Olive oil is one of the most popular foods thanks, among other things, to its many health benefits. It is distinguished by its strong cultural and economic roots in producing countries such as Spain, Italy, and Greece. However, the growing popularity of this foodstuff, combined with the desire to find and define what constitutes the best olive oil, has also led to the circulation of numerous myths that complicate consumer choice.
Aceites de las Heras, as a specialist in the production and marketing of olive oil and an oil mill with a long history in the sector, would like to take a closer look at the main myths surrounding olive oil today, as well as help you identify what the best olive oil is and how it is made, recognize its quality, and take full advantage of its potential in the kitchen.
Global olive oil production and consumption
Global olive oil production exceeds 3,400,000 liters per year, with Spain as the undisputed leader, followed by Turkey, Tunisia, and Greece. At the same time, international consumption has increased significantly in regions such as North America, Asia, and Oceania, where demand for healthy vegetable oils has stimulated interest in extra virgin olive oil (EVOO).
This growth has raised concerns about the authenticity and quality of the best olive oil, particularly in markets where the tradition of olive growing is less widespread. However, quality controls and international certifications have ensured that most oils sold in supermarkets meet established standards.
Nevertheless, certain myths about what the best olive oil should be continue to exist and spread, misleading claims that can cause confusion about what the best olive oil is and what it should be.
Aceites de las Heras is here to refute these false beliefs and bring you closer to what you need to know and what really matters when choosing the best olive oil:
Myths and truths: What really matters when choosing the best olive oil
As we said, there are many beliefs surrounding olive oil, and extra virgin olive oil in particular, that do not always correspond to reality. Some stem from old traditions, others from misinterpreted information or misleading advertising campaigns. The result: confused consumers and poor purchasing decisions.
That’s why it’s essential to know the difference between myth and truth in order to identify the best olive oil and enjoy all its nutritional and culinary benefits:
Myth 1: “70 to 80% of the oil sold in supermarkets is fake.”
This first claim has sparked mistrust of commercial olive oil, particularly outside Europe, suggesting that many products are adulterated with cheaper oils such as soybean or canola. However, the data refutes this myth: according to the North American Olive Oil Association (NAOOA), more than 98% of the oil sold in US supermarkets is authentic, based on chemical and sensory tests conducted over more than 25 years.
Although there have been cases of fraud in the past, today there are strict controls in place, such as certifications of origin, quality labels, and regulations from the International Olive Council (IOC), which guarantee the traceability and purity of the product on the current market. It should also be noted that all olive oils from Spain are inspected at the port before customs clearance, which guarantees the quality of the oils exported.
Myth 2: “If it solidifies in the refrigerator, it’s authentic.”
Secondly, another belief is that if olive oil solidifies or becomes cloudy when refrigerated, it proves that it is authentic. However, there is no reliable home test to verify its purity.
The behavior of oil in cold temperatures depends on its fatty acid composition, so some oils become cloudy and others do not, without this being an indication of their quality. Therefore, the only valid way to determine authenticity and quality is through chemical analysis in a laboratory and professional sensory evaluation, including smell, taste, and texture.
Myth 3: “A dark green color indicates better quality.”
Although many people associate a dark green color with high-quality olive oil, color is not a reliable indicator. It can vary from pale yellow to dark green, depending on factors such as the variety of olive, its degree of ripeness, the climate, and the extraction method.
Myth 4: “Light olive oil has fewer calories.”
The terms “light” or “extra light” may mistakenly lead people to believe that these oils contain fewer calories. In reality, all olive oils provide about 9 calories per gram, regardless of their commercial designation.
These labels refer only to a milder sensory profile, with less intensity in flavor, aroma, or color. They can be a useful option in preparations where a neutral taste is desired, but offer no nutritional advantage in terms of calories.
Myth 5: “Only extra virgin olive oil is good for your health.”
However, it is true that extra virgin olive oil stands out for its high antioxidant and phenolic compound content, which give it additional health benefits. However, all categories of olive oil, including refined olive oil, are good for your health.
This is because they are all rich in monounsaturated fats, known as “good fats,” which contribute to cardiovascular health. Even refined olive oil, although its nutritional value is lower than that of extra virgin olive oil, is still a healthier choice than many processed vegetable oils.
Myth 6: “Olive oil should not be heated”
There is a belief that heating olive oil eliminates its benefits, but this is not entirely true. In fact, olive oil has a high smoke point, ranging from 375°F to 432°F, depending on the variety and degree of refinement, making it perfectly suitable for cooking.
While heat can partially reduce certain antioxidants and alter the taste, its health properties, particularly its monounsaturated fat profile, are largely preserved. It can therefore be used safely in both raw and hot preparations.
Myth 7: “Olive oil improves with age, just like wine.”
Finally, unlike wine, olive oil does not improve with age—quite the contrary. Over time, it begins to oxidize, losing both its aromas and its healthy compounds, such as antioxidants and polyphenols.
To get the most out of its flavor and properties, it is recommended to consume it within 12 months of production and, once opened, preferably within 3 to 6 months. It is also essential to store it in a cool, dark place and keep it tightly closed to preserve its quality.
How to choose the best olive oil?
Aceites de las Heras doesn’t just debunk some of the most common myths about the best olive oil. We also want to give you some tips to help you choose the best olive oil based on specific criteria.
What are the key factors in recognizing the best olive oil?
1. The type of oil
The first step in choosing the best olive oil is to know the available categories and their characteristics. Each type of oil differs in its production method, quality, and recommended uses, which directly influence its taste and health benefits:
- Extra virgin olive oil: This is the highest quality category. It must have an acidity of less than 0.8% and be free of sensory defects. Its fresh and complex flavor is perfect for consumption in its raw state, enhances dishes, and provides maximum nutritional benefits.
- Virgin olive oil: also of good quality, although it may have slight organoleptic defects. It is ideal for cooking, thanks to its balanced flavor.
- Refined olive oil (a blend of refined and virgin oil): It has a more neutral taste and is more resistant to high temperatures, making it suitable for frying and intense cooking.
2. Harvest or packaging date
Freshness is key. That’s why we recommend looking for oils with a recent harvest date, as olive oil loses its quality and properties over time.
3. Appropriate packaging
The best oil is usually packaged in dark glass bottles or opaque containers, which protect the product from light and oxidation, factors that deteriorate its quality. With this in mind, we recommend avoiding plastic containers, especially if they are transparent, as they can cause the oil to degrade.
4. Origin and certifications
Pay attention to the origin and certifications. A good oil should provide clear information on the variety of olive, the extraction method, and have recognized quality labels.
5. Sensory tasting
If you have the opportunity to taste the oil, pay attention to the following elements:
- Aroma: it should be fresh and fruity, with herbaceous, almond, or fruity notes.
- Taste: balanced, with possible bitter or spicy notes, which are indicators of the presence of beneficial antioxidant compounds.
- Texture: light and fluid, never greasy or pasty.
There is no doubt that the best olive oil is not necessarily the most expensive, the greenest, or the one with the most appealing name. That’s why it’s essential to dispel myths and rely on verified information to enjoy all the benefits of the best olive oil, both for cooking and for health.
