Ever heard that cooking with olive oil destroys its nutrients or that it is too fatty for a healthy diet? These misconceptions often lead to people avoiding this nutritious oil or making mistakes while using it. Olive oil, known for its flavour and plethora of health benefits, is a kitchen staple. It is a part of several diets but it is mostly used in the Mediterranean diet. Yet, several myths about using olive oil that people believe. Olive oil is packed with heart-healthy fats and antioxidants, making it ideal for daily cooking. Know about the most common myths about olive oil that you need to stop believing.

What is olive oil?

Olive oil is a nutrient-dense oil extracted from olives, the fruit of the olive tree, which is widely used in cooking and cosmetics. Known for its rich flavour and numerous health benefits, olive oil is especially popular in Mediterranean diets. “The highest quality olive oil, extra virgin, is made by cold-pressing olives without heat or chemicals, preserving its monounsaturated fats, antioxidants, and other nutrient content,” explains nutritionist and certified diabetes educator Dr Archana Batra. Apart from its use in cosmetic products such as soaps and lotions, olive oil is ideal for sautéing, roasting, and dressing salads.

9 myths about olive oil

Olive oil is used for its numerous health benefits. However, myths and misinformation can make it challenging to decide whether to include it in your daily diet. Let's debunk these 9 myths about olive oil:

Myth 1: Olive oil is only for Mediterranean cuisine

It is a common misconception that olive oil is only suitable for Mediterranean dishes, like salads, desserts, and more. As per a study published in the International Journal of Molecular Sciences, while olive oil is the primary source of fat in the Mediterranean diet, the truth is that olive oil is incredibly versatile and can be used in many types of cooking, from stir-frying Asian dishes to slow cooking, to baking.

Myth 2: All olive oils are the same

When people think of olive oil, they often assume all varieties are alike but olive oil comes in different types and qualities. The two main types are extra virgin olive oil (EVOO) and regular or refined olive oil. EVOO is the highest quality, made from cold-pressed olives without any chemicals or heat involved. According to the Journal of Antioxidants, it has a robust flavour and a higher concentration of disease-fighting antioxidants. Refined olive oil, on the other hand, is treated with chemicals and heat to neutralise its flavour and acidity. Therefore, not all olive oils are the same, and the type you choose offers different flavours and health benefits.

Olive oil is wonderful for your health! Image courtesy: Adobe Stock

Myth 3: You should only use olive oil as a dressing

Olive oil is indeed famous in salad dressings, but its use is not limited to cold dishes. As mentioned earlier, olive oil is great for cooking and can be used for roasting, grilling, or even baking. “Using olive oil as your go-to cooking oil can enhance the flavours in your meals while also providing the benefits of monounsaturated fats, which are resistant to heat,” says Dr Batra. You can even use it for dipping bread, drizzling over soups, or marinating meats.

Myth 4: Olive oil has a low smoke point

This is one of the most common myths about olive oil that people believe is that it has a low smoke point and cannot be used at higher temperatures. However, the fact is that extra virgin olive oil has a smoke point of around 375-410°F (190-210°C), which is suitable for most cooking methods, including sautéing, frying, and roasting, according to the North American Olive Oil Association. Refined olive oils even have a higher smoke point, reaching up to 390⁰-470°F (198⁰-240°C). So, olive oil can handle the heat without breaking down into harmful compounds.

Myth 5: Cooking with olive oil destroys its health benefits

While cooking at very high temperatures for long periods may reduce some of the antioxidants in olive oil, most of its benefits remain intact during the cooking process. Extra virgin olive oil retains most of its antioxidants and healthy fats, even when used for frying or baking. Colorado State University states that olive oil remains stable under heat compared to other oils, making it a healthy choice for most types of cooking.

Myth 6: Olive oil is too fatty and can cause weight gain

Olive oil is indeed high in calories, containing 120 calories per tablespoon (15 ml), according to the US Department of Agriculture, but you will gain weight only if you consume more calories than you burn. Moreover, olive oil is also packed with monounsaturated fats (MUFAs), due to which people think that olive oil will cause weight gain. But these are healthy fats, which can actually curb appetite and keep you feeling full for longer, supporting weight loss and heart health.

Myth 7: Light olive oil has fewer calories

Almost all types of olive oil have the same number of calories. Therefore, light olive oil does not refer to its calorie content but rather it's about its colour and flavour profile. "Light olive oil is a refined oil that is often used in baking because it has a neutral taste and high smoke point, but it still contains the same number of calories," as per the expert. So, do not get confused.

Myth 8: Olive oil gets better with age, like wine

Unlike wine, olive oil does not improve with age. In fact, it is best consumed as fresh as possible. Over time, olive oil loses its flavour, aroma, and beneficial compounds, such as antioxidants and healthy fats. As olive oil ages, it oxidizes, leading to a rancid taste and diminished health benefits. Dr Batra recommends using olive oil within 12 to 18 months of its manufacture. Always check the shelf life of the product on the packaging.

Myth 9: The greener the olive oil, the better the quality

No, colour is not always an indicator of quality when it comes to olive oil. Olive oil can vary in colour from golden to green, depending on the type of olives used and the stage of ripeness when they were harvested. While greener olive oils might have a more robust flavour due to the presence of polyphenols (natural micronutrients), lighter-coloured olive oil can be just as high in quality. "What really matters is that it is extra virgin, which ensures it is the first press and has not been chemically processed," suggests Dr Batra.

The colour of olive oil does not define its benefits. Image courtesy: Shutterstock

Who should avoid olive oil?

Olive oil is generally safe and beneficial for most people but some should limit or avoid olive oil. Here is who should avoid it:

• Those who have allergies with olive should steer clear, as it can cause allergic reactions.
• People who are taking medications for high blood pressure because it can cause blood pressure to go too low.
• If you have gallbladder issues, you might struggle to digest the fats in olive oil.

It is always better to consult with your healthcare provider before consuming olive in such cases.

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