Is blended extra virgin olive oil healthy? Understanding the differences

According to a 2022 Harvard study, high olive oil consumption was associated with an 8% to 34% lower risk of disease-related death. However, when asking, "is blended extra virgin olive oil healthy?" the answer is more complex, as the term "blended" can mean different things.

Quick Summary

The healthiness of blended extra virgin olive oil hinges on its ingredients. While pure EVOO is highly beneficial, a blend with cheaper vegetable oils offers fewer nutrients. A blend of high-quality EVOOs, however, retains the health properties.

Key Points

• Not all blends are equal: The term 'blended' on an olive oil label can refer to either a mix of different high-quality extra virgin olive oils or a mix of refined olive oil and cheaper vegetable oils.

• Pure EVOO is the benchmark: A blend consisting of 100% extra virgin olive oils (EVOO) retains all the superior health benefits, including high levels of antioxidants and monounsaturated fats.

• Refined blends lose nutrients: Blends cut with refined vegetable oils lose most of the valuable antioxidants and polyphenols during the processing stage, offering fewer health benefits.

• Labels matter: Always read the ingredient list to determine if an oil is a 100% EVOO blend or a mix with other vegetable oils.

• Cooking uses differ: High-quality EVOO blends are best for low-to-medium heat cooking or finishing, while blends with cheaper oils may have a higher smoke point but fewer nutrients.

• Moderation is key: Regardless of the type, olive oil is calorie-dense, so it should be consumed in moderation as part of a balanced diet to avoid weight gain.

Decoding the 'Blended' Label

Many consumers see the word 'blended' on a label and immediately have questions about quality. When it comes to extra virgin olive oil (EVOO), a blend can signify one of two very different things, and understanding the distinction is crucial for making a healthy choice.

The Healthiest Blends: 100% Extra Virgin Olive Oil

Some of the highest quality and most complex EVOOs are technically 'blended.' This refers to a combination of different EVOO varieties, often from different regions or harvests, mixed by an expert to achieve a specific, desirable flavor profile. These blends are still 100% extra virgin olive oil, made solely from the first mechanical cold-pressing of olives without chemicals or high heat. Because they are entirely EVOO, these blends retain all the health benefits associated with the highest grade of olive oil, including a rich content of antioxidants and heart-healthy monounsaturated fats.

The Less Healthy Blends: Mixed with Refined Vegetable Oils

The second, and more common, type of blended oil is a mix of refined, lower-grade olive oil with cheaper vegetable oils like canola, soybean, or sunflower oil. This is often done to lower production costs and increase a product's smoke point, making it more suitable for high-heat cooking. The refining process, which uses heat and chemical solvents, strips away most of the beneficial antioxidants and polyphenols that are abundant in extra virgin olive oil. The resulting blend offers significantly fewer health benefits and may contain a higher proportion of inflammatory omega-6 fatty acids, depending on the vegetable oils used.

The Health-Boosting Power of Extra Virgin Olive Oil

The robust health benefits of pure EVOO are well-documented and are the reason for its prized status in the Mediterranean diet. These benefits are attributed to its minimal processing and rich nutrient profile.

Nutritional Profile of EVOO

• High Monounsaturated Fat Content: EVOO is primarily composed of oleic acid, a monounsaturated fatty acid (MUFA). These fats are crucial for lowering LDL ('bad') cholesterol and raising HDL ('good') cholesterol, which is beneficial for heart health.
• Rich in Antioxidants: The oil contains over 20 types of polyphenols and high levels of vitamin E. These compounds act as antioxidants, protecting the body's cells from oxidative stress and reducing inflammation.
• Anti-inflammatory Effects: Key compounds like oleocanthal have strong anti-inflammatory properties, with effects compared to ibuprofen. This helps protect against chronic inflammatory diseases.

