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Olive oil is one of the healthier oils around, because it’s full of nutrients and antioxidants. Using high quality ‘extra virgin’ olive oil is pretty standard on a Paleo diet. But just how good is the olive oil in your kitchen?

Apparently some olive oils are not all they seem…

Olive oil comes in different categories: ‘Extra virgin’, ‘virgin’, ‘fine virgin’, (normal) ‘olive oil’ and ‘pomace’. ‘Extra virgin’ is the label put on an oil containing less than 1% acid.

Recent research from the Olive Institute (University of California in Davis) revealed that more than half of the olive oils presently on the market are bad quality. Often, despite what they label says, it is not always ‘extra virgin’ olive oil and is sometimes mixed with cheaper oils like hazelnut oils or even soybean oil! Sometimes the oil can be made from overripe and rotting olives. This olive oil does not have any nutritional or health benefits and can even be harmful…

Olives are fruits, making it a very unique oil. Olives are drupaceous (stone fruits), like prunes and cherries. The oil is made with a simple hydraulic press, much like the one we use for fruit juices. This in contrast to the “vegetable” oils, which are made in a refinery with the use of solvents, heat and high pressure – not very natural!

Olive oil is made gently which is why it keeps the ‘extra virgin’ quality, full of antioxidants in the forms of polyphenols and sterols, and vitamins E and K. Olive oil contains large quantities of CoQ10, an antioxidant which is very effective in protecting our heart and fighting chronic inflammations.

Choosing a Good Quality Olive Oil

It’s really important to make sure the olive oil you use is good quality – and really is what it says it is only the label. There are a few ways you can get more certainty about the olive oil you buy:

• Develop a taste for olive oil. There are course and tasting session run, which will help you get a feel for what it should taste like. This will help you identify if the oil you purchase is a good one.
• Buy only brands that are certified by trustworthy organisations.
• If possible, buy directly from the olive growers and producers.
• You might have heard about the refrigerator test: when you put olive oil in the fridge, it should solidify. If it doesn’t solidify, you could be dealing with a mixture of oils. BUT! This test is not 100% trustworthy, as some very high quality olive oils will not solidify.

If you’re not happy with some olive oil that you’ve purchased – return it – and try another brand.

Understanding Olive Oil Labels

The terminology used on olive oil labels can be confusing, especially when marketing language is designed to mislead consumers. While “extra virgin” is meant to indicate the highest quality, not all oils labelled as such meet the strict standards required. In Australia, there is no mandatory regulation ensuring that olive oils meet these criteria, which is why buyer awareness is essential.

Look for certifications from reputable organisations like the Australian Olive Association or the International Olive Council. These third-party certifications confirm that the oil meets quality and authenticity benchmarks. Labels that include harvest and bottling dates are another sign of transparency and quality.

How to Store Olive Oil Correctly

Even the highest quality olive oil will degrade quickly if it’s not stored properly. Exposure to light, air and heat are the three biggest enemies of olive oil. Always store your bottle in a cool, dark place – ideally in a pantry or cupboard away from your stovetop. Choose oil that comes in dark glass bottles or tins to limit light exposure.

Once opened, try to use your olive oil within two to three months. If it starts to smell musty, greasy, or like crayons, it’s likely gone rancid. Rancid oil not only loses its nutritional value but may also contribute to oxidative stress in the body – the very opposite of what good olive oil should be doing!

The Role of Olive Oil in a Paleo Diet

Olive oil plays a vital role in a well-rounded Paleo lifestyle. Its fat profile is predominantly monounsaturated, particularly oleic acid, which has been shown to reduce inflammation and support cardiovascular health. Compared to industrial seed oils, which are high in omega-6 and often oxidised, olive oil is far more stable and anti-inflammatory.

Because it’s minimally processed, olive oil retains its polyphenols, tocopherols (vitamin E), and squalene, all of which are potent antioxidants. These compounds are associated with reduced risk of chronic diseases, improved skin health, and stronger immunity – all important pillars of a Paleo-centric approach to wellbeing.

Cooking with Olive Oil: Myth vs. Fact

One common myth is that you shouldn’t cook with olive oil because it has a low smoke point. In reality, high-quality extra virgin olive oil has a smoke point between 190°C and 210°C, making it suitable for most sautéing, roasting and baking. Its rich antioxidant profile also means it’s more stable than many seed oils when heated.

However, for very high heat applications such as deep frying or searing, it’s best to use a more heat-stable fat like tallow or coconut oil. Save your best extra virgin olive oil for drizzling over salads, vegetables, grilled meats or as a finishing oil on cooked dishes to enjoy its full flavour and nutritional benefits.

How to Test Olive Oil at Home

While lab tests are the only way to know the exact composition of your olive oil, there are a few simple at-home tests you can try to get a feel for its quality:

• Smell test: High-quality olive oil should smell fresh and fruity, not greasy, musty or neutral.
• Taste test: Sip a small amount and let it coat your tongue. It should taste slightly bitter and peppery. A scratchy feeling at the back of your throat is a good sign of polyphenol content.
• Colour test: Contrary to popular belief, colour is not a reliable indicator of quality, as it can be manipulated with chlorophyll or carotene. Don’t judge by colour alone.

Spotlight on Australian Olive Oil

Australia is home to several award-winning olive oil producers who adhere to high production standards. Brands like Cobram Estate, Red Island, and Mount Zero offer certified extra virgin olive oils that are cold-pressed, unrefined, and locally sourced. Buying Australian-grown oil not only supports local agriculture but also ensures fresher products with a shorter supply chain.

When possible, attend farmers markets or buy direct from small batch producers. This gives you the opportunity to ask questions about their production methods, harvest timing, and bottling practices – helping you build trust in the quality of your oil.

Using Olive Oil Beyond the Kitchen

Olive oil isn’t just for food – its natural properties make it a valuable addition to your natural skincare and wellness routines. Thanks to its emollient and anti-inflammatory benefits, it can be used as:

• Moisturiser: A small amount can hydrate dry skin, especially on elbows and knees.
• Makeup remover: Gently dissolves makeup while nourishing the skin.
• Hair treatment: Use as a pre-wash conditioner to soften dry or damaged hair.
• Carrier oil: Combine with essential oils for massage or aromatherapy blends.

When using olive oil for non-food purposes, stick to certified organic extra virgin oil to avoid applying inferior or adulterated oil to your skin.

The Bottom Line on Olive Oil

Olive oil is a cornerstone of healthy, traditional diets and remains one of the most valuable natural fats available. But not all olive oil is created equal. To reap the full health rewards, choose a reputable, certified extra virgin olive oil, store it correctly, and use it wisely in your cooking and daily routine.

If you’re going to invest in one ingredient to elevate both your meals and your health, make it a good olive oil. The benefits to your heart, brain, skin and cells are well worth the effort to choose wisely.

How do you choose a good olive oil and what do you use it for? Do you have any brands, which you’d recommend? Please share your olive oil hints and tips in the comments below!