What is Olive Oil?

Olive oil is made by pressing fresh olives to extract the oil. It's a popular cooking oil that is produced in olive-growing regions, most often France, Italy, Spain, Greece, and California. Its flavor is highly prized and used often in Mediterranean and European cuisines. Considered one of the healthier fats, it has also found a place in kitchens around the world, appearing in cold applications like salad dressing and pasta and used for frying, sautéing, and baking.

Olive Oil Nutrition Facts: What Do You Get Out of 1 Tablespoon?

In each tablespoon (tbsp) of extra-virgin olive oil, you’ll find:

• Calories: 120
• Protein: 0 grams (g)
• Fat: 14 g
• Saturated fat: 2 g
• Monounsaturated fatty acids (MUFAs): 10 g
• Polyunsaturated fat (PUFA): 1.5 g
• Carbohydrates: 0 g
• Fiber: 0 g
• Sugars: 0 g
  
  

Types of Olive Oil

Olive oil comes in various grades and the quality differences within each can be significant. The best olive oil is a blend of oil from a mixture of red-ripe (not green and not fully ripe) olives and a smaller proportion of oil from green olives of a different variety. The level of acidity—free oleic acid—is used to grade olive oil.

1. EXTRA VIRGIN OLIVE OIL

It is the best quality olive oil. It undergoes cold processing, which prevents the natural content from altering after exposure to high temperatures. As a result, it has a low acid content, even lower than virgin oil.

2. VIRGIN OLIVE OIL

It is an unrefined form of olive oil extracted using the cold-pressing technique. It has a slightly higher level of acidity content that ranges between 1 to 4 percent. Another speciality of this oil is that it is temperature resistant. In comparison to extra virgin oil, the taste is milder and is suitable for low-heat cooking. It is also ideal for salad dressing.

3. PURE OLIVE OIL

Pure Olive oil is created by mixing either extra virgin or virgin oil with the refined one. It is rich in Vitamin E and is used only for cooking, body massages, and therapies.

4. REFINED OLIVE OIL

It is considered a moderate quality oil. Refined olive oil primarily comes into use for cooking only. It is appropriate for all cooking techniques, but more so when cooking at a high temperature. It has the same fat content as the above two oils.

5. OLIVE POMACE OIL

Pomace type is the lowest quality olive oil available in the market. Pomace comes from the residues and the remains left after the fruit’s pressing is completed. Once the actual fruits are pressed, there still remains the residue of oil and water. This remaining oil is extracted and mixed with high-quality oils to improve its quality. But this oil is best suited for massages, and other therapies.

How Olive Oil Compares With Other Popular Oils

You have a choice for what oil you use to cook with, but know that each oil has about the same number of calories (around 120) and fat (around 14 g) per tbsp; it’s their fat makeup that differs. Here’s how olive oil stacks up against other culinary oils:

• Avocado Oil: Because avocados are mostly made up of MUFAs, avocado oil is the most similar to olive oil nutritionally. It contains 1.6 g of saturated fat, 9.9 g of MUFAs, and 1.9 g of PUFA.
• Canola Oil: A mostly unsaturated fat, canola oil is pretty similar nutritionally to olive oil, particularly because it has 8.9 g of MUFAs. Where it differs is the PUFA content, with canola oil packing 3.9 g. It also contains 1 g of saturated fat.
• Grapeseed Oil: This oil is mainly made up of PUFA (9.5 g), with 2.2 g of MUFAs and just 1.3 g of saturated fat. (Both MUFAs and PUFA have been linked to heart health by helping to improve blood cholesterol levels.)
• Coconut Oil: The tropical oil differs vastly from olive oil. Most of its fats (11.2 g, or about 83 percent) are saturated, and it has less than 1 g of MUFAs and a scant amount (0.2 g) of PUFA.

One study comparing middle-aged adults who consumed about 3 tbsp of extra-virgin coconut oil, butter, or extra-virgin olive oil for four weeks found that butter increased levels of LDL ("bad") Cholesterol more so than coconut or olive oil. Both coconut and olive oil surprisingly didn’t change LDL levels, but coconut oil did boost HDL ("good") Cholesterol concentration more than olive oil. The jury is still out on the overall healthfulness of coconut oil. 