Comparison: EVOO vs. Blended Oils

Feature	100% Extra Virgin Olive Oil	Blended EVOO	Olive Oil & Vegetable Oil Blend
Processing Method	Cold-pressed; no heat or chemicals.	Blend of different high-quality EVOOs; no refining.	Refined olive oil mixed with cheaper vegetable oils.
Polyphenol Content	High; preserves powerful antioxidants.	High; retains all EVOO benefits.	Low; refining strips most antioxidants.
Fatty Acid Profile	Primarily healthy MUFAs.	Balanced MUFAs and healthy fats.	Varies; often higher in omega-6 PUFAs.
Flavor	Rich, complex, and full-bodied.	Sophisticated, balanced flavor.	Neutral and mild due to refining.
Health Benefits	Maximum potential benefits for heart health, inflammation.	Excellent, maximum health benefits.	Minimal health benefits; primarily for cooking.
Cost	Higher due to premium quality.	High; premium price reflects quality.	Lower and budget-friendly.

Making the Best Choice for Your Health

When choosing a blended olive oil, you must investigate what exactly is in the bottle. Here are some tips to guide your selection:

How to Identify a Healthy Blend

• Read the Label: Look for products that specify "100% Extra Virgin Olive Oil" in the ingredients list. The label should clearly state the contents.
• Check for Certifications: Some high-quality oils carry seals of authenticity from organizations like the North American Olive Oil Association (NAOOA).
• Source and Harvest Date: Premium EVOO often lists the harvest date and the olives' origin. The fresher the oil, the higher its nutritional value.
• Packaging: Quality olive oil should be in a dark glass bottle or tin to protect it from light, which can degrade its quality over time.

Usage Considerations

Even the healthiest oils can be overconsumed. Olive oil, like any fat, is calorie-dense, and moderation is key to avoid weight gain. Incorporating EVOO as a replacement for less healthy fats like butter or margarine yields the most significant health benefits. It is excellent for dressings, drizzles, and low-to-medium heat sautéing, preserving its delicate flavors and nutrients.

Conclusion: The Final Verdict

So, is blended extra virgin olive oil healthy? The definitive answer is: it depends entirely on the blend. A blend of exclusively high-quality extra virgin olive oils retains all the heart-healthy, antioxidant-rich properties of pure EVOO and is an excellent choice. However, a blend that cuts EVOO with cheaper, refined vegetable oils offers significantly diminished nutritional value. For maximum health benefits, prioritize pure, cold-pressed extra virgin olive oil and use it as part of a balanced, healthy diet. Always read the ingredients carefully to ensure you know what you are truly getting.

For more in-depth nutritional information on fats, you can visit the American Heart Association website.

Frequently Asked Questions

What is the key difference between a blended EVOO and a blend with other oils?

The key difference is the ingredients. A blended EVOO contains only extra virgin olive oil, albeit from different sources. A blend with other oils, however, contains a mix of refined olive oil and cheaper vegetable oils like canola or sunflower, which significantly reduces the health benefits.

How can I tell a high-quality blended olive oil from a lower-quality one?

Always check the ingredient list. High-quality blends will state "100% Extra Virgin Olive Oil." Look for reputable brands that list the harvest date and origin. Avoid oils that simply say "blended olive oil" without specifying the contents.

Is it okay to cook with extra virgin olive oil, even if it's blended?

Yes, high-quality EVOO is stable and safe for most everyday cooking, including sautéing and roasting at low-to-medium heat. Contrary to myth, its smoke point is high enough for these applications. The key is not to let the oil smoke, as this can degrade its nutrients.

Do blended olive oils have fewer antioxidants?

A blend of 100% EVOOs retains its high antioxidant content. However, an olive oil blend that includes refined oils and other vegetable oils has far fewer antioxidants because the refining process strips them away.

Are blended oils cheaper because they're less healthy?

Blends containing refined olive oil and cheaper vegetable oils are typically more affordable due to lower production costs and the use of less expensive raw materials. However, their lower price reflects a significant reduction in nutritional quality compared to pure EVOO or high-quality EVOO blends.

What is a safe amount of olive oil to consume daily?

While recommendations vary, a common suggestion is 1-2 tablespoons per day. Olive oil is calorie-dense, so moderation is advised to manage overall calorie intake. It is most beneficial when used to replace other less healthy fats in your diet.

What health benefits are lost in heavily processed olive oil blends?

Heavily processed blends, especially those containing refined vegetable oils, lose most of the valuable antioxidants and polyphenols. This results in a loss of anti-inflammatory properties, reduced protection against oxidative stress, and minimal heart health benefits compared to pure extra virgin olive oil.