Olive oil, a cooking oil derived from olive fruit, is an important part of the diet in the Mediterranean region and is popular for its health benefits and versatility.

Olive oil is a healthy cooking oil, but it does have some myths and dos and don'ts to consider to fully enjoy its benefits without misuse. Here are some common myths about olive oil and advice on how to avoid them:

Myth 1: All olive oils are created equal.

There are different grades and types of olive oil, including virgin olive oil, extra virgin olive oil, and more. Extra virgin olive oils are generally considered to be of the highest quality because they receive the least amount of treatment during production. Choose the type of olive oil that suits your needs.

1. Virgin olive oil:

- Olive oil of the highest quality, usually the first olive extract.

- Not chemically treated or refined, preserving natural flavor and nutrients.

- Intense olive flavor and aroma, suitable for salad dressing, dipping, salad dressing, and lightly heated applications.

2. Extra virgin olive oil:

- Also natural virgin olive oil, but slightly lower in quality than extra virgin olive oil.

- May have a lighter taste and aroma, but still a high-quality cooking oil.

- Suitable for cooking, salad dressing, and baking.

3. Pure Olive Oil:

- Also known as olive oil or regular olive oil, it is usually a blend of different qualities of olive oil.

- Refined and processed, which loses some of its natural flavor and nutrients.

- Suitable for general cooking purposes such as sautéing and roasting.

4. Olive Oil Blend:

- This is a product made by blending regular olive oil with extra virgin or virgin olive oil.

- Usually less expensive, but may lose some of the characteristics of high-quality olive oils.

5. Olive Pomace Oil:

- Produced by chemical solvent extraction and heat treatment of olive pomace (the residue left after olives are pressed).

- Lower quality, loses most of its natural flavor and antioxidants.

- Typically used for high-temperature cooking such as frying.

6. Blended Olive Oil:

- This is a product in which olive oil is blended with other cooking oils to reduce cost or alter taste.

- Quality and characteristics vary by mixing ratio.

Myth 2: Olive oil can be used in large quantities without gaining weight.

Solution: Olive oil is still a high-calorie oil, so consume it in moderation. Even though it's a healthy choice, consuming too many calories can still lead to weight gain.

Myth 3: Olive oil can be cooked at high temperatures.

Solution: While olive oil is safe for cooking at moderate to low temperatures, it is not recommended to use it over high heat, which lowers its smoke point, leading to the production of harmful compounds. For high-heat cooking, it's best to choose an oil with a higher smoke point, such as vegetable or sesame oil.

Myth 4: Olive oil can be stored for a long time without going bad.

Solution: Olive oil is an oxidative food, and exposure to air and light can cause it to go rancid. To preserve the freshness of olive oil, store it in airtight, opaque containers away from sunlight and heat, and use it as soon as possible after opening.

Myth 5: Olive oil is for everyone.

Solution: Although olive oil is healthy for most people, some people may be allergic or uncomfortable with the ingredients in it. If you have specific health concerns or allergies, seek the advice of your doctor or nutritionist before consuming olive oil.

In conclusion, olive oil is a healthy cooking oil, but it still needs to be used in moderation and avoid some common myths to maximize its benefits. Keep a variety of cooking oil choices and be mindful of your personal health needs and preferences.