While olive oil certainly possesses beneficial qualities, it’s crucial not to overestimate its advantages. Gastroenterologist Alexander Korotaev shared an unvarnished perspective on the product’s properties with “Rambler.”
Over the past five years, hundreds of articles have been published concerning olive oil’s impact on health. With varying degrees of evidence, scientists assert that this product:
enhances intestinal function,
reduces inflammation levels,
improves cardiovascular health,
is associated with a lower risk of osteoporotic fractures,
contains antioxidants,
and exhibits numerous other beneficial properties.
“Cold-pressed olive oil (extra virgin) is a source of vitamins. It contains various types of fatty acids. Primarily, these are omega-9 acids, which constitute 55% to 83% of the product’s total fats. Omega-6 makes up 2.5% to 21%, while omega-3 fatty acids are scarce in olive oil, not exceeding 1%.”
The doctor recommends incorporating it into the diet for individuals experiencing constipation, NAFLD (non-alcoholic fatty liver disease), and cardiovascular conditions.
Extra Virgin vs. Pomace Oil: What’s the Difference?
Three main categories of olive oil are distinguished:
Cold-Pressed Oil (Extra Virgin). This is obtained without heat or chemicals (first cold pressing). It retains its vitamins and antioxidants.
Refined Olive Oil. This is produced by purifying several types of olive oil (predominantly lower grades) through chemical filters.
Pomace Olive Oil. This is the lowest quality product. It’s made from pomace (the residue after the first pressing) using chemical solvents.
Can Olive Oil Be Considered the Healthiest?
“In my opinion, the benefits of olive oil are overstated. For instance, flaxseed oil contains significantly more omega-3 fatty acids,” states the doctor.
The specialist believes that nutrition as a whole should be balanced and varied, suggesting it’s best to use different oils in different dishes.
Olive Oil and Extra Weight
Olive oil is a highly caloric product. 100 grams (which is more than 100 ml, as oil’s density is lower than water’s) contain approximately 900 kcal.
“Vegetable oils are very high in calories. Individuals with excess weight should not overindulge in them,” notes the expert.
For example, casually dressing a salad straight from the bottle can easily add an extra 300 kcal. To avoid exceeding your caloric intake, use a dispenser (a special bottle with a spray mechanism) for oil. Measuring by spoons is also a convenient method:
A teaspoon of olive oil contains about 40 kcal.
A tablespoon contains about 120 kcal.
Risks for the Gallbladder
Any oil, including olive oil, acts as a potent choleretic agent. As soon as fats reach the duodenum, the body releases the hormone cholecystokinin, which causes the gallbladder to contract intensely. This mechanism is essential for fat breakdown and absorption. If a person has been limiting their fat intake for an extended period, their gallbladder may become unaccustomed to such demands, and the bile itself can become stagnant and thicker.
“If someone has been on a fat-free diet for a long time and suddenly decides to incorporate olive oil into their diet, it places a considerable strain on the gallbladder. In such cases, symptoms of biliary colic may arise. If gallstones are present, it could necessitate hospitalization,” warns the doctor.
Low-Quality Products and Counterfeits
This is perhaps one of the most significant widespread problems. For instance, a study published in Nature Communications reported that 69% of Extra Virgin olive oil in California did not meet this category. Another study’s authors suggest (these are not precise figures but rather secondary assessments based on other indicators) that up to 80% of Italian Extra Virgin olive oil on the market may be counterfeit. These studies do not imply that all olive oil is fake but illustrate the scale of the issue.
Diluting Extra Virgin oil with cheaper refined or pomace oils deprives the product of polyphenols, antioxidants, and many other beneficial components.
Notably, identifying a counterfeit at home is nearly impossible. This requires complex laboratory analyses, as the fatty acid composition of such blends is skillfully manipulated to mimic the original.
Key Takeaways About Olive Oil
Cold-pressed olive oil (Extra Virgin) is indeed beneficial, but its advantages should not be overstated. For example, in terms of beneficial fatty acids, it may be surpassed by other vegetable oils.
Furthermore, olive oil is as caloric as other oils (approximately 120 kcal per tablespoon), and consuming it can lead to weight gain. A significant concern is the prevalence of counterfeit products on the market, where blends of other oils are sold under the guise of premium olive oil.
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