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Various myths about olive oil, the 'truths' and 'falsehoods' of olive oil

There are several myths and misconceptions about olive oil, some of which are true but most of the time untrue. I have collected some and will publish them in this blog.

fry with olive oil
fry with olive oil

True and false olive oil, the various myths about olive oil:

  1. All olive oil is the same: This is not true. There are several types of olive oil, including extra virgin, virgin, refined and flavored oils, which vary in taste, aroma and quality.

  2. Olive oil loses its nutritional value when heated: Although some nutrients are sensitive to heat, olive oil retains many of its nutrients and health benefits when heated moderately. When heated at high temperatures, the oil can become bitter and lose some of its flavor compounds as they evaporate.

  3. Olive oil is only for salads. This is not true. Olive oil is a versatile oil that can be used for cooking, baking, frying and frying. It can also be used in dressings, marinades and sauces.

  4. Olive oil should be stored in the refrigerator. This is also not true. Olive oil is best stored in a cool, dark place (e.g. a cellar), but not in the refrigerator. The cold can solidify the oil and affect the taste. We do not use butter but olive oil. This means that a 500ml bottle has a permanent place on our counter.

  5. Olive oil makes you fat: Although olive oil is calorie-dense, it is a healthy source of fat, which can help with satiety and increase the absorption of nutrients from vegetables. Moderate consumption fits well into a healthy diet.

  6. You can't bake with extra-virgin olive oil: Although extra-virgin olive oil has a lower smoke point than some other oils, it can be used for baking at moderate temperatures. We use 'Extra Virgin' for everything, both in salads and for baking. However, it may not be ideal for high temperature frying.

  7. Olive oil improves with age: While some oils, such as wine, can mature and improve with time, olive oil deteriorates in quality with time and exposure to light (UV) and heat. After two years, it is no longer recommended to consume the olive oil. Our bottles also have a production date on them.

  8. Choose olive oil with a quality mark, such as the EU Protected Geographical Indication (GGA) label. Half true. Not all olive oil has a quality mark and this is still subject to tampering. It is better that you know where your olive oil comes from and that its origin can be traced back. With our olive oil you know exactly when the olives have been picked and pressed. Even the farmer and location are mentioned. Click:

  9. Buy olive oil in a dark bottle to prevent oxidation. This is also half true. Oxidation occurs after a long time due to UV light. Better buy a small bottle. This one will run out sooner so buy a new one. With a transparent bottle it is much more important that you see the correct color of the oil. An important addition here. Most olive oil in the supermarket is 'enriched' with chemicals, which keep the oil coloured, stable and clear. A clear oil is not very pleasant in terms of taste or flavorings have been added here.

  10. Olive oil lowers cholesterol. True! Ellen, co-owner of Casa Junius, had high to very high cholesterol levels when we lived in the Netherlands. So high, in fact, that she took pills for this. And yes, we used butter on our bread and for baking. In Spain we do not use butter, but only our own Extra Virgin olive oil. Her cholesterol levels have now returned to a normal level and she no longer uses pills. Of course this may be different for everyone, but medical publications also point to this effect. In any case, we are happy and live healthy lives.

Date and batch number of the Casa Junius olive oil bottle
Date and batch number of the Casa Junius olive oil bottle

Not all various myths about olive oil are true. By knowing the facts, you can choose the best olive oil for your needs and use it properly.

Olive oil vs butter

a good olive oil makes the salad taste better
a good olive oil makes the salad taste better

Olive oil and butter are both fats commonly used in cooking, but they have different properties and flavors. Here are some comparisons of the true and false olive oil vs. butter:

Nutritional value:

  • Olive oil: Olive oil is rich in monounsaturated fatty acids, which can be beneficial for the heart and lower cholesterol levels. It also contains antioxidants such as vitamin E.

  • Butter: Butter contains saturated fats and cholesterol, which can contribute to elevated cholesterol levels. It also contains vitamins A and D.

Use in cooking:

  • Olive oil: Olive oil has a higher smoke point than butter, meaning it can withstand heat better. It is therefore suitable for baking, roasting and roasting, as well as for making dressings and sauces.

  • Butter: Butter has a lower smoke point than olive oil and can burn at high temperatures. It is often used for baking baked goods, sautéing over medium heat, and for adding flavor to dishes.


  • Olive Oil: Olive oil has a characteristic fruity taste, which can vary depending on the variety and quality. It can provide both a neutral background flavor and add a distinct flavor to cold dishes.

  • Butter: Butter has a rich, creamy taste, which is unique to dairy products. It adds a buttery flavor and texture to dishes, although you shouldn't overdo the latter.

Health aspects:

  • Olive oil: Olive oil is known for its many health benefits, including reducing the risk of heart disease, anti-inflammatory properties and possible protection against certain cancers.

  • Butter: Butter contains saturated fats, which are linked to an increased risk of heart disease and other health problems when consumed in excess. However, moderate consumption of butter can fit into a balanced diet.

Final conclusion of various myths and misconceptions about olive oil

Olive oil and health
Olive oil and health

True and untruths intertwine and then you also have half-truths. Taste is also an important aspect. But in our opinion, the health benefits are the deciding factor in choosing a good olive oil.

Maybe it's preaching to our own parish, but Ellen and I swear by our own Extra Virgin olive oil. Fortunately, we are in the middle of the olive region and produce our own olive oil. You, as a reader, can also benefit from it:

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