Extra Virgin Olive Oil

Mediterranean diet

When talking about a healthy diet, I do not think we should consider ketogenic diet as the dietary approach that is by no means suited for each and every one of us who wants to become or remain healthy. Everyone should be able to find out what suits them best and how they feel when they eat a particular food. Unfortunately, there’s a whole bunch of processed foods out there which do not make a lot of people feel any worse short term but should be avoided to prevent disease.

extra virgin olive oil

Historically, some people were lucky to have been born and raised in the Mediterranean. Whether you do or don’t know where I’m going with this, I highly recommend watching The Big Fat Fix Movie. It shows, quite nicely, how people of the particular geographical region used to thrive on high-fat lifestyle. Mediterranean diet, to be more precise. Back in the days, most of their fat intake came from olive oil and, although it’s Italy we’re talking about, they prepared and ate pizzas only on special occasions. Not to even mention sweets. They were there, and they were yummy but consumed extremely rarely comparing to our lifestyles. The Mediterranean diet has been linked to longevity, improved quality of life, and a lower incidence of cardiovascular disease, cancer, and cognitive decline.

Extra Virgin Olive Oil

The main difference between seed oils and olive oil is that the latter is a real juice that contains hundreds of non-fat components which have great biological potential: Vitamin E, carotenes, chlorophyll, and a number of phenolic compounds, to name just a few. Moreover, unlike olive oil, oils derived from seeds normally need to be refined to become appropriate for human consumption. This means that they lose a majority of their potential in the process, making them not much more than mere sources of fat.


extra virgin olive oil

Virgin olive oil and Extra virgin olive oil (EVOO) have similar chemical composition. Olive oil, on the other hand, contains only a small percentage of virgin olive oil (5-10%) that is added to previously refined olive oil. As such, the content of micronutrients is way lower than that of virgin olive oils. Yet, still higher than those derived from seeds.

Picking olives for the EVOO

I’ve been one lucky bastard living in an area where extra virgin olive oil and extra nice red wine are produced. And I do take an advantage of this privilege. A couple of weekends ago, I got invited to olive picking. A small family-run olive plantation on the coast demanded two days of approximately 30 people working 9 – 5, with a nice lunch break in between out in the open. We picked every single olive from every single tree, being extra careful not to break any branches. As the plantation is organic, some of the trees had been attacked by this bug called olive fruit fly, and there were only a few olives among survivors on those trees.

extra virgin olive oil

For the oil to be organic and “extra-virgin“, the olives underwent cold pressing within 24 hours of picking. The picking itself was a great experience, although somewhat tiring. But it was definitely a nice type of tiredness.

extra virgin olive oil

I can hardly wait to get a hold of a bottle of self-picked, organic, extra virgin, and extra healthy olive oil! When I do, I’ll post pictures, as I’m, of course, keeping the juice.

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Nutritional and medical disclaimer
Please note that I am not a nutritional or medical professional. I do not give out any medical advice. I only share my own experience on this blog and encourage you to consult with your doctor before starting any diet or exercise program. The nutritional information provided for my recipes is an estimate. Please calculate nutritional information on your own before relying on them. None of the recipes I post are meant to be used by any specific clinical population. The ingredients in my recipes do not affect my glucose levels or cause any allergic reactions to me. You should use my recipes and shared experience at your discretion. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained on this website.


  1. I used to loathe EVOO. I don’t know why. now I want to sprinkle it on EVERYTHING.

    • My Sweet Keto

      Yeah, the taste of olives does take some getting used to. For the most of us, at least.

      As for the EVOO, the taste depends on the sort of olive trees (I think), and the area they grow in. I am a huge fan of Portuguese EVOO – it tastes almost sweet! 🙂

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