Extra virgin olive oil, also known as ‘liquid gold’, has been known for years to be good for our health – but it’s not all equal and one doctor is warning people to be vigilant
The price of has gone through the roof, with extra virgin varieties hitting consumers’ wallets hard. As Mediterranean production rates dip and global appetites grow amidst soaring inflation, shoppers are now finding themselves forking out in the region of £16 for a litre of mass-market ‘liquid gold’.
And while you’d expect top notch quality for that sort of cash, Dr Megan Rossi, aka theguthealthdoctor on Instagram, suggests buyers keep their eyes peeled. According to her, the market is poorly regulated, spelling possible trouble for our health.
Dr Rossi asked: “Liquid gold…or is it? It’s a Mediterranean diet staple, but you might be surprised to hear that not all extra virgin olive oil (EVOO) you see on your supermarket shelves is made equal.
“Unfortunately, it’s a poorly regulated market, which is why low-quality (and even fraudster) “EVOOs” are constantly slipping through the net. So while you may think you’re making the best choice for you and your microbes, you might not actually be getting the gut-loving EVOO properties shown in clinical trials.It’s a huge bugbear of mine so here are 5 things you should be checking. The ‘extra-virgin’ label – means it’s minimally processed (compared to standard olive oil eg. “pure olive oil,” “lite/light olive oil,” and “pomace olive oil”) and in turn, is higher in polyphenols. It’s this component that has been linked with everything, from immune support to heart health, thanks to your gut’s connections.
“The harvest date – EVOO isn’t like a fine wine; it doesn’t get better with age. Look for a harvest date within the last year and a best-before date well into the future so you know you’re getting a fresher oil.
“Polyphenol content – some oils will actually include the total polyphenol/ phenol content (the compounds that are studied for their health benefits) on their nutritional information panels. A phenol count above 220 is considered high but some EVOOs will contain 350+! “”Darker glass bottles (or tins) – the gut-nourishing polyphenols in EVOO start to degrade when they’re exposed to light, heat and oxygen during storage. Buying EVOO that’s in a dark, glass bottle (or tin) and keeping away from heat helps to prevent this, keeping your oil fresher for longer.
“Independent certifications – national and international certifications are a great marker of quality and guarantee your pick isn’t an EVOO fraudster.”
Global production of olive oil is forecast to be lower this year, with just under 2.3m tonnes expected, down from 2.5m last year and significantly lower than the 3.4m produced in 2022, according to the International Olive Council. As a result, prices are likely to continue rising due to strong international demand.
Olive oil remains a popular choice due to its numerous health benefits. Rich in polyphenols, which are natural antioxidants that fuel gut microbes, and high in monounsaturated fatty acids, olive oil can help lower “bad” LDL cholesterol when substituted for saturated fats.
Its antioxidant and anti-inflammatory properties have been linked to reduced risks of heart disease, certain cancers, and even dementia in those who consume it regularly.
