ARE ALL OLIVE OILS HEALTHY? Monounsaturated Fats & Polyphenols

Are all olive oils healthy? Absolutely! All grades of olive oil — extra virgin, pure & extra-light olive oil, and olive pomace oil — are rich in heart-healthy monounsaturated fats, making them a valuable addition to a balanced diet. Extra virgin olive oil, in particular, boasts higher levels of beneficial polyphenols.

Research from the Harvard School of Public Health has shown that substituting less healthy fats, such as butter, traditional mayonnaise, and dairy fat, with olive oil can reduce the overall risk of cardiovascular disease by 15% and lower the risk of coronary artery disease by 21%. These remarkable benefits stem from the high levels of heart-friendly monounsaturated fats in olive oil.

Additionally, the U.S. Food and Drug Administration (FDA) recognises olive oil containing at least 70% oleic acid — a type of monounsaturated fat — as a heart-healthy option.

Among all grades of olive oil, extra virgin olive oil stands out for its exceptional health benefits, thanks to its high polyphenol content, abundant in antioxidants and anti-inflammatory properties. Not only that, its rich and robust flavour delights the palate when enjoyed on its own and enhances the taste of any dish it complements.

For a neutral-tasting olive oil, refined olive oil is an excellent choice. Examples include pure olive oil, extra-light olive oil, and olive pomace oil. These olive oils are a healthy source of monounsaturated fats, making them a fantastic alternative to other common cooking oils such as sunflower and vegetable oils.

Refined olive oil undergoes a careful refinement process that preserves its heart-healthy monounsaturated fats. In contrast, the majority of other cooking oils, such as canola, sunflower, and soybean oils, are extracted using chemical solvents like hexane, which is commonly used in industrial oil production. This makes refined olive oil a nutritionally superior choice.

Just to highlight, pure olive oil contains both refined olive oil and a small percentage of extra virgin or virgin olive oil, usually around 5–10%. In contrast, extra-light olive oil is a more refined version with an even smaller amount of extra virgin or virgin olive oil, resulting in a lighter flavour than pure olive oil.

Unlike pure and extra-light olive oil, olive pomace oil is extracted from leftover pulp, skins, and pits (called pomace) after the initial pressing of olives. The extraction process, similar to many other cooking oils, involves high heat and chemical solvents, typically hexane, which significantly reduces its nutritional value. This refining process can create harmful compounds, such as trans fats and oxidation byproducts, which may negatively impact health if consumed in large amounts.

While concerns about potentially toxic solvent residues are valid, regulatory standards ensure that any residues in the final product are minimal and within safe limits. Nonetheless, if we have such concerns, it is wise to carefully evaluate the types of oils we choose for cooking.

Extra virgin olive oils — delicate, medium, or robust — offer unique flavour profiles and differ in polyphenol content. These powerful antioxidants, with anti-inflammatory properties, distinguish them from refined olive oils. Polyphenols support heart and brain health while helping protect against chronic diseases such as cancer, diabetes, and dementia.

Typically, polyphenol levels of around 200 – 250 mg/kg are considered beneficial for health, and 500 mg/kg and above are regarded as high polyphenol. However, higher polyphenol content often results in a more bitter taste and potentially peppery sensation compared to extra virgin olive oils with lower polyphenol values.

Contrary to popular belief, extra virgin olive oil is not just great for raw use — it is also ideal for everyday cooking. In typical home kitchens, where dishes rarely exceed 180°C, it performs exceptionally well.

This versatility extends beyond cooking performance to nutritional impact. Research shows that cooking with extra virgin olive oil preserves its health benefits while enriching food with polyphenols. It also enhances nutrient absorption, making meals even healthier.

There is an olive oil to suit every taste and budget. While all olive oils can be used raw and withstand heat, our flavour preferences, desired health benefits, and budget can guide our choice of grade.

For a wealth of health benefits, extra virgin olive oil is the best choice. Its key component is polyphenols — powerful antioxidants with anti-inflammatory properties — which are not present in pure olive oil, extra-light olive oil, or olive pomace oil.

* Extra virgin olive oil for deep frying. The cooking temperature for deep frying is 160–180°C. Therefore, high-quality extra virgin olive oil can be used for deep frying. It is just that in deep frying, more oil will be used. When balancing the health benefits, flavour preferences, and budget, it all boils down to personal choice.

PHOTO CREDIT — Monteblanco extra virgin olive oil.