Polyphenols and Antioxidants: What you need to know to understand Olive Oil’s health benefits

Many of the fruits and vegetables we consume contain a large number of compounds critical for life. One such type of compound is known as Antioxidants. Why are antioxidants so important for our health? Because Antioxidants are chemicals known to be “molecular scavengers” that help neutralize oxygen free radicals, that are produced as a by-product when our body cells produces energy through oxidation.

There are hundreds of known antioxidants, some of which we consume in our daily diets:

• Vitamin A
• Vitamin C
• Vitamin E
• Selenium
• Manganese
• Carotenoids
• And….POLYPHENOLS!

What is a Polyphenol and How is it Related to Antioxidants?

Polyphenols are a type of antioxidant produced by plants typically in defense of ultraviolet radiation or foreign pathogens that may threaten the plant’s overall health. Polyphenols also supply our senses with the bitterness, odor, color, and flavor we perceive when we consume specific types of food, specifically fruits and vegetables.

Extra virgin olive oils have the most antioxidants and polyphenols present, and depending upon the quantity of polyphenols, it can influence the flavor of the olive oil. Due to its higher concentration of polyphenols, extra virgin olive oil is more flavorful than regular olive oil.

While there are many types of olive polyphenols, much of the research to this point has focused on three: 

• Hydroxytyrosol, a phenolic compound found in olive oil, has been identified as one of the strongest antioxidants found in olive oil and may help to reduce the risk of developing Type 2 diabetes.
• Oleuropein, another antioxidant polyphenol found in olive oil, has also been shown to be quite effective in the elimination of various bacteria and viruses that infect humans.
• Oleocanthal is suggested to have anti-inflammatory and antioxidant effects similar to the actions of ibuprofen, and therefore, may help to decrease the severity of several chronic inflammatory diseases.

Previous studies have also demonstrated these polyphenols from virgin olive oils (and not sunflower oil) protect against coronary heart disease by preventing oxidation of the cholesterol carrying molecule known as a low density lipoprotein.

Fact or Myth?

There is a lot of misinformation concerning olive oil on the Internet. Here's a side-by-side look at the myths and facts about olive oil.

Will heating olive oil reduce the health benefits? And does it turn into Trans Fat?

The fact is, there is no scientific evidence that cooking temperature reduces the positive health aspects of olive oil. In fact, a study published by the University of Barcelona in 2020 confirms that extra virgin olive oil retains significant amounts of antioxidants and polyphenols throughout the cooking process. Given that the Mediterranean diet is widely acknowledged to be among the healthiest diets, and that olive oil is the primary cooking oil--indeed, the cornerstone--of that diet, the results confirm what we already know: cooking with olive oil is better than not cooking with olive oil.

The Barcelona study results buttress the growing body of research on cooking with olive oil. Since 2015, studies have shown that the levels of antioxidants present in olive oil make it very stable even at high temperatures and therefore one of the safest oils to use for cooking. Further, the antioxidants in olive oil are "reasonably heat-resistant" and that "a significant number of total phenols and individual phenols stayed intact up even after heating up to 220°C".

Another common misconception is that frying with olive oil creates trans fats; a particularly dangerous form of dietary fat that was deemed unsafe and banned by the FDA in 2015. Thankfully, science has proven this perception wrong. According to a study published in 1999 in the International Journal of Fats and Oils, where researchers deep fried vegetables in olive oil 8 times, less than 0.002% trans fatty acids were formed in the experiment. Even under high temperatures, cooking with olive oil does not create trans fats. In fact, olive oil is the most stable liquid cooking fat and naturally has a high resistance to breaking down under heat.

So whether you are grilling, sautéing, baking or frying, you can feel confident reaching for that bottle of extra virgin olive oil. No matter what the temperature, olive oil can take the heat. 

Benefits

• Olive Oil is Rich in Healthy Monounsaturated Fats:
  
  Studies suggest that Oleic Acid reduces inflammation and may even have beneficial effects on genes linked to cancer.
  
  
• Olive Oil Contains Large Amounts of Antioxidants:
  
  Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants. These antioxidants are biologically active and may reduce your risk of chronic diseases. They also fight inflammation and help protect your blood cholesterol from oxidation — two benefits that may lower your risk of heart disease.
  
  
• Olive Oil has strong Anti-Inflammatory Properties:
  
  It contains a key antioxidant called oleocanthal, which has been shown to work similarly to ibuprofen. Some scientists estimate that the oleocanthal in 3.4 tablespoons (50 ml) of extra virgin olive oil has a similar effect as 10% of the adult dosage of ibuprofen.
  
