Is there a negative side to olive oil? Here are the pros and cons.

Let's start off with the cons then move on to the more positive stuff, shall we?

Cons of olive oil

Price

You may not think of olive oil as particularly expensive, but the prices quickly ramp up once you start looking at high quality oils. An oil designed for taste may be picked later in the harvesting season, when olive yields are higher. On the other hand, an oil designed to optimise health will be harvested earlier in the season, when the olives are very bright and the olive yield is much lower. In this case the producer would have to increase the price to make up for the loss in yield, but the consumer would be left with a healthier product.

Calories

Extra virgin olive oil is a very calorie dense food, containing 120 calories in each 14g teaspoon. It is often taken on backpacking trips as it is easy to store and can keep calories high when food is more scarce. This may be seen as a drawback to some, but there is some early speculation that EVOO may actually assist in body weight reduction. This study alludes to its organoleptic qualities (acting or involving the sense organs) enhancing palatability and satiety as a potential reason EVOO may help you lose weight.

‘Fake’ olive oil - legitimacy of producer

Speculation surrounds the authenticity of approximately 80% of olive oils available in the US market, with concerns raised about the prevalence of counterfeit products. Claims suggest that fraudulent practices, such as dilution with lower-grade oils or the addition of artificial colouring, contribute to the deception. The alleged prevalence of fake olive oil has sparked widespread alarm among consumers who seek the health benefits and distinct flavours associated with genuine, high-quality olive oil.

However, it's crucial to note that these claims are not universally accepted, and some experts argue that the 80% figure may lack a solid foundation in reputable studies. Critics argue that the issue might be overstated and that not all olive oils labelled as fake are necessarily substandard. Genuine debates persist within the industry regarding the definition of "fake" olive oil, as it can encompass a spectrum of issues, including mislabelling, poor quality, or intentional adulteration.

There are steps you can take to make sure you are selecting a genuine and high quality oil, take a look at our article here for more information.

Digestive issues

Olive oil is a mild laxative and so should be taken slowly at first until the digestive system can get used to it. The generally accepted range of olive oil to consumers per day among the research is 2 to 4 tablespoons. Studies start to report beneficial health effects when people are consuming olive oil within this range per day.

This is listed as a con but could be useful for people struggling with issues such as constipation or IBS.

Pros of olive oil

Taste

For some, this is the biggest pro of olive oil. Olive oils have a wide variety of sensory attributes, not just limited to the taste - the smell and appearance also play a part. Varying from very bright green to a deep golden yellow, oils of all kinds have yielded such different attributes in taste that the field has its own group of experts - Oleologists. These experts are similar to Sommeliers for wine and are able to taste any defects in oil that could harm its appearance, smell or taste. Quickly categorising oils into their common taste profiles such as grassy/herbaceous, nuttiness or sweetness. They may also detect certain elements in the taste of the oil such as tomato leaf or artichoke and almond. It’s also worth noting that a bitterness or peppery taste in extra virgin olive oils is actually a good thing and are sought after attributes indicative of a high quality oil.

Versatility

The taste may be one thing but it would be no use if olive oil was pigeon holed into a subset of dishes, but this is most certainly not the case. Olive oils have been used in a wide variety of dishes and forming the important base of Italian meals in the form of Soffritto (onions, celery and carrot - most often fried in olive oil). Not only is olive oil commonly found in Italian meals and topping off a freshly baked pizza, but it is regarded by some as the most important component of the Mediterranean diet in the context of its health benefits. Commonly used in soups, bolognese, caesar or caprese salads, hummus, pastas, and the list goes on.

Use in cooking

Its versatility however does not stop as just a mere ingredient in dishes or added raw over a finished product. As confirmed by the International Olive Council extra virgin olive oil can be used to fry. With a high smoke point of 210°C, extra virgin olive oil is perfectly capable of the temperatures required for frying - 180°C being the ideal temperature for this. You can also drizzle extra virgin olive oil on vegetables prior to roasting, check out this recipe to find out how. It’s worth keeping in mind that if you’re using high quality, high polyphenol olive oil it should be heated more delicately if possible. This is so the oil can keep hold of some of its more delicate (but still healthy) components. In real world terms, this means heating the oil at lower temperatures and for less time.

Health benefits of extra virgin olive oil

This is by far the biggest draw of extra virgin olive oil for health conscious people. For good reason, research published online in April of 2023 ranked virgin olive oil first in a new nutritional quality score study. This study summarises a meeting held between experts in 2018, concluding that extra virgin olive oil should be the fat of choice when it comes to human health. The study also shines a light on extra virgin olive oil’s potential effects on various diseases such as cancer, cardiovascular disease, and rheumatoid arthritis. The main factors of an olive oil to look for if you are trying to find a healthy oil are percentage of oleic acid, and amount of polyphenols. Polyphenols are usually expressed in mg/Kg, and generally higher is better.

Conclusion

So there you have it. Olive oil, our kitchen companion, isn't just a one-note wonder—it's a symphony of pros and cons. While the price tag might give you a side-eye, and those calories may be playing hide-and-seek in your salad, there's more to the story. The "fake" olive oil saga? Well, it's a spicy soap opera with experts duelling over percentages like it's a pizza-topping debate.

But let's not forget the good stuff! From its taste, versatile moves in the kitchen, to its potential health benefits.

So, whether you're drizzling it over a Caprese salad or heating it up for a Mediterranean dance in the pan, we think olive oil should be here to stay. In the end, it's about finding the right balance, savouring the goodness, and making sure that liquid gold in your cupboard is the right one for your needs - be it health, taste or price.