Can you recall the fascinating magic shows of our youth and the disappointment of realizing you were tricked into believing an illusion? Or, learning the hard way, Mom was right when she said, “That sounds too good to be true.” Similarly, American olive oil’s nutritional value has been over-inflated, causing us to face disappointment again. Claims that we will be healthier by dousing our food with olive oil, unfortunately, scramble the truth until it looks like our first Rubik’s Cube!

Why should this highly marketed “superfood” containing vitamins E and K and polyphenols be consumed in moderation? Are there better ways to reduce inflammation and free radicals? What is olive’s oil smoke point in cooking? These answers are revealed by deflating the myths poured into olive oil!

So, before you wrap a superhero cape around your bottle of olive oil, be Symbios Smart and learn the facts about olive oil’s weak superpowers and tips for choosing super healthy foods!

High-quality extra virgin olive oil is superior to seed oils, and small servings in salad dressings, sauces, and stir-fry can be part of a tasty diet. However, it’s essential not to rely on it for health benefits and to consider its nutritional content and potential for adulteration. Symbios believes wellness begins with good lifestyle choices and eating nutrient-dense whole foods.

Myth #1: Olive Oil is High in Antioxidants

We can all agree that foods with a high ORAC (oxygen radical absorbance capacity) have vital antioxidants for maintaining cellular health, preventing chronic diseases, supporting immune function, and promoting longevity. The higher the ORAC score, the more protection our cells and their components have against oxidative damage caused by free radicals.

A comparison of the ORAC scores reveals that olive oil scores low, at 372 per 100g or .43 cups and 884 calories. Better food choices for consuming high amounts of antioxidants per 100g or about 3.5 ounces with fewer calories include raisins (2830), roasted coffee (2780), blueberries (2400), blackberries (2036), kale (1770), strawberries (1540), spinach (1260), raspberries (1220), plums (949), and Brussels sprouts (980).

You can reduce your need for antioxidants by limiting external sources of free radicals in refined sugar and processed foods high in chemical additives, preservatives, artificial flavors and colors, and high-heat cooking methods that release harmful compounds. Also, avoid sunscreens containing chemicals like oxybenzone, avobenzone, and octinoxate, which can break down when exposed to UV rays and generate free radicals on the skin’s surface.

Myth #2: Olive Oil is a Good Anti-Inflammatory

Though high-quality extra virgin olive oil (EVOO) contains oleocanthal, a polyphenol, it’s not an especially powerful anti-inflammatory. EVOO has about 50-100 mg of polyphenols per tablespoon. American olive oil often lacks oleocanthal, a natural compound responsible for the peppery, pungent sensation found in fresh, pure, and extra virgin olive oil that is cold-pressed and well-preserved as “first press” or “unfiltered.”

Many foods supersede the polyphenols in olive oil. There are numerous health benefits linked to this group of naturally occurring antioxidants that protect the body against oxidative stress and inflammation by eating polyphenols in dark chocolate (500-800 mg per ounce), blueberries (560 mg per cup), pecans (493 mg per ounce), strawberries (310 mg per cup), green tea (200-300 mg per cup), blackberries (260 mg per cup), apples (about 200 mg), and coffee (200-500 mg. per cup).

Rather than relying solely on anti-inflammatory foods, you can minimize inflammation by reducing your intake of inflammatory substances like sugar, processed foods, and refined seed oils. Your lifestyle can also regulate inflammation with regular exercise, proper hydration, maintaining a healthy weight, and avoiding smoking. 

