Is extra virgin olive oil a healthy option?

You’ve probably heard of the Mediterranean diet. It’s one that’s been heavily spruiked by dietitians in recent years, and for good reason. There’s an abundance of evidence to suggest it helps increase your chances of a long and healthy life. But are there any specific elements that help to make it so? 

Scientists have been asking that very question. One group in particular wondered if extra virgin olive oil (EVOO) might be a key factor. And their research suggests they could be onto something, but it’s not as straightforward as we might think.

EVOO versus regular olive oil

Before we look at what the researchers uncovered, let’s unpack the difference between EVOO and other olive oils. This lies is the way the oils are processed – or to be more accurate, the degree to which they’re processed. 

Standard olive oil is cleaned and then heated. This process may involve the use of some chemicals. The advantage gained from this process is a longer shelf life, which is good for both retailers and customers.

The cost, however, is a likely loss of flavour and colour. On the other hand EVOO does not undergo those treatments. It is the least processed of olive oils; hence the use of the word ‘virgin’. (Being the ‘least processed’ one might argue that EVOO should be the cheapest form of olive oil. That’s a debate for another time!)

But as well as losing colour and flavour, does processed olive oil also lose its health benefits? The general consensus is that it does, but one group of researchers decided to put it to the test. And as part of the research, published in the Journal of the American Heart Association, they took a step further. They asked how much EVOO was best.

To find the answer they set up a randomised crossover trial in which participants followed a four-week, whole‐food plant‐based diet. A portion of participants followed a high-use EVOO diet – four tablespoons daily. The others followed a low-use diet of less than one teaspoon of EVOO a day.

After the four-week trial, both groups showed a significant reduction in blood levels of high-density lipoprotein cholesterol (LDL-C). That’s good, because LDL-C is what is generally referred to as the ‘bad cholesterol’.

A twist in the tale

However, after a one-week ‘washout’ period, the participants then reversed their roles. Those who’d had higher levels of EVOO switched to lower levels and vice versa. What they found was that those following the low-usage EVOO diet encountered even more reduction in LDL-C levels compared to those who followed the high-usage EVOO diet.

Does this mean that low levels of EVOO are better than higher levels? Perhaps. Or there might be another explanation, said Associate Professor Monica Aggarwal, the study’s lead author.

“This is the key finding,” she said. “We found that with lower amounts of EVOO there were more significant reductions in LDL. That suggests that maybe EVOO itself is not the good part of a diet.” A larger study would be required to determine this, she said.

EVOO – yes or no?

While EVOO might be a better option than standard olive oil health-wise, this study suggests low levels might be best. Registered dietitian nutritionist Monique Richard (not associated with this study) said: “Four tablespoons of olive oil equate to approximately 480 calories and 56 grams of fat. This is a significant portion of calories and fat in a 1500-2000 calorie diet from one source.”

That covers the 450-540 calories of fat (50-60 grams) per day recommended for a 1500-1800 calorie diet daily, she said. “Keeping in mind that one tablespoon of EVOO provides approximately 120 calories and 14 grams of fat, it becomes apparent at how quickly recommended amounts can be reached or exceeded.”

The best advice then, is probably the same as for many other food ingredients. A little EVOO is okay, but not too much. 

Do you use much EVOO in cooking? Do you prefer it to regular olive oil? Let us know via the comments section below.

Also read: Could plant-based meat alternatives save your heart?

Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.