Scientifically Proven Health Benefits of Olive Oil (Extra Virgin, Pure, Unrefined)

Pure Olive Oil vs. Extra Virgin Olive Oil – What Is the Difference?

The difference between pure olive oil and extra virgin olive oil is the processing. Extra virgin olive oil is cold pressed and is minimally processed. Pure olive oil is a mixture of refined olive oil and EVOO.

Extra virgin olive oil (real olive oil) is obtained by crushing high-quality olives and then separating the pure oil from the paste. Extra virgin olive oil has a fruity aroma and is packed with antioxidants. (2)

Pure olive oil is a mixture of some EVOO and refined olive oil. Oil refining uses high temperatures or chemicals to remove any impurities in the oil. Olive oil that is of poor quality is refined to make it good for human consumption. (2)

Refined olive oil contains few, if any, antioxidants, vitamins, or other nutrients. (2)

The best type of olive oil is extra virgin olive oil because it is the least processed and it contains the highest levels of antioxidants.

What Is the Best Olive Oil for Cooking?

Many scientific studies point to the fact that using extra virgin olive oil for light frying can be better than refined oils. Pure olive oil has more neutral flavor so it’s great for cooking and baking where you only want a hint of the olive essence.

The journal Advances in Nutrition reported that the smoke point of extra virgin olive oil is 191°C (375°F). The optimal temperature for frying is 180°C (365°F). Therefore, researchers say that you can use extra virgin olive oil for cooking, but not for prolonged frying. (3)

Frying with EVOO for too long can cause chemical changes in the oil and can produce a toxic substance called acrolein.

Scientific research has also found that the high antioxidant content of extra virgin olive oil actually protects the oil during heating. Researchers in one scientific study heated various types of olive oils to high temperatures, and extra virgin olive oil was the one that suffered less oxidation. The higher levels of antioxidants in EVOO protect the oil’s chemical composition during frying. (4)

Researchers discovered that heating extra virgin olive oil to 180°C (365°F) for 36 hours did not affect the fatty acid content of the oil. However, there was a decrease in some antioxidants. (5) It would seem that high-quality extra virgin olive oil is good for cooking with and even light frying.

Olive Oil Nutrition

Like all oils and fats, olive oil contains a lot of calories; however, what makes olive oil very healthy is that its antioxidants are good for boosting your health.

One tablespoon (14 g) of olive oil contains 119 calories, most of which come from its polyunsaturated and monounsaturated fatty acids.(45)

One tablespoon (14 g) of olive oil contains 14 g of fat but because most of the fat in olive oil is unsaturated fat (oleic acid), it is very healthy for you. (45)

One tablespoon (14 g) of olive oil contains 1.9 mg of vitamin of E and 8.1 mcg of vitamin K, which is 10% of your recommended daily intake (RDI) of these vitamins. (10)

14 g of olive oil (one tablespoon) contains 103 mg omega-3 and 1318 mg omega-6 fatty acids.

Olive oil is a fruit oil and as such doesn’t contain cholesterol.

Why Olive Oil is Really Good For You