Extra virgin olive oil (EVOO) is a product of a plant, not a plant itself. It is made by crushing and pressing the fruit of the Olea europaea tree, meaning it is botanically a fruit oil. While it originates from a plant and is a core component of plant-centric diets, its processed state distinguishes it from the whole food from which it is derived. The answer to whether it "counts" depends heavily on the dietary philosophy being followed.
The Olive Tree: The Plant Source
Before it becomes the golden liquid found in bottles, extra virgin olive oil begins its life as an olive, which grows on the subtropical, broad-leaved evergreen tree, Olea europaea. Botanically, the olive is a fruit, specifically a drupe, which also includes peaches and plums. This crucial distinction highlights that EVOO is derived from the fruit of a plant, but it is not the fruit in its whole form. It's a key distinction that informs different dietary perspectives on its consumption.
The Minimal Processing of Extra Virgin Olive Oil
The defining factor that makes EVOO the highest grade of olive oil is its production method. Unlike other oils which may be extracted using high heat or chemical solvents, EVOO is produced purely by mechanical means—a cold-pressing process that maintains low temperatures throughout. This gentle extraction is essential for preserving the oil's beneficial compounds, such as polyphenols and antioxidants, that are naturally present in the whole olive fruit. The process involves these main steps:
- Harvesting: Olives are picked from the trees at peak ripeness.
- Washing: The fruit is cleaned to remove debris.
- Crushing and Malaxation: Olives are ground into a paste, which is then stirred to allow oil droplets to combine.
- Centrifugation: The oil is separated from the water and solids using a high-speed centrifuge.
- Filtration (Optional): Some producers filter the oil to remove remaining particles, while others leave it unfiltered (Novello).
Olive Oil in Different Dietary Contexts
The perception of extra virgin olive oil and whether it "counts as a plant" varies depending on the specific dietary framework:
- Whole-Food Plant-Based (WFPB): In strict WFPB diets, oils are typically avoided entirely, including EVOO. The argument is that oil, by definition, is a processed food, as the fiber and other nutrients have been stripped from the whole olive. Proponents prefer consuming fats from whole sources like nuts, seeds, and avocados.
- General Veganism and Plant-Based: Most vegans and those following a broader plant-based diet find EVOO perfectly acceptable. As a product derived solely from a plant with no animal involvement, it is considered cruelty-free and aligns with vegan principles. Some, however, raise concerns about the environmental impact of industrial-scale production.
- Mediterranean Diet: This dietary pattern, renowned for its health benefits, places EVOO at its heart. The diet emphasizes fruits, vegetables, legumes, and whole grains, with EVOO as the primary source of added fat. The benefits of this approach are widely supported by research.
Comparison Table: Extra Virgin Olive Oil vs. Whole Olives
| Feature | Whole Olives | Extra Virgin Olive Oil |
|---|---|---|
| Nutrient Concentration | Contains beneficial compounds, but less concentrated than the oil. | Highly concentrated source of monounsaturated fats and polyphenols. |
| Fiber Content | High in dietary fiber, which aids digestion. | Contains no fiber, as it is removed during extraction. |
| Processing | Minimally processed (brined, cured) but remains in its whole state. | Extracted and minimally processed (cold-pressed). |
| Caloric Density | Lower calorie density due to water and fiber content. | High calorie density; 1 tablespoon contains about 120 calories. |
| Sodium | Often high in sodium due to curing and brining process. | Very low in sodium. |
Conclusion: A Plant Product with a Place
Ultimately, extra virgin olive oil does not count as a whole plant but rather as a plant-based product derived from the olive fruit. Its status within a diet depends on whether the goal is whole-food purity, animal-free ingredients, or simply incorporating healthy fats. For a Mediterranean-style diet, it's a prized and essential component. For a strict whole-food plant-based approach, it is considered processed and excluded. Either way, understanding the distinction between a whole plant and a plant product allows for a more informed and nuanced dietary decision.
Here you can find extensive research on the health benefits of extra virgin olive oil.
The Health and Nutritional Context
Extra virgin olive oil is particularly valued for its health benefits. It is a monounsaturated fat, with oleic acid making up the majority of its fat content. This type of fat has been linked to improved cardiovascular health. Additionally, EVOO is rich in powerful antioxidants called polyphenols, which are responsible for its anti-inflammatory properties. These compounds help protect cells from oxidative stress and have been associated with a lower risk of chronic diseases.
Modern Perspectives on Counting Plants
Interestingly, some modern dietary trends, such as the "30 plants a week" challenge, take a more liberal view, counting EVOO as a fractional component (e.g., 1/4 point) toward the weekly total. This approach acknowledges the presence of beneficial plant compounds in the oil, even though it's not a whole food. This practical classification helps people on these plans diversify their nutrient intake without being overly rigid about food processing.
Olive Oil vs. Other Vegetable Oils
Comparing EVOO to more standard vegetable oils further clarifies its unique position. Unlike the solvents and high heat used to extract seed oils like canola or corn oil, EVOO's mechanical-only process leaves it largely unrefined. This minimal processing is why EVOO retains its distinct flavor, color, and potent nutritional compounds, setting it apart from its neutral-tasting, heavily-refined counterparts. The higher quality and lesser processing are key reasons many prioritize EVOO over other plant-derived cooking fats.
