How much olive oil is healthy?
Dr Carmen Piernas, a nutrition scientist at the University of Oxford, recommends limiting your intake to no more than four tablespoons per day, used as a dressing or for roasting.
“Frying requires a lot more added fat, so, in general, is best avoided, even when using olive oil,” she says.
Others seeking to harness the benefits of olive oil have taken to adding it to their morning coffee.
Starbucks even hopped on the trend last year, offering three coffee-based drinks mixed with extra virgin olive oil after its chief executive became inspired while holidaying in Italy.
It came on the heels of the Bulletproof coffee trend, part of the Bulletproof diet created by New York Times-bestselling science author Dave Asprey, which advocates adding butter to coffee to increase energy levels and keep hunger pangs at bay.
“The truth is it doesn’t matter how [you] take your olive oil, just make sure it’s extra virgin and make it your daily, go-to oil,” says Rice.
What type should I go for?
Olive oil is made by crushing olives that are usually picked in Italy, Spain or Greece.
Extra-virgin oils, the finest variety which has the best taste and highest price tag, are processed at a low heat, which, in theory, better preserves their health-boosting compounds.
They are also free from chemical solvents, such as hexane, which are used to extract oil from olives for standard olive oil, which can be bought for less than £3.
Virgin olive oil is made in the same way as the extra virgin version but is more acidic.
Scientists note that no studies have pulled apart whether these pricier options, which can cost up to £24 per 500ml bottle, translate into better protection against diseases or an early grave, compared to standard olive oil.
However, some recommend forking out the extra cash. “It is worth investing in a good quality extra virgin olive oil, but this does not mean it needs to be very expensive,” Dr Piernas says. “There are versions that are cheaper with equally good benefits.”
Sam Rice notes that some vital compounds and vitamins are lost during processing, meaning that extra virgin olive oil is needed to gain the health benefits.
Are rapeseed, sunflower and coconut oils just as good for health?
Cheaper oils such as rapeseed and sunflower are, like olive oil, types of unsaturated fats and can therefore reduce cholesterol.
“Rapeseed oil has a similar fatty acid composition (interestingly with less saturated fat) than olive oil,” says Dr Duane Mellor, a registered dietitian at Aston Medical School in Birmingham. “If pressed it can also contain antioxidants which help to preserve the oil and may have health benefits.”
Made from rape plants grown in fields across the UK, it is generally cheaper than olive oil, but is lacking in flavour so is “not great to add to salads”. It can, however, withstand high temperatures without losing its antioxidants, he notes.
“Extra virgin olive oil would be better as a dressing, whereas oils like rapeseed oil [are better] if cooking at higher temperature. It is about using the right cooking fat in a modest amount for the dish you are cooking,” adds Dr Mellor.
Sunflower oil, another cheaper option, which is made from pressing seeds of the sunflower, is high in vitamin E and rich in omega 3.
However, it “needs a bit more processing and would possibly have less benefits”, says Dr Piernas.
While there has been an explosion in demand for coconut oil in recent years, it is extremely high in saturated fat – containing a higher proportion than butter which can increase levels of “bad” cholesterol and the risk of heart disease.
As a result, some dietitians say it should only be used in moderation, if at all.
And for those of us who are watching our weight, moderation is always the best policy no matter which oil we’re using.
Dr Piernas notes that, despite its health benefits, olive oil is still an added fat.
“For people who need a restricted fat or lower calorie diet, olive oil (and any fats) should be limited,” she says.