Is Olive Oil Actually Healthy Reddit

You're scrolling through Reddit, and you see the same debate for the tenth time. One thread claims olive oil is a Mediterranean miracle food. The next, buried in a fitness sub, warns it's just 'empty calories' sabotaging your cut. So, you're stuck wondering, is olive oil actually healthy reddit? The answer is yes, but with a huge catch that most people ignore.

Olive oil is healthy because of its chemical structure, but it's also one of the most calorie-dense foods on the planet. Your body doesn't see 'good' or 'bad' food; it just sees 120 calories per tablespoon. Understanding this difference is the key to using it to your advantage instead of letting it stall your progress.

Key Takeaways

• Olive oil is healthy due to its high concentration of monounsaturated fats (oleic acid), which have anti-inflammatory properties.
• One tablespoon of olive oil contains approximately 120 calories, making portion control the single most important factor.
• You can cook with Extra Virgin Olive Oil; its smoke point of 375-400°F is safe for most home cooking like sautéing.
• The term 'light' olive oil refers to a lighter flavor and color due to refining, not fewer calories.
• The biggest mistake is 'eyeballing' your pour; a casual 'glug' can easily add 300-400 calories, erasing a calorie deficit.
• Real Extra Virgin Olive Oil should have a harvest date on the bottle; 'best by' dates are less reliable indicators of freshness.

What Actually Makes Olive Oil “Healthy”?

Let's cut through the noise. The reason olive oil gets its 'healthy' reputation comes down to one thing: its fat profile. It's packed with monounsaturated fats, specifically a fatty acid called oleic acid.

Think of it like this: fats aren't all created equal. You have saturated fats (like in butter and coconut oil), polyunsaturated fats (like in sunflower and corn oil), and monounsaturated fats. While none are inherently 'evil', your body responds to them differently.

The oleic acid in olive oil is known for its anti-inflammatory effects. In a world where chronic inflammation is linked to dozens of issues, having a primary fat source that fights inflammation instead of contributing to it is a significant win.

This is why it's a cornerstone of the Mediterranean diet, which is consistently linked to better heart health outcomes. It's not magic; it's just a population replacing fats that can be problematic in high amounts (like saturated fats and certain omega-6 polyunsaturated fats) with a fat that is actively beneficial.

So when someone on Reddit asks if it's healthy, the answer is a definitive yes from a chemical standpoint. It provides a type of fat that supports your body's systems. But that's only half the story.

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Why People Think Olive Oil Is Unhealthy (The Myths)

If it's so good, why is there so much debate? The confusion comes from three major myths that get twisted and repeated online. Let's dismantle them one by one.

Myth 1: "It Makes You Fat"

This is the most common and the most misleading. Olive oil doesn't 'make' you fat. Consuming more calories than you burn makes you fat. Olive oil is just an incredibly easy way to do that without realizing it.

One tablespoon is 14 grams of pure fat, clocking in at around 120 calories. A small, healthy-looking salad can quickly turn into a 500-calorie bomb if you're not careful with the dressing. That 'healthy drizzle' over your roasted vegetables? That could be 200 calories you didn't account for.

If you're in a 500-calorie deficit to lose one pound a week, an uncontrolled pour of olive oil can wipe out 50-75% of that deficit instantly. The problem isn't the oil; it's the dose.

Myth 2: "You Can't Cook With It"

This myth is about smoke points. The idea is that heating olive oil, especially Extra Virgin Olive Oil (EVOO), past its smoke point creates harmful compounds. This is true for any oil. However, the smoke point of EVOO is wildly underestimated.

Quality EVOO has a smoke point between 375°F and 400°F (190-204°C). Most stovetop sautéing happens around 350°F. You are perfectly fine to cook with it. The only time you'd run into trouble is with very high-heat searing or deep-frying, where an oil like avocado oil (smoke point 520°F) is a better choice.

Refined ('regular' or 'light') olive oil has an even higher smoke point (up to 470°F) because the impurities that burn have been removed. So, the idea that olive oil is a 'no-cook' oil is simply false.

Myth 3: "It's Inflammatory Like Seed Oils"

This is a complete misunderstanding. People lump all 'vegetable oils' together. The concern with many cheap seed oils (like soybean, corn, and sunflower) is their high concentration of Omega-6 fatty acids. While Omega-6 is essential, our modern diets often have a ratio that is heavily skewed towards Omega-6 and low on Omega-3, which can promote inflammation.

Olive oil is not in this category. It's a fruit oil, not a seed oil, and its primary fat is Omega-9 (oleic acid), which is anti-inflammatory. It actually helps balance the inflammatory effects of a diet high in Omega-6.

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How to Use Olive Oil The Right Way

Knowing olive oil is healthy is useless if you don't use it correctly. Here is a simple, four-step process to get all the benefits without the unintended consequences.

