Olive Oil: Benefits & how to choose

Source of

• Monounsaturated fats, especially oleic acid.
• Bioactive compounds from the olives, especially squalene and phenolic compounds like oleuropein. These compounds not only contribute to the oil’s aroma but also provide numerous health benefits, including antioxidant and anti-inflammatory effects.

Health benefits

1. Longer life span

Studies shows that people who use olive oil the most—about half a tablespoon a day—have a 19% lower risk of dying from any cause over 28 years compared to those who rarely use it. Swapping butter, margarine or mayonnaise for olive oil could also cut the risk of death by up to 34%.

2. Lower risk of cancer

High olive oil consumption is linked to a 31% lower likelihood of developing cancer.

3. Dementia prevention

Eating about 7 grams of olive oil daily has been linked to a 28% lower risk of dying from dementia-related causes.

4. Better heart health

Studies show that high polyphenol olive oil lowers cardiovascular disease risk and inflammatory markers.

Extra-virgin olive oil vs other oils

You might have heard people say olive oil isn’t great for cooking because of its lower smoke point (about 205°C). But the smoke point doesn’t tell the whole story. What really matters is how the oil behaves when it’s heated. Extra-virgin olive oil stands out because it’s more stable than many popular alternatives like sunflower, canola or vegetable oil.

3 benefits of cooking with extra-virgin olive oil

Research comparing cooking oils shows that extra-virgin olive oil is one of the best options for health and stability during cooking.

1. More stable when heated – It tends to produce fewer harmful compounds, such as trans fats and polar byproducts, compared to oils like canola or sunflower.
2. Rich in polyphenols – These plant compounds protect the oil’s fats from breaking down under heat, reducing harmful compounds and keeping its health benefits intact.
3. Higher nutrient absorption – Cooking with extra-virgin olive oil may also increase the bioavailability of other plant compounds, such as carotenoids in tomatoes.

But keep in mind that these benefits depend on quality. Low-quality oils that go through heavy refining lose most of their beneficial compounds.

How to choose quality olive oil

Look for:

• Extra-virgin, meaning it’s extracted only by mechanical and physical processes (crushing, squeezing, and pressing) and must be chemically tested to show low acidity levels.
• Dark-coated containers to protect the oil from prolonged light exposure and slow down natural oxidation processes.
• A recent harvest date because the phenol content of olive oil is highest when first produced.
• Traceability & transparency about where it comes from and the production methods.
• A fragrant flavour which comes from polyphenols.

Budget tips

1. Hunt for discounts or join a community-supported agriculture (CSA). They sometimes offer discounts as part of their membership benefits. It can be a cost-effective way to access high-quality oils while supporting local producers.
2. Use sparingly. A few tablespoons a day is enough to get benefits. To cut back when cooking, add a splash of water, use high-moisture ingredients like tomatoes and mushrooms, and try steaming or roasting.
3. Store it well in a dark space and at cooler temperatures to make it last longer, protect it from damage and retain its phenolic content.

More insights from my conversation with Dr Simon Poole.