For the past 10 years, nutrition experts and the general public continue to rank the Mediterranean diet as the healthiest approach to meal planning. A key ingredient in the lifestyle approach is extra virgin olive oil. But a study published earlier this year in the medical journal “Foods” finds even Italian consumers wrongly associate sweeter tasting olive oil as healthier, when the opposite is actually true.
Olive oil is good for you, especially extra virgin olive oil. When part of a healthy diet, olive oil supports cardiovascular and brain health. A 2024 study tracking more than 92,000 American adults over nearly 30 years found consuming just half a tablespoon of olive oil per day reduces the risk of dementia-related death.
The Harvard T.H. Chan School of Public Health study notes that the results remain consistent, regardless of the person’s diet. Utilizing extra virgin olive oil as part of the Mediterranean diet only enhances the positives. A study in Spain found, after six years, older adults eating a Mediterranean diet with extra virgin olive oil scored better on cognitive tests than those on a lower-fat diet. But humans’ tendency to seek appealing flavors may be undercutting the health benefits.
What makes the difference
As the “Foods” study notes, even those who should most have the taste for good olive oil sometimes choose the less healthy variation. “Most people learned what olive oil tastes like from bottles that sat on a supermarket shelf for a year. As oil ages it loses its bitterness and its bite, so a flat, sweet taste starts to feel normal,” explains Nicolas Netien, co-founder and chief scientist at Oleaphen, a Cyprus producer of high-phenolic extra virgin olive oil. “The first time someone tries a fresh, early harvest oil, the intensity surprises them. That bitterness isn’t a flaw. It’s a sign the oil is young and full of polyphenols, the natural compounds that give olive oil its value.”
The Mediterranean diet and its primary health benefits result from a high concentration of monounsaturated fatty acids and minor bioactive components. Polyphenols, specifically, exhibit antioxidant and anti-inflammatory properties. They’re also what gives extra virgin olive oil its more distinctive bitter taste.
Less bitterness and more sweetness means less polyphenols and fewer cumulative health benefits. “Freshly harvested extra virgin olive oil offers its brightest flavor and aroma, along with high levels of naturally occurring antioxidants,” adds Marie-Charlotte Piro, co-founder of Olio Piro in the heart of Tuscany.
Finding the flavor
Most people don’t know what good olive oil should taste like. “Usually, when people gravitate toward less bitter olive oils, it is because they associate bitterness with spoilage,” shares Christy Palma, certified olive oil sommelier at Tuscany Flavor. “In reality, it is completely the opposite. The bitterness and the tickle in your throat are indicators of a fresh, early harvest and higher polyphenol levels.”
“Always when possible taste it as it is and not on a piece of bread or other item. Put directly in your mouth after you properly smell its aromas. The aromas you want to taste are a fine medley of fruity, bitter and a peppery kick,” adds Adam Levy, the Olive Oil Professor. He also points out that origins are important. “Where you harvest your olives is a huge part of the process. Always look for the ‘Harvest Date’ or ‘Pressed On’ date to ensure the bottle you are buying is a fresh option.”
“Spain grows more than 200 olive varieties in groves that include more than 360 million olive trees, creating one of the most diverse olive oil landscapes in the world,” explains Teresa Pérez Millán, general manager at the Spanish Olive Oil Interprofessional. “Arbequina tends to be softer and more delicate. Picual is bolder and more robust. Hojiblanca offers balanced herbal and grassy notes. Different Spanish Extra Virgin Olive Oils naturally pair with different foods, occasions, and cooking styles.”
When sweet is not sour
Not all olive oil is created or grown equally. While eating healthy should always be a priority, sometimes it’s okay to put it on the backburner in favor of flavor.
“Choose the oil for its role in the finished dish,” says Heath Squier with Joyrise Health. “A robust oil can contribute a deliberate peppery, bitter accent to hearty food; a delicate oil can let subtler ingredients remain prominent.” For example, when crafting a homemade pesto Genovese, you don’t want the extra virgin olive oil to overpower the other flavors, but act as the base that unites them into something tastier.
“There tend to be three kinds of olive oil: mild, medium and intense,” explains Niall McCusker with Campbells Prime Meat in Scotland. “Mild olive oil is smooth and sweet, and good for everyday cooking. Medium-intensity olive oil is fruity and peppery, and good for salads and fish. A high-intensity olive oil, meanwhile, will be bitter and aromatic, and good for dipping with bread or finishing off dishes for that extra kick of flavour.”
“My rule is simple: I use a strong, bitter olive oil when I want to notice it, smell it, and taste it. I use a sweeter, milder olive oil when I want it to become part of the dish, connect the ingredients, and bring the flavors together,” says Tanya Kuruts, co-founder of Vegtasty.
In some instances, a high-quality, strong olive oil is desired, not just for the health benefits, but to supplement the flavor. When crafting a traditional Fagioli all’olio e limone, the right extra virgin olive oil gives the reduced broth a smooth texture, allowing the garlic to cook gently and enhance the Italian white beans.
On the other hand, for a robust pappa al pomodoro, a sweeter olive oil may serve better. The taste isn’t as strong, so the flavor of the vegetables, spices and pasta shines through, with the olive oil serving as almost a savory glue. If you finish your presentation with burrata, sprinkle a little bitter olive oil on top to draw out the cheese’s buttery tang in each bite.
When in middle earth
Netien points out, “Across the Mediterranean, olive oil isn’t a garnish. It’s the main fat in the kitchen, poured by the ladleful.” While that may be a little daunting for American families, he adds, even just swapping 1 teaspoon a day of margarine or mayonnaise for olive oil has some health benefits.
For those who can fully embrace the Mediterranean approach, they will likely feel more physically and mentally alive and able to take on the world. Fresh ingredients, shared meals and a balanced lifestyle all contribute to better lives, with enough anecdotal evidence to keep the diet popular for years to come. And for maximum effectiveness, invest in the highest quality, bitter extra virgin olive oil.
Bella Bucchiotti is a freelance writer with a passion for adventure, delicious recipes and authentic storytelling. Through xoxoBella and social media, she shares vibrant travel experiences, mouthwatering dishes and everyday moments that inspire connection.
The post Taste buds are wrong; bitter olive oil is better appeared first on Food Drink Life.
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