Separating reality from fiction
Olive oil is surrounded by myths, half-truths, and popular beliefs passed down through generations. Some are harmless, others make you waste money, and some can even affect your health. It's time to set the record straight.
Myth 1: "Olive oil is not suitable for frying"
THE TRUTH
This is probably the most widespread and most false myth about olive oil.
Science says : Extra virgin olive oil has a smoke point between 190-210°C, perfectly suitable for frying (which is done between 160-180°C). Furthermore, thanks to its antioxidant content, it is more stable than many other oils when heated.
Studies show that olive oil withstands high temperatures better than refined seed oils, generating fewer harmful compounds.
The real problem is not the type of oil, but reusing it too many times or overheating it.
Fry properly with EVOO
- Use plenty of oil to maintain a stable temperature
- Do not exceed 180°C
- Dry the food well before frying.
- Filter the oil after each use
- Do not reuse more than 3-4 times
- Discard if it darkens or smokes
Myth 2: "Olive oil is more fattening than other oils"
THE TRUTH
All oils have the same calories: approximately 9 calories per gram or 90 calories per tablespoon.
Olive oil doesn't make you fat . What makes you fat is the total excess calories in your diet, not a specific type of fat.
What DOES change is the nutritional quality. Olive oil provides:
- Beneficial monounsaturated fats
- Powerful antioxidants
- Anti-inflammatory polyphenols
- Vitamin E
Whereas other refined oils only provide empty calories.
How to use it without overdoing it
- One tablespoon (15ml) is enough to dress a salad
- When used raw, the intense flavor of EVOO means you need less.
- For cooking, 2-3 tablespoons are usually enough.
- Use sprays or vaporizers to control the amount
Myth 3: "The greener, the better the quality"
THE TRUTH
Color is NOT an indicator of quality. In fact, professional tasters use blue or black glass cups to avoid being influenced by color.
Factors that determine color :
- Harvest time (early = greener)
- Olive variety
- Climate of that specific year
- Filtered or unfiltered
A golden-yellow oil can be of exceptional quality if it comes from ripe olives of certain varieties. A green oil may have defects.
What really matters : Aroma, flavor, acidity, polyphenol content and absence of defects.
Myth 4: "Olive oil loses its properties when cooked"
THE TRUTH
That's partially true, but very misunderstood.
Yes, it loses some volatile compounds when heated. Some heat-sensitive polyphenols degrade.
BUT : It is still vastly superior to refined oils that never contained those compounds. Furthermore, the structure of oleic acid (its main component) remains stable.
Smart solution :
- Use medium quality extra virgin olive oil for cooking
- Reserve your best EVOO to consume raw
- Add a drizzle of raw extra virgin olive oil at the end of the dish
The benefits of olive oil are so important that even when cooked it remains the best option.
Myth 5: "Olive oil should be stored in the refrigerator"
THE TRUTH
NO! Refrigeration can partially solidify it and does not improve its preservation. In fact, temperature changes (taking it out and putting it back in) can be harmful.
Proper storage :
- Cool place (15-20°C)
- Dark (closed closet, away from windows)
- Bottle tightly sealed
- Keep away from heat sources (oven, stove)
Exception : If you live in a very hot climate and don't have air conditioning, it's better to cool it down than leave it at 30-35°C. Just remember to take it out well in advance of use.
Myth 6: "Olive oil lasts forever"
THE TRUTH
Extra virgin olive oil is a living product that evolves over time.
Actual useful life :
- 18 months from packaging (date that must appear on the label)
- In optimal condition and unopened, it can maintain quality for up to 2 years.
- Once opened, consume within 2-3 months
Signs that it has expired :
- Rancid smell (like old nuts or crayons)
- Flat taste, no freshness
- Loss of characteristic spiciness and bitterness
- Change in texture (denser or oilier)
The best advice : Buy quantities you can use within a few months. A fresh oil that's 3 months old is better than a premium oil that's 2 years old.
Myth 7: "Light olive oil is healthier"
THE TRUTH
"Light" in olive oil does NOT mean fewer calories. It means milder flavor, lighter color, and generally lower quality.
The reality of light oil :
- Same calories as any oil
- It is refined oil; it has lost most of its antioxidants.
- Processing removes flavor and nutrients
- Deceptive marketing
If you're looking for something more neutral : Use virgin olive oil (not extra virgin) for cooking, but NEVER think that "light" is healthier. It's exactly the opposite.
Myth 8: "Olive oil causes cholesterol"
THE TRUTH
This myth is completely false and potentially dangerous.
