Is Extra Virgin Olive Oil Good for You? What the Approved Claims Say
Updated: 3 days ago
Extra virgin olive oil has been at the heart of the Mediterranean diet for centuries. But what can you actually say about it with confidence? In the UK, food can only carry health claims from an approved list. Here is what those approved claims say about extra virgin olive oil, and what is simply marketing.
The approved claims for olive oil
Unsaturated fats: Extra virgin olive oil is mostly oleic acid, a monounsaturated fat. Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
Vitamin E: Our extra virgin olive oils are high in vitamin E (20mg per 100g). Vitamin E contributes to the protection of cells from oxidative stress.
Polyphenols: Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress. This claim only applies to oils containing at least 5mg of hydroxytyrosol and its derivatives per 20g of oil, with the benefit coming from a daily intake of 20g.
Anything beyond these, such as olive oil "preventing" or "curing" a disease, is not an approved claim.
Olive oil and the Mediterranean diet
The traditional Mediterranean diet is built around:
Plenty of vegetables, fruit and pulses
Whole grains, nuts and seeds
Fish and seafood
Moderate amounts of cheese and yoghurt
Little red meat or processed food
Extra virgin olive oil as the main fat
Olive oil works within this pattern by replacing butter, lard and other saturated fats, rather than being added on top.
Why extra virgin?
Extra virgin is the highest grade of olive oil. It is obtained directly from olives and solely by mechanical means, and must have an acidity of no more than 0.8%. Refined and "light" olive oils are processed, which removes most of the polyphenols and much of the flavour.
Can you cook with extra virgin olive oil?
Yes. In Spain it is used every day for frying eggs, roasting potatoes, cooking fish and making sauces. It is stable enough for normal home cooking. To enjoy the full flavour of a high polyphenol oil, use it raw as well.
How to choose a good one
Look for "extra virgin" on the label
Check the acidity: ours is 0.2%
Check the best before date and buy what you will use within a few months
Choose dark glass, which protects the oil from light
Expect fresh, fruity aromas, some bitterness and a peppery finish
Frequently asked questions
Is extra virgin olive oil good for you?
Extra virgin olive oil is mostly unsaturated fat. Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels. It is also high in vitamin E, which contributes to the protection of cells from oxidative stress.
How much olive oil should I use?
There is no single right amount. Olive oil contains roughly 120kcal per tablespoon, so use it in place of other fats rather than in addition to them.
Is early harvest olive oil healthier?
Early harvest oils are naturally richer in polyphenols. Our Early Harvest contains over 500 mg/kg. The approved polyphenol claim applies only to oils that meet its specific conditions.
Is Spanish olive oil good quality?
Spain is the world's largest olive oil producer, with a long tradition and ideal growing conditions. Our oils are a product of Spain and bottled in Spain.
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