Myth #3: Olive Oil Should be Consumed for Vitamins E and K

Our diets should include vitamin E and vitamin K. Vitamin E (Tocopherol) is a powerful antioxidant that helps protect cells from oxidative damage, supports immune function, and contributes to skin health. Vitamin K is crucial in blood clotting and bone health. It is essential for synthesizing proteins involved in blood coagulation and bone metabolism. While 10% of your recommended daily value of vitamin E (1.94 mg) and vitamin K (8.1 mcg) is found in a tablespoon (14 g) of olive oil, it is not your best source of these vitamins. So, consume this oil in moderation for its taste, but seek vitamins E and K from better options such as:

Sunflower Seeds

• Vitamin E: 7.4 mg (37% of Daily Value) per ounce
• Vitamin K: 1.3 mcg (1% of Daily Value) per ounce

Avocado

• Vitamin E: 4.2 mg (21% of Daily Value) per avocado
• Vitamin K: 42 mcg (35% of Daily Value) per avocado

Spinach

• Vitamin E: 0.6 mg (3% of Daily Value) per cup
• Vitamin K: 145 mcg (121% of Daily Value) per cup

Kale

• Vitamin E: 0.6 mg (3% of Daily Value) per cup
• Vitamin K: 80 mcg (67% of Daily Value) per cup

 Broccoli

• Vitamin E: 0.7 mg (4% of Daily Value) per cup
• Vitamin K: 92 mcg (77% of Daily Value) per cup

Brussels Sprouts

• Vitamin E: 0.8 mg (4% of Daily Value) per cup
• Vitamin K: 156 mcg (130% of Daily Value) per cup

Asparagus

• Vitamin E: 1.5 mg (8% of Daily Value) per cup
• Vitamin K: 91 mcg (76% of Daily Value) per cup

Red Peppers

• Vitamin E: 2.4 mg (12% of Daily Value) per cup
• Vitamin K: 7.3 mcg (6% of Daily Value) per cup

Myth #4: Olive Oil has a High Smoke Point

When an oil reaches its smoke point, it begins to break down and oxidize, producing smoke and potentially toxic substances, such as free radicals and acrolein, which can adversely affect health and the flavor of your food. Cooking with olive oil can be confusing because our recommended extra virgin olive oil only has a moderate smoke point of 375°F to 410°F, suitable for sautéing, light frying, and baking. The unhealthy,processed, and refined olive oil has a higher smoke point of 465°F, often used in frying. 

When cooking at high temperatures, the compounds should be as stable as possible. Saturated fats are the most stable because they do not mutate at high temperatures; the next most stable are monounsaturated fats,and polyunsaturated fats are the least stable. Healthy options for high-heat cooking are avocado oil and ghee. Avocado oil has one of the highest smoke points at 520°F, making it ideal for frying, searing, and grilling. Clarified butter (ghee) also has a high smoke point of 450°F, as the milk solids found in butter are removed.

Extra virgin olive oil should be used with medium to low heat settings to prevent overheating. If you accidentally overheat the oil and it begins to smoke, turn off the heat, remove the pan from the stove, and ensure the kitchen is well-ventilated.

Myth #5: Olive Oil is Proven Heart Healthy as Part of the Mediterranean Diet

Claims that olive oil reduces the risk of cardiovascular diseases as part of the Mediterranean Diet are often based on associations, not causations. While olive oil is a part of the diet, its effects are not isolated. The diet’s strength is its variety of nutrient-rich components, including leafy greens, peppers, nuts, seeds, lentils, beans, salmon, mackerel, feta, yogurt, parmesan, poultry, herbs, and red meats. Plus, in Mediterranean countries, high vitamin D intake from sunlight may further improve health. We also encourage you to use care when interrupting studies. For example, the PREDIMED study regarding olive oil’s benefits is often cited. Yet, it did not have a valid randomized controlled trial as it changed their diet more significantly than the olive oil and nut groups.

Good Choices!

Symbios encourages you to enjoy high-quality (pure, not mixed with rapeseed) extra virgin (cold-pressed and unrefined) olive oil in moderation. Symbios Nutrition is an excellent resource to help you better understand olive oil and how certain fats’ can benefit our cells, brain, and overall wellness compared to the adverse health effects of processed and refined fats (regular olive oil and seed oils).