The debate over cooking oils has recently hit a boiling point, with olive oil and seed oils being pitted against each other in the health conversation.
Olive oil has long been hailed as “liquid gold,” with many touting its numerous health benefits, including heart health improvements and reduced inflammation.
Several studies back up these claims, adding weight to its popularity.
However, experts like Laurentia Campbell, a nutrition specialist and advisor to the World Health Organization, urge caution when considering the research on olive oil.
According to Campbell, much of the olive oil research has been conducted on populations who are already well-off or follow a healthy Mediterranean diet.
This, she points out, means the results may not apply to everyone.
Seed Oils Under Scrutiny
While olive oil enjoys a glowing reputation, alternatives like safflower, sunflower, and soybean oils have faced criticism.
Some health experts argue that seed oils can increase inflammation, which is linked to a host of health problems, including type 2 diabetes, heart disease, depression, and even Alzheimer’s disease.
Robert F. Kennedy Jr., the Health and Human Services Secretary, has gone as far as to claim that Americans are being “unknowingly poisoned” by these oils.
That said, experts caution that the research surrounding seed oils is mixed, with no clear consensus on whether they are truly harmful.
So, rather than rushing to pour olive oil on everything, experts recommend taking a more nuanced approach to the issue.
The Olive Oil Craze: Is It Too Much of a Good Thing?
The olive oil craze has gained serious traction, especially among influencers and celebrities.
However, experts warn that it’s possible to overdo it.
Despite olive oil’s health benefits, it is very calorie-dense.
Consuming too much could actually lead to weight gain and its associated health risks.
New York dietitian Michelle Routhenstein shared an example of a client who was drinking an entire cup of olive oil per day in hopes of losing weight.
Instead, this extreme behavior hindered his weight loss efforts and negatively affected his cholesterol levels.
According to Routhenstein, excessive consumption of olive oil, which can be high in saturated fat, may cancel out its purported benefits.
Olive Oil’s Market and Safe Consumption
Olive oil has become a global market powerhouse, valued at around $14.2 billion in 2022 and expected to grow at a rate of 3.33% annually.
By 2030, experts predict the market could reach $18.42 billion.
For many chefs and dietitians, cooking with olive oil is considered safe and even ideal for certain dishes.
However, health experts, including Campbell, emphasize that the benefits of oils depend on their ratio of omega-3 to omega-6 fatty acids, as well as the temperature at which they are cooked.
Omega-3s are vital for heart, brain, and eye health, while omega-6s contribute to brain function and heart health.
The Smoke Point Factor
Every oil has a different smoke point, which is the temperature at which it starts to break down, release harmful byproducts, and lose its nutritional value.
Olive oil’s smoke point is lower than many seed oils, sitting around 325°F (165°C), making it unsuitable for high-heat cooking like frying chicken.
Seed oils, on the other hand, have higher smoke points, making them safer for such cooking methods.
For example, safflower oil’s smoke point is the highest, at 510°F (265°C), followed by soybean oil at 450°F (230°C).
The Debate on Safety
Experts like Dr. Mark Hyman, a practicing family physician, have also weighed in on the safety of cooking with seed oils.
In a recent episode of the Huberman Lab podcast with Dr. Andrew Huberman, Dr. Hyman discussed the mixed data on seed oils.
He pointed out that while there is no definitive proof that seed oils are harmful, they are a safer alternative than cooking with butter or bacon fat.
Health Influencers and the Olive Oil Trend
The olive oil trend has even made its way into the influencer world, with many celebrities and fitness enthusiasts touting the oil’s benefits.
Celebrities like Dua Lipa drizzle it on ice cream, bodybuilders claim it helps them bulk up, and Jennifer Lopez credits it for her glowing skin.
Even biohacker Bryan Johnson has jumped on the bandwagon, drinking several tablespoons of olive oil daily as part of a controversial longevity diet.
Despite the growing olive oil hype, experts like Campbell urge people to be cautious and not fall victim to “health-washing” by influencers.
She advises: “Trust the science and use your head.”
In the end, when it comes to olive oil and seed oils, balance and moderation are key.
While olive oil can be a healthy choice in moderation, it’s important to remember that there’s no one-size-fits-all solution when it comes to nutrition.