When talking about cold-pressed olive oil versus refined olive oil, the biggest difference comes down to processing methods and the preservation of beneficial compounds, said Monique Richard, MS, RDN, LDN, a registered dietitian nutritionist and owner of Nutrition-In-Sight.
“Cold-pressed extra-virgin or virgin olive oil (EVOO, VOO) is mechanically pressed from olives without heat or chemical refining,” Richard explained to MNT. “Therefore, it retains vital compounds such as polyphenols, antioxidants, and vitamins that support anti-inflammatory and neuroprotective effects. ‘Refined’ or ‘regular’ olive oil is often processed with heat and industrial refining, which can remove many beneficial antioxidants during processing.”
When shopping for a quality EVOO, Richard advised looking for:
- “Extra virgin” or “virgin” on the label, often also identified as imported from Italy, Spain, etc., or are you in a region that harvests and produces quality oil locally that you would be able to access or learn more about?
- Dark glass bottles or tins (protects oil from light)
- Harvest date or production date when available
- Single-origin or regionally labeled oils
And she said to avoid:
- Clear plastic bottles
- Oils stored near heat or direct light in stores
When looking to add more EVOO to your diet, Richard said it’s important to emphasize that olive oil works best as part of an overall dietary pattern rich in vegetables, legumes, whole grains, and protein sources such as fish — not as a standalone “superfood.”
She said that some simple ideas of incorporating EVOO into your diet (1-2 tablespoons is plenty) with actual food — sans the TikTok shot trend — include:
- Mixing with herbs and spices or balsamic vinaigrette for a bread dipping oil, or a popcorn topping.
- Using EVOO for salad dressings and vinaigrettes.
- Drizzling over roasted vegetables, whole grains or fruit, and, yes, could even enhance some cake, and desserts.
- Adding to soups, hummus, or dips as a finishing oil, topped with a sprinkle of fresh or dried herbs.
- Using for sautéing vegetables, garlic, or toasting nuts and seeds.