Health
The Mediterranean diet is considered one of the healthiest in the world. What all its variations share: extra virgin olive oil. Here is what research shows – and what the common myths get wrong.
−30%fewer major cardiovascular events
In Spain, more than 7,000 people at higher risk were followed for about five years. Those who ate a Mediterranean diet with plenty of extra virgin olive oil had markedly fewer heart attacks, strokes and cardiovascular deaths than the group on a low-fat diet.
Source: Estruch et al., New England Journal of Medicine, 2018 (PREDIMED)
Read the study
−19%lower risk of death
Over 90,000 adults in the US, followed for 28 years: those who ate more than half a tablespoon of olive oil a day had a lower risk of death than those who rarely ate any. An observational study – it shows a link, not proof.
Source: Guasch-Ferré et al., Journal of the American College of Cardiology, 2022
Read the study
Pepperyfinish is a good sign
The slight sting in the throat from fresh oil comes from oleocanthal. In the lab, this compound inhibits the same inflammatory enzymes as ibuprofen – in a much smaller amount, of course.
Source: Beauchamp et al., Nature, 2005
Read the study
Natural compounds the olive tree produces to protect itself from heat and oxygen. More than 30 different ones have been found in extra virgin olive oil. They give good oil its slightly bitter, peppery finish. An early harvest yields especially high levels. Refined olive oil loses most of them.
You can. In a 2018 study, ten common cooking oils were heated for hours. Extra virgin olive oil stayed the most stable and produced the fewest harmful breakdown products – canola, grapeseed and sunflower oil did worse. The reasons are its antioxidants and its high share of monounsaturated fats.
Source: De Alzaa, Guillaume & Ravetti, Acta Scientific Nutritional Health, 2018 – Read the study (PDF)
Extra virgin olive oil only starts to smoke at around 190–210 °C. Pan-frying usually happens at 160–180 °C. And as the study above shows, smoke point says little about how stable an oil really is when heated. We recommend frying with olive oil over medium heat.
Colour says almost nothing about quality – it depends on the variety and ripeness of the olives. That is why professional tasters use dark blue glasses, so colour can’t sway their judgement.
Not necessarily. A slight bitterness and a peppery tickle in the throat come from polyphenols and count as quality traits in official tasting. Early-harvest oil like ours is often fruity and peppery. An oil is faulty, on the other hand, when it smells rancid or musty.
Olive oil is a fresh product and is best within 12 to 18 months of harvest. Keep it dark, cool and tightly closed. It doesn’t need the fridge – it turns cloudy there, which is harmless.
This is general information about extra virgin olive oil, not specifically about our oil. It does not replace medical advice.
Order and pay easily in our webshop – by credit card or TWINT. Pickup probably around Christmas in Biel or Thun.
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