Myths and Truths About Extra Virgin Olive Oil

Olive oil is much more than just an ingredient in Mediterranean cuisine; it is culture, health, and liquid tradition. Yet, surrounding this “green gold” are many beliefs – some true, others not so much.
At Oli Solivellas, we want to help you distinguish between myths and facts so you can enjoy and make the most of every drop of quality extra virgin olive oil (EVOO).

Myth 1: Olive oil is not suitable for high-temperature cooking

FALSE.
One of the most widespread myths is that olive oil isn’t fit for frying or cooking at high temperatures. In reality, EVOO has a smoke point of around 190–210°C, which is similar to or even higher than many refined oils. What’s more, thanks to its richness in antioxidants and monounsaturated fats, it retains its properties better under heat than other vegetable oils. That said, like any fat, it begins to degrade above 220°C – but no more so than any other.

Myth 2: Olive oil makes you gain more weight than other oils

FALSE.
Calorically, all oils provide the same amount of energy: around 9 kcal per gram. The difference lies in the quality of the fat. Extra virgin olive oil is rich in oleic acid (a healthy monounsaturated fat) and polyphenols, which help combat inflammation and free radicals. The key is not to eliminate oil altogether, but to consume it in the right amounts and ensure it is of good quality.

Myth 3: The colour of the oil indicates its quality

FALSE.
This is another common misconception. The colour of olive oil depends on factors such as the olive variety, ripeness level, and extraction process, but it does not determine quality or flavour. A deep green oil might be excellent—or not—and a more golden one can be just as good. This is why professionals use blue or red tasting glasses during tastings, to avoid being influenced by colour.

Truth: Olive oil is a living, perishable product

TRUE.
EVOO does not improve over time like fine wine. From the moment it’s extracted, it begins a natural oxidation process that causes it to lose aroma, flavour, and beneficial properties. That’s why we recommend consuming it within a year of harvest and storing it in a cool, dark, well-sealed place—away from heat and light.

Truth: Not all olive oils are the same

TRUE.
In supermarkets, you’ll find several types: olive oil, virgin, and extra virgin. Only extra virgin olive oil is 100% olive juice, obtained solely by mechanical means and free from sensory defects. Plain “olive oil” is usually a blend of refined and virgin oils, with less flavour, aroma, and fewer nutritional benefits.

In summary

Extra virgin olive oil is a versatile, healthy, and delicious food that deserves to be understood and enjoyed—free from fear or false beliefs. Whether you’re cooking, dressing a salad, or simply dipping a piece of bread, a good EVOO offers one of the great pleasures of the Mediterranean diet—while also being a gesture of health and respect for an ancient product.
At Oli Solivellas, we stand for transparency and knowledge. Because when you know what you’re consuming, you enjoy it twice as much.