Extra virgin olive oil and inflammation: what the rules say and what they don't

If you have searched for “anti-inflammatory properties of olive oil”, you will have found all sorts of things: bold headlines, comparisons with medicines and promises that are hard to back up. We would rather be honest: what European rules say, what the much-mentioned oleocanthal actually is, and what can be said about a good extra virgin olive oil (EVOO).

Can extra virgin olive oil be called anti-inflammatory?

No. In the European Union, any message linking a food to health must be expressly authorised. This is governed by Regulation (EC) 1924/2006 and Regulation (EU) 432/2012, which contains the list of permitted health claims. A claim only makes it onto that list once the European Food Safety Authority (EFSA) has assessed the evidence and the European Commission has approved it.

To date there is no authorised claim that allows extra virgin olive oil, or any of its compounds, to be presented as anti-inflammatory. So, however often the topic comes up online, a brand that sells olive oil cannot claim it. And we don’t.

That takes nothing away from EVOO. It simply puts things in their place: it is a food, not a medicine, and it is worth it for what it is.

What oleocanthal is and why EVOO catches your throat

Oleocanthal is one of the polyphenols naturally present in extra virgin olive oil. It is best known for one very recognisable trait: it is mainly responsible for the peppery sensation you feel at the back of your throat when tasting an intense EVOO, sometimes so clear that it makes you cough a little.

In tasting, that pungency is not a defect but a positive attribute. Together with bitterness and fruitiness, it is part of the profile of fresh, well-made oils. Its intensity depends on the olive variety, the harvest timing and how the oil has been extracted and stored: greener olives and varieties such as Picual tend to give more pungent oils; riper olives give milder ones.

So when an EVOO catches your throat, it is telling you something about its character and freshness, not about any effect on your body.

What can be said about extra virgin olive oil

For olive oil and unsaturated fats there are two authorised claims in the EU:

• Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels.
• Olive oil polyphenols contribute to the protection of blood lipids from oxidative stress; the beneficial effect is obtained with a daily intake of 20 g of an oil containing at least 5 mg of hydroxytyrosol and its derivatives per 20 g.

The first rests on EVOO’s composition: between 70 and 80% of its fat is oleic acid, a monounsaturated fatty acid. The second can only be applied to oils that reach that minimum polyphenol content, which must be shown by analysis.

There are also some neutral facts worth knowing:

• It naturally contains polyphenols such as hydroxytyrosol, oleuropein and oleocanthal, as well as vitamin E.
• It is the reference fat of the Mediterranean diet.
• Like any fat, it provides 9 kcal per gram, around 120 kcal per tablespoon, so it is best used in moderation.
• To be extra virgin, it is obtained by mechanical means only, with a maximum legal acidity of 0.8% and no defects at tasting.

How to choose a good EVOO

If you want an oil with all its character, these are the clues that really help:

• It should clearly say “extra virgin olive oil”. Plain “olive oil” is a blend of refined and virgin oil, with a different profile.
• Check the harvest season or bottling date. The more recent, the more aroma it keeps.
• Look for origin and traceability. A Protected Designation of Origin, such as the Priego de Córdoba PDO, certifies where the oil comes from and that it has passed quality controls.
• Dark glass or tins. Light is one of olive oil’s worst enemies. That is why we also offer our Golden Edition PDO EVOO in a 500 ml tin.
• Taste it. A slight bitterness and a pleasant peppery finish are positive attributes; a flat oil with no aroma, or one that smells rancid or musty, is past its best.

How to use and store it every day

The best EVOO is the one that becomes a natural part of your cooking, with no fuss:

• Raw, on breakfast toast, salads, roasted vegetables or soups, where its aromas show best.
• As a finishing touch on pulses, fish or rice dishes.
• For cooking and frying: thanks to its high oleic acid content, it is one of the most heat-stable oils.

To keep its flavour and pungency, store it away from light and heat, tightly closed to limit contact with oxygen, and use it within a few months once opened. Time also takes its toll: an old oil loses aroma, bitterness and pungency.

Frequently asked questions

Is extra virgin olive oil anti-inflammatory?

There is no authorised claim in the European Union that allows this to be stated, so it is not correct to present it that way. It is a food, not a medicine.

Why does olive oil catch the back of my throat?

Because of oleocanthal, one of its natural polyphenols. It is a positive sensory attribute, typical of fresh, intense oils, not a defect.

Is a more pungent EVOO better?

Not necessarily better, just more intense. Quality lies in the balance between fruitiness, bitterness and pungency and in the absence of defects. There are excellent milder oils and more powerful ones; choose according to your taste and the dish.

What do European rules say about olive oil and health?

They allow only two messages: that replacing saturated fats with unsaturated fats contributes to the maintenance of normal blood cholesterol levels, and that olive oil polyphenols contribute to the protection of blood lipids from oxidative stress, under the intake and polyphenol-content conditions given above.

Conclusion

Extra virgin olive oil doesn’t need exaggerated promises. It is the reference fat of the Mediterranean diet, it brings a flavour that transforms simple dishes and, when it is good, you can recognise it by its fruitiness, its bitterness and that oleocanthal kick in the throat. Choose it well, use it daily in moderation and enjoy it for what it is. You can see all our oils in the Oliva Sí collection.

This article is for general information and does not replace the advice of a health professional.