Discover whether olive oil is classified as a seed oil and its origins.
Key Takeaways:
Seed oils are everywhere in our modern world — they line grocery store shelves, hide in processed foods, and are often promoted as “healthy cooking” staples. Yet, more people are becoming aware of their potential health drawbacks, including inflammation and chronic disease ❶.
Many are turning to alternatives like olive oil, celebrated for its rich flavor and reputation as heart-healthy. But is olive oil truly free from seed oils? This question often arises, especially since some olive oils are mixed with cheaper seed oils. If you're unsure or want to know more, keep reading for a clear answer.
Seed oils are oils extracted from the seeds of plants, such as sunflower, canola, soybean, sesame, cottonseed, and grape seed. These oils are typically obtained through chemical extraction processes, which may involve solvents and high heat.
Concerns have been raised about the potential health effects of consuming high levels of seed oils, especially when they are subjected to high heat, as this can lead to oxidation and the formation of harmful compounds (such as aldehydes and free radicals).
No, olive oil is not considered a seed oil. It is classified as a fruit oil and is extracted from the pulp of the olive fruit, typically through pressing. However, an ongoing issue in the olive oil industry is the adulteration of olive oil with cheaper seed oils.
Adulteration occurs when lower-quality oils are mixed with authentic olive oil to increase volume and reduce costs while maintaining the appearance of a premium product ❷. Some of these oils used as “adulterants” include soybean, sunflower, sesame, canola, and corn oil. This practice is particularly problematic because it undermines the health benefits and authenticity of olive oil while posing potential risks for individuals with allergies or sensitivities to seed oils.
For example, EVOO that is mixed (adulterated) with hazelnut oil (HAO) can cause allergies in people sensitive to hazelnuts. Tests like SDS-PAGE (a way to look at proteins) found hazelnut proteins in EVOO when it was mixed with certain types of HAO. These proteins, like Cor a 1 and Cor a 9, are known to trigger allergies ❸.
Not all bottles labeled "olive oil" are what they seem.The seed oils commonly used in these blends include:
The addition of seed oils not only dilutes the health benefits of authentic olive oil but may also reintroduce potential health risks, such as inflammation and oxidative stress, which are associated with seed oils’ high omega-6 fatty acid content.
With the risk of seed oil adulteration in mind, it’s important to know how to spot genuine, high-quality olive oil. By taking a few simple steps, you can make sure that the olive oil you bring home is pure and free from unwanted additives.
Here are some tips to help you identify seed oil-free olive oil:
Choose olive oils with trusted certification labels like PDO (Protected Designation of Origin) or PGI (Protected Geographical Indication). These labels show that the oil is high-quality and authentic, meaning it’s less likely to be mixed with cheaper seed oils.
The IOC (International Olive Council) seal also confirms the oil meets global standards.
Always check the ingredient list. Pure olive oil should list only "olive oil." If you see other oils like sunflower or canola, it means the oil is mixed with seed oils. Avoid terms like "light" or "pure olive oil," which often indicate that the oil has been refined and may contain added oils.
Buy olive oil from well-known brands, local producers, or trusted stores. These sources are more likely to offer high-quality, authentic olive oil. You can also check reviews or buy directly from small-scale producers to be sure of what you’re getting.
If you're looking to diversify your cooking oils while avoiding seed oils entirely, consider algae oil from Algae Cooking Club. Unlike seed oils, algae oil is derived from microalgae, which offers a sustainable, seed oil-free alternative with a high smoke point and a neutral flavor that works well in various dishes.
While not always a rule, high-quality olive oil is usually more expensive because it’s made from better olives and requires more care. Be cautious of cheap olive oils, as they may be diluted with seed oils. Paying a little extra for a certified, high-quality olive oil is worth it for better taste and health benefits.
Olive oil remains a favorite for its heart-healthy benefits and rich flavor, but it’s important to choose a product that is pure and free from seed oil contamination. Knowing the risks of seed oil adulteration empowers you to make smarter, healthier choices!
Looking to go beyond olive oil? Not only is algae oil from Algae Cooking Club completely seed oil-free, but it also boasts a high smoke point, a neutral flavor, and sustainability that aligns with health-conscious and eco-friendly values. Adding algae oil to your kitchen ensures you’re cooking with confidence!
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
