You’ve heard of olive oil and the benefits of healthy fats — but what about high phenolic olive oil?
High phenolic olive oil, also known as polyphenol-rich olive oil, is a rare breed of olive oil that ups the antioxidant ante to help support your daily diet. In this article, we’ll cover all the high phenolic olive oil bases — its nutritional qualities, recent research on its health benefits, and how it compares to standard olive oil. And if you decide this oil is something you want to add to your diet, we’ll share the tips and product recommendations you need to incorporate it with ease.
“Antioxidants are compounds that can help prevent free radical compounds from damaging cells and increasing the risk of chronic disease over time.”
Staci Gulbin, RD
What Is High Phenolic Olive Oil?
Let’s start with the basics — what is high phenolic olive oil, and why does it matter?
A phenol is a compound found in polyphenols, which are a type of antioxidant.1 You’re likely familiar with antioxidants from their starring role in foods like blueberries and salmon, but to remind you, antioxidants are compounds that can help prevent free radical compounds from damaging cells and increasing the risk of chronic disease over time. 2 High phenolic olive oils are growing in popularity for their antioxidant-rich properties as the type of olive oil with the most polyphenols.
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The Nutritional Value of High Phenolic Olive Oil
– Credit: Pexels
High phenolic olive oil typically has a phenolic content greater than 500 mg per kg and should be able to retain the health claim limit (250 mg/kg) for at least 12 months after the oil is bottled.3 If you’re looking for the cream of the phenolic olive oil crop, you may want to try “exceptionally high phenolic olive oil,” which contains more than 1200 mg/kg.
The truth is that while regular old olive oil already offers several benefits when it comes to heart and brain health, high phenolic olive oil takes it up a notch.
Staci Gulbin, RD
Phenols may only be around 1-2 percent of the compounds found in olive oil, but that small amount packs a nutrient-dense punch.4 Research shows that high phenolic olive oils are nutritionally superior to seed oils and low-phenol olive oils. 4 This is because these phenols help reduce heart disease risk factors by reducing LDL cholesterol levels in the blood.
Research shows that the optimal phenol content in olive oil for maximum health benefits is higher than 60 mg phenol per 100 grams of extra virgin olive oil.5 Taking this into account, you can see why high phenolic olive oil is the best polyphenol-rich olive oil of all.
Have you tested out any high phenolic olive oils? We’d love to hear about your thoughts in the comments!
Standard Olive Oil Vs. High Phenolic Olive Oil
If you’re a fan of standard olive oil and thought it couldn’t get any better than that, you may wonder if there’s any real benefit in switching from your EVOO to high phenolic olive oil. The truth is that while regular old olive oil already offers several benefits when it comes to heart and brain health, high phenolic olive oil takes it up a notch.
The key difference between the two is the specific polyphenols present in each type of olive oil. Standard olive oil contains phenolic compounds in the form of phenolic acids or alcohols, oleuropein derivatives, lignans, and flavonoids.6 On the other hand, high phenolic olive oils contain phenolic compounds in the form of a large variety of polyphenols, which include oleuropein, ligstroside, oleacein, oleocanthal, oleuropein, oleaceinic acid, and oleocanthalic acid, to name a few. 7
These differences in polyphenols also mean that these two olive oils offer differing health benefits.
The Health Benefits of Standard Olive Oil
The benefits of standard olive oil include a decreased risk of chronic diseases like heart diseases, cancer, and diabetes, as well as specific biomarkers related to body composition and inflammation.8 Some research also suggests that olive oil could help in reducing inflammation for those with inflammatory bowel diseases.9
The Health Benefits of Polyphenol-Rich Olive Oil
Alongside the benefits of standard olive oil, high phenolic olive oil is known for its value in improving cognitive function and lowering the risk of neurodegenerative diseases in older adults.10 Its high polyphenol content also means it has amplified antioxidant health benefits.
In some ways, you could say that high phenolic olive oil is like a medicinal olive oil. In fact, some social media influencers even suggest taking shots of high phenolic olive oil as a sort of dietary supplement (which by the way, really isn’t necessary!). But keep in mind that no food product should ever replace any prescription medicines that your healthcare provider recommends you take. Look at nutrient-dense foods like high phenolic olive oil as a supplement to a healthy lifestyle.
