once the bottle is opened, it should be used within a few months — and again, keep it in a cool, dark place.
- Also keep in mind that a clue that you have a good product is if it solidifies when it’s cold and refrigerated. This has to do with the chemical structure of the fatty acids. You can put it in the refrigerator and it should become cloudy and thicken, but if it remains liquid then it’s not pure extra virgin.
Time to Rethink Italian Quality
Italy is world-famous for its high-quality extra virgin olive oil, but it would be a mistake to think that just because an olive oil comes from Italy it must be authentic and high-quality. As explained by Olmsted, most of the olive oil exported from Italy is not their best product. Italy does not produce enough extra virgin olive oil to meet even its own domestic demand, so very little of its highest quality oil ever leaves the country.
Also, just because it comes from Italy does not mean it was grown and made there, because Italy is also the world’s largest importer of olive oil. They buy oil from several countries, including Tunisia, Syria, Morocco and Spain, which is then blended, bottled and exported. A label that says “bottled in Italy” is technically true, but it says nothing about where the olives were grown or pressed, or whether it’s been mixed with other oils.
Rise of the Agromafia
In January 2016, 60 Minutes (below) revealed how the olive oil business has been corrupted by what the Italians refer to as the “agromafia.” According to journalist Tom Muller, featured in the 60 Minutes’ report, the mafia has infiltrated virtually all areas of the olive oil business, including harvesting, pricing, transportation and the supermarkets. In essence, they’ve infiltrated the entire food chain “from farm to fork,” to use Muller’s phrase. The fraud is so massive, at least half of all the extra virgin olive oil sold in Italy is adulterated as well. That’s pretty astonishing, considering the reverence Italians have for olive oil.
In the U.S., your chances of getting the real McCoy is even slimmer, with as much as 90 percent of it being adulterated. Quality can also be seriously compromised by the fact that olive oil is shipped by boat, which takes a long time. It is then stored and distributed to grocery stores, where the oil may sit on the shelf for another several months. As explained by Olmsted, olive oil is similar to fresh-squeezed orange juice, meaning it has a rather short shelf life. Pure olive oil that’s minimally processed contains health-promoting antioxidants and phenolics, provided the oil hasn’t oxidized — and oxidation is an enormous risk for olive oil. By the time you buy and use it, the olive oil may already be on the verge of going bad.
‘Use By’ and ‘Sell By’ Dates Are Meaningless
Unfortunately, the “use by” or “sell by” date on the bottle really does not mean a whole lot, as there’s no regulation assuring that the oil will remain of high quality until that date. The date you really want to know is the “pressed on” date or “harvest” date, which are essentially the same thing because olives go bad almost immediately after being picked.
They’re pressed into olive oil basically the same day they’re harvested. High-quality olive oil is pressed within a couple of hours of picking. Poorer quality olive oils may be pressed 10 hours after the olives are picked. Ideally the oil should be pressed in under an hour but certainly within a few hours. Also, “harvest” date, should be less than 6 months old when you use it. Unfortunately, few olive oils actually provide a harvest date. As for olive oil in restaurants, more often than not, the olive oil served for bread dipping is typically of very poor quality and is best avoided.
Other Meaningless Label Terms
Besides “use by” and “sell by” dates, which have no bearing on quality since such dates are unregulated, other terms found on olive oil labels that are completely meaningless include “cold pressed” or “first press.” They’re effective marketing strategies, evoking feelings of old world dining and romance, but they’re obsolete and meaningless when it comes to oil quality.
Olive Source has a page about obsolete and unregulated terms used by the olive oil industry.11 A prime example is their use of the term “cold pressed.” Cold pressed refers to the time when oil was made using hydraulic presses, and there was a distinction between the first (cold) press and the second (hot) press, but that process is outdated.12
Today, most extra virgin olive oil is made in centrifuges. According to Olive Source, “If anything, the term “first press” on a label should be a warning signal, rather than a sign of quality.”
Terms that are actually meaningful are “early harvest” or “fall harvest” (they’re interchangeable). Early harvest olives (harvested in the fall) are green because they’re not fully ripe, have slightly less oil and are more bitter because they’re higher in polyphenols compared to olives harvested in late winter, which are black. Early harvest olives are more expensive because it takes more of them to make a bottle of oil, but the oil has a longer shelf life and is more nutritious due to the higher antioxidant content.
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