Scientific facts :
- Olive oil is 100% vegetable = 0% cholesterol
- No vegetable oil contains cholesterol (only animal products do).
- The monounsaturated fats in EVOO reduce LDL (bad) cholesterol.
- They increase HDL (good) cholesterol.
Studies show that replacing saturated fats with olive oil significantly improves the blood lipid profile.
If you have high cholesterol, olive oil is your ally, not your enemy.
Myth 9: "The most expensive oil is always better"
THE TRUTH
Price is an indicator, but not an absolute guarantee.
Factors that justify the high price :
- Early harvest (lower yield, more polyphenols)
- Limited artisanal production
- Rare specific varieties
- Awards and certifications
- Prestigious designations of origin
But beware of :
- Excessive marketing that inflates prices
- Luxurious packaging that you pay for but doesn't provide quality
- "Premium" brands that buy oil in bulk and only bottle it
The best strategy : Buy from small producers who can explain their process to you. The quality-price ratio is usually excellent, and you get full traceability.
Myth 10: "All extra virgin olive oils are the same"
THE TRUTH
There is enormous variability between different EVOOs.
Factors that create differences :
- Olive variety (Picual, Arbequina, Hojiblanca, Cornicabra...)
- Harvest time
- Terroir (soil, climate, altitude)
- Collection method
- Time from harvest to milling
- Olive mill technology
Comparing two extra virgin olive oils from different varieties and regions is like comparing a Rioja red wine with a Rías Baixas white wine. They are completely different worlds.
Discover your preference : Try different varieties and producers until you find your favorite profile.
Myth 11: "Olive oil is only for Mediterranean cuisine"
THE TRUTH
Olive oil is incredibly versatile and crosses cultural boundaries.
Surprising uses :
- Pastry: Fluffier and moister cakes
- Asian cuisine: Wok stir-fries are fantastic
- Mexican: Ideal for preparing guacamole or ceviche
- India: Perfect base for curries
- American: Juicy hamburgers if you add EVOO to the meat
Even in :
- Green smoothies (1 teaspoon adds creaminess)
- Coffee (Italian trend: a splash in the espresso)
- Homemade ice cream
- Gourmet cocktails
The only limitation is your imagination.
Myth 12: "Acidity is noticeable in the taste"
THE TRUTH
The acidity that defines the category of the oil (less than 0.8º for extra virgin) is NOT perceived on the palate.
Different concepts :
- Chemical acidity : A parameter measurable in the laboratory, indicating the degradation of triglycerides
- Perceived acidity : What you call "acidic" is actually bitterness or spiciness, which are POSITIVE
Bitterness and spiciness are signs of:
- High polyphenol content
- Early harvest olives
- Fresh and healthy oil
- Superior quality
If your EVOO is "mild", it could be because:
- Riper olives (fewer polyphenols)
- Naturally sweet variety (Arbequina)
- Oil that is several months old (has lost intensity)
Don't confuse mild with better. Intense = more antioxidants.
Bonus myth: "Buying oil is very complicated"
THE TRUTH
It's simpler than you think if you follow these rules:
- Look for the harvest or packaging date (the more recent, the better)
- Dark container (dark glass or can)
- Clear information on variety and origin
- The designation "extra virgin" is clearly visible.
- Buy directly from the producer whenever possible
If the label is confusing, evasive, or doesn't proudly display its origin, it's probably not the best oil.
Final practical tips
To evaluate an oil at home
Smell test : Warm it in your hand and smell it. It should smell like fresh olives, grass, tomato, or fruit. If it smells like nothing or rancid, discard it.
Taste test : Take a spoonful, let it coat your mouth. It should have:
- Fruity (olive aroma)
- Bitterness (tongue note)
- Itching (burning in the throat)
These three attributes are badges of honor, not flaws.
How to become an informed consumer
- Visit olive oil mills if you can.
- Attend olive oil tastings
- Ask the producer about their process.
- Try different varieties
- Read the full label
- Don't be swayed by price alone.
Conclusion: knowledge is power (and flavor)
Now that you know the truth behind the most common myths, you can make informed decisions when buying and using olive oil.
Don't be fooled by false beliefs that prevent you from enjoying all the benefits of authentic extra virgin olive oil.
Remember : A good olive oil is not an expense, it's an investment in your health and the pleasure of eating well.
Ready to experience the difference of authentic extra virgin olive oil, without myths or deception? Discover our selection of oils produced with complete transparency and the highest quality.