Flavor Profile Differences
Aside from the differences in health benefits, it’s important to note that standard olive oil and high phenolic olive oil will have slight differences in flavor. Standard olive oil is sometimes described as tasting a bit fruity, with a hint of bitterness in the back of your throat. In contrast, high phenolic olive oil has what consumers describe as a peppery or slightly bitter taste due to the high polyphenol content.
Buying High Phenolic Olive Oil Today
If you’ve finished reading the above and are convinced that you need some high phenolic olive oil in your life, the next step is to decide where to buy it and which one to choose.
The first step is to look for high phenolic olive oil products that are certified organic and cold-pressed. These two factors will ensure that the high phenolic olive oil you buy is of the highest quality.
If you’re pressed for time and don’t want to do your own research, we recommend the following high phenolic olive oil products that you can buy online at Amazon.com. At the very least, these recommendations can give you an idea of what to look for when making a purchase.
Our Top Product Picks
1) Desert Miracle Extra Virgin Olive Oil
This USDA organic, vegan, kosher, and halal olive oil is cold-pressed EVOO from Morocco.
Bonus: It’s Climate Pledge Friendly!
At $22.94 for 17 fluid ounces, this olive oil is a budget-friendly option at around $1.35 per fluid ounce.
2) PJ Kabos Organic High-Phenolic Greek Extra Virgin Olive Oil
This 2024 Gold Award Winner high phenolic olive oil contains 600+ mg of phenols per kilogram, which is considered “very high phenolic.”
It’s a Greek olive oil that is EU and USDA Organic, and it claims to have the highest phenolic content for an extra virgin olive oil. It’s also hand-harvested and cold-extracted without pesticides.
At $32.25 per 16.9 fluid ounces ($1.91 per fluid ounce), this reserve brand of high phenolic olive oil is on the pricier side — but still not as expensive as other similar brands.
3) Ancient Foods Organic Extra Virgin Olive Oil
This EU Organic and USDA Organic olive oil is cold-pressed and unfiltered from ancient olive trees on Mount Taygetos outside of Sparta, Greece.
Bonus: The olives come from 1,000 year old organic trees from a family business.
At $1.65 per fluid ounce ($27.95 per 16.9 fluid ounce bottle), it’s a great mid-level price option.
How to Add High Phenolic Olive Oil to Your Diet
We’ll go against the advice of social media influencers here to say that you don’t have to drink olive oil at night or take teaspoon olive oil shots to reap the benefits. The simplest way to incorporate high phenolic olive oil into your routine is to simply add it to your kitchen’s cooking oil collection (even better if you can use it instead of cooking spray!).
The next time you cook with oil, it will be there to maximize your nutritional gains with minimal effort. If you’re concerned about smoke point, you can read up on that here.
Some ways you can use high phenolic olive oil include:
- as a cooking oil to sauté vegetables
- to drizzle on vegetables and fish before roasting
- mixed with balsamic vinegar as a tasting oil with bread
- combining olive oil and coffee as a substitute for cream
High phenolic olive oil is arguably the best olive oil for your health due to its high polyphenol content. It can help provide your body with the antioxidants it needs to prevent cell damage and help lower the risk of chronic diseases like heart disease.
What type of high phenolic olive oil you choose will depend on your budget and taste preferences. The most important part is that you choose one you can consume on a regular basis to reap the most health benefits over time.
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Note! The opinions and views expressed by the authors at Organic Authority in blogs and on social media and more, are theirs alone and do not necessarily reflect the views, opinions or position of Organic Authority, Inc and do not necessarily represent the views of Organic Authority sponsors and/or partners. Organic Authority content is for informational and entertainment purposes, and any views expressed should not be accepted as a substitute for qualified expertise. Any highlighted alternative studies are intended to spark conversation and are for information purposes only. We are not here to diagnose or treat any health or medical conditions, nor should this be relied upon as a substitute for professional medical advice, diagnosis or treatment, even if it features the advice of medical practitioners and physicians. When making any lifestyle or health changes, consult your primary care physician.
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7923275/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877547/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316255/#:~:text=Antioxidants%20are%20compounds%20that%20inhibit%20oxidation.%20Oxidation%20is,ascorbic%20acid%20%28vitamin%20C%29%20end%20these%20chain%20reactions.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6724211/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300823/
- https://www.mdpi.com/2304-8158/13/16/2619
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8875923/
- https://pubmed.ncbi.nlm.nih.gov/37508010/
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