TOP 10 common myths about olive oil

Olive oil, often hailed as “liquid gold,” has been a cornerstone of Mediterranean and Middle Eastern cuisines for millennia. Its rich flavor and numerous health benefits have made it a staple in kitchens worldwide. However, alongside its popularity, several myths have emerged, leading to misconceptions about its use and properties. In this article, we aim to debunk these myths and provide clarity on the realities of olive oil.

Olive oil should not be used for cooking due to its low smoke point

Reality: A prevalent misconception is that olive oil, particularly extra virgin olive oil (EVOO), has a low smoke point, making it unsuitable for cooking at high temperatures. However, EVOO has a smoke point ranging between 350°F to 410°F, depending on its quality. This range is adequate for most cooking methods, including sautéing and even frying.Moreover, studies have shown that EVOO retains its health benefits and remains stable under typical cooking conditions.

The color of olive oil indicates its quality

Reality: Many consumers believe that the color of olive oil—be it deep green or pale yellow—reflects its quality or flavor intensity. In truth, the color is influenced by various factors, including the olive variety, ripeness at harvest, and processing methods. Therefore, color should not be the sole determinant of an olive oil’s quality or taste.

All olive oils are the same

Reality: Olive oil comes in various grades, each differing in production methods and quality. Extra virgin olive oil is the highest grade, obtained from the first cold pressing of olives without the use of chemicals, preserving its natural flavors and health benefits. Lower grades, such as virgin or pure olive oil, may undergo refining processes that can strip away some of these beneficial properties. ​Know the difference between virgin olive oil and extra virgin olive oil.

Olive oil is fattening and unhealthy

Reality: While olive oil is calorie-dense, it is rich in monounsaturated fats, which are heart-healthy and can help reduce bad cholesterol levels. When used in moderation as part of a balanced diet, olive oil contributes to overall health and well-being.

Light olive oil is lower in calories

Reality: The term “light” in olive oil refers to its flavor, not its calorie content. Light olive oil has been processed to have a milder taste and lighter color, but it contains the same number of calories as any other olive oil.

Olive oil cannot be used for baking

Reality: Olive oil, especially extra virgin, can be a delightful substitute for butter or other oils in baking. It imparts a unique flavor and moistness to baked goods. When substituting, a 1:1 ratio is generally recommended.

Olive oil should be refrigerated to maintain freshness

Reality: Refrigeration can cause olive oil to become cloudy and solidify, affecting its consistency but not its quality. The best way to store olive oil is in a cool, dark place, away from heat and light, to preserve its flavor and nutritional properties.

Olive oil from the Middle East is inferior to european varieties

Reality: The Middle East, particularly regions like Palestine, has a rich history of olive cultivation, producing oils that are both high-quality and flavorful. The quality of olive oil depends more on production methods and freshness than on its geographical origin.

Cooking with olive oil diminishes its health benefits

Reality: Cooking with olive oil can actually make your food healthier. A study found that phenols and antioxidants from EVOO are transferred to vegetables cooked in it, thereby increasing the nutrition content of the vegetables.

Olive oil is only used in Mediterranean Cuisine

Reality: While olive oil is a staple in Mediterranean diets, its versatility has made it popular worldwide. In the United Arab Emirates, for instance, olive oil is increasingly incorporated into traditional dishes and contemporary cooking, reflecting a blend of culinary traditions.​