  
• Olive Oil may help prevent Strokes:
  
  A large review of studies in 841,000 people found that olive oil was the only source of monounsaturated fat associated with a reduced risk of stroke and heart disease. In another review in 140,000 participants, those who consumed olive oil were at a much lower risk of stroke than those who did not.
  
  
• Olive Oil Is Protective Against Heart Disease.
  
  It lowers inflammation, protects “bad” LDL cholesterol from oxidation, improves the lining of your blood vessels and may help prevent excessive blood clotting.
  Interestingly, it has also been shown to lower blood pressure, which is one of the strongest risk factors for heart disease and premature death. In one study, olive oil reduced the need for blood pressure medication by 48%.
  
  
• Olive Oil Is Not Associated With Weight Gain and Obesity
  
  Consuming olive oil does not appear to increase the likelihood of weight gain. Moderate intake may even aid weight loss.
  
  
• Olive Oil May Reduce Type 2 Diabetes Risk
  
  Several studies have linked olive oil to beneficial effects on blood sugar and insulin sensitivity.
  
  A randomized clinical trial in 418 healthy people recently confirmed the protective effects of olive oil. In this study, a Mediterranean diet rich in olive oil reduced the risk of type 2 diabetes by over 40%.
  
  
• The Antioxidants in Olive Oil Have Anti-Cancer Properties
  
  The antioxidants in olive oil can reduce oxidative damage due to free radicals, which is believed to be a leading driver of cancer.
  Many test-tube studies demonstrate that compounds in olive oil can fight cancer cells.
  
  
• Olive Oil Has Antibacterial Properties
  
  Olive oil contains many nutrients that can inhibit or kill harmful bacteria. It has been found to be particularly effective against Helicobacter
  pylori, a type of bacterium that can cause stomach ulcers and stomach
  cancer.
• If we wrote down ALL the benefits of Extra Virgin Olive Oil, well, we’d be reading this post for days. But you get the idea.

Are there any Cons to this Miracle Oil?…

• High in calories and may cause weight gain
  
  Olive oil is high in calories, containing 120 calories per tablespoon (15 ml).

Although the relationship between calorie intake and weight gain is complicated and depends on many factors, it’s well established that consuming more calories than you burn leads to weight gain.

Furthermore, a recent study found that increased MUFA intake also increased body weight, suggesting that olive oil could contribute to weight gain if consumed in excess. For this reason, it’s important to control your calorie intake, regardless of the source of calories.

• Potential allergen
  
  Although rare, olive pollen is a potential allergen, and olive oil can cause contact dermatitis in affected individuals.
  
  
• Can Cause Acne

Olive oil in excess can make your face, face acne and pimples. This is possible because it is heavy oil and doesn’t quickly get absorbed in the skin and clog the pores.

• It Can Cause Blackheads

Its sticky and oily elements can invite blackheads on your face. In addition, this greasy oil can build a layer on the skin that accumulates dirt which turns into blackheads.

• Not for Dry Skin

Olive oil has oleic acid, which breaks and damages the skin’s natural moisturizing capability in dry skin types. 

No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Sources:

• What Is Olive Oil? Buying and Cooking With Olive Oil (2022)
  https://www.thespruceeats.com/types-of-olive-oil-1807855
  
• How Olive Oil is Made
  https://www.oliveoil.com/how-olive-oil-is-made/
  
• A Detailed Guide to Olive Oil: Health Benefits, Nutrition Facts, Other Uses, and More
  https://www.everydayhealth.com/diet-nutrition/diet/olive-oil-nutrition-benefits-beauty-uses-top-sellers-more/
  
• Randomized trial of coconut oil, olive oil or butter on blood lipids and other cardiovascular risk factors in healthy men and women
  https://bmjopen.bmj.com/content/8/3/e020167
  
• Olive Oil – Benefits, Uses, Nutrition, Types and Ways to use
  https://www.healthifyme.com/blog/olive-oil/
  
• Olive Oil Nutrition: What is the difference between Antioxidants and Polyphenols?
  https://www.aboutoliveoil.org/what-is-the-difference-between-antioxidants-and-polyphenols
• About Olive Oil: Myths vs Facts
  https://www.aboutoliveoil.org/olive-oil-myths-facts
• 11 Proven Benefits of Olive Oil
  https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil
• What is the Best Cooking Temperature for Olive Oil?
  https://www.aboutoliveoil.org/what-is-the-best-cooking-temperature-for-olive-oil