Step 1: Choose The Right Type

• Extra Virgin Olive Oil (EVOO): This is the highest quality. It's unrefined and cold-pressed, meaning it retains the most antioxidants (polyphenols) and flavor. Use this for dressings, finishing dishes, or low-to-medium heat cooking where you want the flavor to shine.
• Virgin Olive Oil: Similar to EVOO but with slightly higher acidity. It's less common in stores.
• Regular / 'Light' Olive Oil: This is refined olive oil. The 'light' refers to the flavor and color, NOT the calories. The refining process gives it a higher smoke point and a neutral taste, making it a workhorse for general-purpose cooking and baking where you don't want a strong olive flavor.

For most people, having one bottle of good EVOO for flavor and one bottle of regular olive oil for high-heat cooking is a perfect setup.

Step 2: Measure Your Portions

This is the most critical step. Do not 'eyeball' your pour. For one week, force yourself to use a real tablespoon to measure your oil. You will be shocked at how small a true 120-calorie serving is. That free-pour 'glug' you thought was a tablespoon is more likely 2-3 tablespoons (240-360 calories).

When you track your calories, you must track your oil. It's a non-negotiable. It's the hidden variable that causes people to say, "I'm in a deficit but not losing weight."

Step 3: Store It Correctly

Olive oil's three enemies are heat, light, and air. Exposure to any of them will degrade the quality and cause it to go rancid faster. Storing your bottle right next to the stove is the worst thing you can do.

Keep it in a cool, dark place like a pantry or cupboard. Make sure the cap is screwed on tight after each use. A good oil should be used within 3-6 months of opening.

Step 4: Learn to Spot Quality (and Fakes)

Unfortunately, the olive oil industry has a fraud problem. Here are two simple ways to protect yourself:

1. Look for a Harvest Date: A 'best by' date is meaningless. You want to know when the olives were actually picked and pressed. Look for a date on the bottle. Good producers are proud of this. Buy oil from the most recent harvest available.
2. Check for Certifications: Look for third-party seals like the California Olive Oil Council (COOC) or the international Ultra Premium (UP) standard. These seals verify quality and authenticity.

A high price doesn't guarantee quality, but a very low price for EVOO is a major red flag.

Olive Oil vs. Other Fats: A Realistic Comparison

So, where does olive oil fit in with other common fats? Here’s a no-nonsense breakdown.

• vs. Avocado Oil: Avocado oil has a much higher smoke point (520°F) and a neutral flavor. It's the clear winner for high-heat searing. Olive oil has a better flavor for dressings and finishing. Both are great sources of monounsaturated fats.
• vs. Coconut Oil: Coconut oil is about 90% saturated fat. While the panic about saturated fat was overblown, it doesn't have the same proven heart-health benefits as the monounsaturated fats in olive oil. Use it for its specific flavor in certain dishes, but don't treat it as a health panacea.
• vs. Butter: Butter is a dairy fat, mostly saturated, and brings incredible flavor. It also contains some fat-soluble vitamins. It's not an enemy. Use it for flavor where it counts, but it shouldn't be your primary, all-purpose cooking fat if health is a top priority.
• vs. Seed Oils (Corn, Soybean): This is where olive oil has a massive advantage. These oils are typically very high in Omega-6 fatty acids, which can be pro-inflammatory when consumed in the high quantities typical of a Western diet. Olive oil's Omega-9 profile makes it a much better choice for your daily driver.

The bottom line is this: variety is good, but for a general-purpose, health-focused oil, olive oil is one of the best choices available. Just respect its calorie density.

Frequently Asked Questions

How many calories are in a tablespoon of olive oil?

One tablespoon of olive oil contains about 120 calories and 14 grams of fat. This number is consistent across all types, including extra virgin, virgin, and 'light' olive oil.

Is extra virgin olive oil really better?

For health benefits and flavor, yes. EVOO is unrefined, so it contains the highest levels of polyphenols-powerful antioxidants that contribute to its anti-inflammatory properties. For high-heat cooking, a refined olive oil is a fine and more affordable choice.

Can olive oil help with weight loss?

No single food causes weight loss. Olive oil can be part of a successful weight loss diet because it's satiating, but only if you account for its calories. Its 120 calories per tablespoon must fit within your daily calorie deficit.

Does olive oil expire?

Yes, it absolutely does. It doesn't spoil like milk, but it goes rancid, losing its health benefits and developing an off-putting, crayon-like taste. Always check for a harvest date and aim to use a bottle within 3-6 months of opening it.

Is green olive oil better than yellow?

The color is not a reliable indicator of quality. A greener oil often comes from less ripe olives and has more chlorophyll, but a golden-yellow oil can be just as high in quality. A better sign of a fresh, high-polyphenol oil is a peppery or bitter taste on the back of your throat.

Conclusion

Olive oil is healthy. The science on its monounsaturated fats and anti-inflammatory properties is clear. But in practice, its health impact is determined entirely by how you use it.

Treat it like any other food: a source of calories that needs to be accounted for. Measure your portions, store it correctly, and you'll get all the benefits without unintentionally sabotaging your fitness goals.