Olive oil is a staple food in many kitchens, especially in the Mediterranean diet. However, despite its popularity and recognized health benefits, there are many myths surrounding its use, storage, and quality. These myths can lead to confusion and even incorrect use of the product. In this article, we will debunk some of the most common beliefs about olive oil and provide you with fact-based information so you can enjoy it in the best possible way.

1. Myth: "Extra virgin olive oil should not be used for cooking"

One of the most widespread beliefs is that extra virgin olive oil (EVOO) is not suitable for cooking at high temperatures, such as frying or roasting, as it could lose its properties or generate harmful compounds.

• Reality: Extra virgin olive oil has a relatively high smoke point, between 190°C and 210°C, depending on its quality, making it suitable for cooking at moderate and high temperatures. In addition, studies have shown that EVOO is more stable than other oils when heated, due to its high content of antioxidants and monounsaturated fats. Cooking with EVOO is not only safe but also adds flavor and additional nutrients.

2. Myth: "Olive oil is high in calories, so it is not healthy"

Another common belief is that olive oil is not suitable for those watching their diet because it contains many calories.

• Reality: While it is true that olive oil has calories (about 120 calories per tablespoon), the quality of the fats it contains is what really matters. Olive oil is mostly composed of monounsaturated fats, which are beneficial for cardiovascular health. Consumed in moderation, EVOO is a healthy source of energy and can even help with weight control, as it increases satiety.

3. Myth: "The color of olive oil determines its quality"

Many people believe that the greener the olive oil, the better its quality.

• Reality: The color of olive oil is not a reliable indicator of its quality. Olive oils can vary in color, from intense green to golden yellow, depending on factors such as the type of olive, the time of harvest, and the production process. What is important to evaluate quality is the taste, aroma, and content of polyphenols and other antioxidants. An EVOO can be of excellent quality whether it is green or golden.

4. Myth: "Olive oil should be stored in the refrigerator to last longer"

Some people believe that storing olive oil in the refrigerator will keep it fresh for longer.

• Reality: Storing olive oil in the refrigerator is not necessary or recommended. At cold temperatures, olive oil can solidify, affecting its texture and making it difficult to use. The best place to store EVOO is in a cool, dark place, away from direct sunlight and heat sources. In a kitchen cupboard or pantry, the oil can maintain its properties intact for many months.

5. Myth: "All olive oils are the same"

This myth arises from ignorance about the different types of olive oil available in the market.

• Reality: Not all olive oils are the same. There are several categories, with extra virgin olive oil being the highest quality, followed by virgin olive oil, and then refined or "pure olive oil." EVOO is obtained exclusively through mechanical processes, without the use of chemicals or heat, which better preserves its flavor and nutritional properties. In contrast, refined oils have undergone chemical processes that alter their taste and reduce their health benefits.

6. Myth: "Olive oil loses all its benefits when cooked"

It is often thought that when olive oil is heated, it loses all its beneficial properties.

• Reality: Although some antioxidants and polyphenols may decrease when heating olive oil, many of its benefits, such as resistance to oxidative damage and the contribution of healthy fats, remain even at high temperatures. Additionally, when frying or cooking with extra virgin olive oil, foods absorb less oil than with other vegetable oils, making meals less caloric and healthier.

7. Myth: "Extra virgin olive oil expires"

There is a belief that olive oil, like other foods, has a strict expiration date.

• Reality: Olive oil does not expire in the traditional sense, but it does lose freshness and properties over time. Ideally, it should be consumed within 12 to 18 months after pressing to maximize its flavor and nutritional benefits. Stored correctly, olive oil can last much longer without becoming harmful, but its taste can become rancid if stored for too long.

8. Myth: "Olive oil is bad for people with high cholesterol"

Some believe that, being a fat, olive oil can contribute to increasing cholesterol levels.

• Reality: Olive oil is, in fact, an excellent option for people looking to control their cholesterol. The monounsaturated fats present in EVOO help reduce LDL ("bad") cholesterol and increase HDL ("good") cholesterol, improving cardiovascular health. Additionally, the antioxidants in olive oil have anti-inflammatory effects that also benefit the heart.

9. Myth: "Olive oil should not be used in weight loss diets"

Being a calorie-dense food, many people believe that olive oil should be avoided in weight loss diets.

• Reality: Extra virgin olive oil can be an excellent ally in weight loss diets, as long as it is consumed in moderation. Its ability to increase satiety and its profile of healthy fats can help control appetite and improve diet quality, making weight loss easier and healthier.

10. Myth: "The best olive oil comes only from a specific region"

Some people believe that only olive oil from certain regions, such as Italy or Spain, is of high quality.

• Reality: High-quality olive oil is produced in many regions of the world, including Spain, Italy, Greece, Morocco, and California, among others. The quality of the oil depends more on cultivation and production techniques than on geographic location. It is always advisable to look for oils that specify the origin of the olives and the production method, rather than focusing solely on a region.

Olive oil, particularly extra virgin, is a versatile, healthy, and delicious product, but it is important to know the facts behind the myths to make the most of it. With this information, you can make informed decisions on how to store, cook, and enjoy this "liquid gold," knowing that it can improve both your dishes and your health. Remember to always opt for good quality oils and ensure their freshness to reap all their benefits.