Is it Safe to Eat Uncooked Olive Oil? 3 Reasons and the Correct Type To Buy

1. High Antioxidant Content: One of the primary reasons raw extra virgin olive oil is safe to consume is its rich antioxidant profile. Antioxidants, particularly phenolic compounds like oleocanthal and oleuropein, contribute to the oil's stability and resistance to oxidation. These compounds not only offer protection against oxidative damage within the body but also exhibit antimicrobial properties that can inhibit the growth of harmful microorganisms. Studies, such as one published in the journal Antioxidants in 2017, emphasize the role of these antioxidants in bolstering the oil's safety for consumption in its uncooked state.

2. Low Susceptibility to Rancidity: EVOO's chemical composition, characterized by its high monounsaturated fat content and low levels of polyunsaturated fats, makes it less prone to rancidity compared to other vegetable oils. Rancidity, caused by the breakdown of fats, can generate harmful compounds. The stability of extra virgin olive oil against oxidation and rancidity is attributed to its natural antioxidants and low levels of reactive compounds. According to a review in the International Journal of Molecular Sciences, this stability makes uncooked EVOO a safe choice for consumption.

3. Stringent Production Standards: The production of extra virgin olive oil adheres to stringent quality standards. EVOO is extracted without the use of heat or chemicals, preserving its natural compounds and ensuring its purity. The regulatory standards set by various organizations, such as the International Olive Council (IOC) and the United States Department of Agriculture (USDA), ensure that EVOO meets specific criteria to be classified as "extra virgin." These standards include limits on acidity and peroxide levels, guaranteeing a high-quality and safe product for raw consumption.

As noted in the International Journal of Molecular Sciences:

The increase in the total phenols (which have antioxidant activity) could explain the increase in oil stability and the decrease in PV.

So in order to get an oil with high oxidative stability, we should be looking at extra virgin high polyphenol oils.