Is Olive Oil Healthy?

There is good reason for all the confusion about whether olive oil (or any oil), is healthy or not.

Some experts consider olive oil to be a “healthy fat.” If we’re supposed to get 20–35% of our calories from healthy fats, we should be able to consume olive oil to meet that requirement. Right?

But maybe the question should be, “What are the healthiest sources of fat?” Let me explain.

A certain type of olive oil, specifically early harvested cold-pressed extra virgin olive oil, has been shown to be high in polyphenols, beneficial bioactive compounds referred to as phytochemicals (“plant” chemicals). 

However, the riper the olives get, the more of these beneficial phytochemicals are lost through oxidation. There’s no objective way for consumers to know the levels of polyphenols in most commercially available olive oil.

Olive oil may not be the healthiest choice

Furthermore, one small study showed that olive oil adversely reduced arterial blood flow over 30%. 

These things are confusing, but what may be most relevant is the fact that oil is calorically dense, about 120 calories for one tablespoon.  Excessive consumption of calorically dense foods can cause weight gain. And more than two-thirds of adults in the United States have excessive weight or obesity.  Chronic diseases such as type 2 diabetes, heart disease, and certain cancers are associated with excessive body fat. 

So if you're struggling with weight loss, finding ways to reduce consumption of oil may be worthwhile.

Instead of oil, consider eating healthy fats in their most natural state. Eat the olive instead of olive oil. Enjoy the avocado instead of avocado oil. Eat the sesame seeds instead of sesame seed oil. You still get the beneficial phytochemicals, but you also get the fiber and other nutrients that get lost when these whole foods are processed into oil.

Omit the oil and sauté your food using a tablespoon of water. Enjoy salad dressings using tahini or avocado with garlic, lemon juice, apple cider vinegar and water. Portion control whole food sources of healthy fats since they too are high in calories.

Recipes where you won't miss the oil

We often use olive oil to add to dressings and sauces for salads and grain or buddha bowls. Well, here are seven of our favorite dressing and sauce recipes where you won't miss the oil:

1. Sunflower Butter Sauce: This sweet and tangy sauce is an allergen-friendly alternative to peanut sauce. It combines sunflower butter, coconut aminos, garlic, rice vinegar, fresh ginger, homemade date syrup, and lime juice. Ideal for stir-fries, salads, and Buddha bowls, it provides a boost of vitamin E from sunflower seeds.
2. Tahini Lemon Garlic Sauce: A flavorful blend of tahini, lemon juice, garlic, and apple cider vinegar, this oil-free sauce is perfect for falafel, Mediterranean pizzas, salads, and grain bowls. It's quick to prepare and adds a zesty, creamy touch to various dishes.
3. Cashew Butter Sauce: A creamy and versatile sauce made with cashew butter, ideal for salads and as a dip. It adds a rich, nutty flavor to your dishes and is easy to prepare.
4. Green Goddess Salad Dressing: This dressing features fresh parsley, cilantro, garlic, lemon juice, and cashews, creating a fresh, light, and creamy sauce with the right amount of acidity. Coconut aminos add a subking it perfect for salads and bowls.
5. Creamy Tahini Ginger Dressing: This nutty and sweet dressing combines tahini, fresh ginger, garlic, homemade date syrup, coconut aminos, and unsweetened plant-based milk. It's oil-free and pairs well with salads or as a sauce for noodle dishes.
6. Walnut Salad Dressing: This creamy dressing features soaked walnuts, balsamic vinegar, homemade date syrup, garlic, and Dijon mustard. It's oil-free and offers a nutty, savory flavor that complements salads and roasted vegetables.
7. Vegan Creamy Italian Dressing: Featuring soaked raw cashews, apple cider vinegar, lemon juice, garlic powder, paprika, mustard powder, homemade date syrup, coconut aminos, Italian seasoning, and black pepper, this oil-free dressing is rich and tangy. It's ideal for salads and as a dipping sauce.

If you're not trying to lose weight. . .

If you are not trying to lose weight (or keep the weight off), then consider finding a good quality extra virgin olive oil that has not been exposed to light or sitting on the shelf for a long time. That way, you can ensure you’re getting the most out of this processed food.

Additional information

Pro-Olive Oil: Stunning Secrets of Olive Oil (and Cherries) by Dr. David Katz.

Anti-Olive Oil (and all oils): Dr. Caldwell Esselstyn.

So-So with Olive Oil: What About Extra Virgin Olive Oil? by Dr. Michael Greger.

Polyphenols: food sources and bioavailability.