Good Fats vs. Bad Fats: Why Olive Oil Outshines Seed Oils

For decades, dietary fats have been misunderstood. Once labeled as the enemy of good health, we now know that not all fats are created equal. In fact, the right kinds of fat are essential for brain function, heart health, and energy.

The key is distinguishing between good fats and bad fats. And at the heart of this discussion lies a superstar of the Mediterranean diet: extra virgin olive oil. Let’s dive into the differences, uncover the truth about seed oils, and explain why olive oil is the fat you want in your pantry.

1. Understanding Fats: The Basics

Fats are one of the body’s primary energy sources, but their type and quality matter.

• Good Fats:

  • Monounsaturated fats (found in olive oil, nuts, and avocados)

  • Polyunsaturated fats (found in fish, flaxseed, walnuts)
    These support heart health, reduce inflammation, and improve cholesterol balance.

• Bad Fats:

  • Trans fats (artificial hydrogenated oils)

  • Highly refined seed oils (soybean, corn, sunflower, canola when over-processed)
    These contribute to inflammation, oxidative stress, and increased risk of chronic disease.

2. Why Olive Oil Stands Out

Olive oil, particularly extra virgin olive oil (EVOO), has been the foundation of the Mediterranean diet for centuries. Unlike refined oils, it’s cold-extracted from olives without chemical processing.

Health Benefits of Olive Oil:

• Rich in Monounsaturated Fats: Helps lower LDL (“bad” cholesterol) and raise HDL (“good” cholesterol).

• Packed with Antioxidants: Contains polyphenols that protect against cell damage.

• Anti-Inflammatory Properties: Helps reduce chronic inflammation, a root cause of many diseases.

• Supports Longevity: Populations in Italy and Greece - where olive oil is consumed daily - have some of the world’s highest life expectancies.

3. The Problem with Seed Oils

Seed oils like soybean, sunflower, safflower, and canola are everywhere in modern diets - used in fried foods, processed snacks, and restaurant cooking.

Why They’re Considered Less Healthy:

• Highly Refined: Often extracted using high heat and chemicals, stripping natural nutrients.

• High in Omega-6 Fatty Acids: While not harmful in small amounts, excessive omega-6 (without balancing omega-3s) promotes inflammation.

• Linked to Processed Foods: Most foods with seed oils also contain refined carbs, sugars, and preservatives.

4. Mediterranean Balance: Olive Oil + Caputo Flour

The Mediterranean way of eating isn’t just about individual ingredients - it’s about balance. Olive oil pairs perfectly with wholesome, minimally processed staples like Caputo flour.

Why mention Caputo? Because authentic Italian food culture is about simplicity and quality:

• Caputo “00” flour forms the base of traditional pizza and bread.

• Olive oil enriches dough, enhances flavor, and provides healthy fats.

• Together, they showcase why Italian diets are both indulgent and healthy.

Think of a slice of pizza made with Caputo flour and topped with a drizzle of high-quality EVOO - a harmony of carbs and good fats, enjoyed in moderation, just as Italians have done for centuries.

5. How to Incorporate More Olive Oil Into Your Diet

Here are simple, everyday ways to swap out seed oils and embrace olive oil:

• For Cooking: Use olive oil for sautéing, roasting vegetables, or pan-frying fish.

• For Baking: Replace seed oils in bread, focaccia, and cakes with EVOO for flavor and health.

• For Dressing: Whisk olive oil with balsamic vinegar or lemon juice for simple salad dressings.

• For Finishing: Drizzle over soups, grilled meats, or Caputo-flour pasta for added richness.

6. Choosing the Right Olive Oil

Not all olive oils are the same - look for quality markers:

• “Extra Virgin” means it’s cold-pressed and unrefined.

• Harvest Date: Fresher oil retains more antioxidants and flavor.

• Region: Italian, Spanish, and Greek oils each bring unique flavor profiles.

• Trusted Brands: At Pick and Get, we feature respected producers like Colavita, Partanna, Barbera, Frantoia, and De Nigris to ensure authenticity.

Conclusion

When it comes to fats, the difference between healthful and harmful lies in quality and tradition. Highly processed seed oils may be cheap and common, but they lack the depth of flavor and health benefits found in extra virgin olive oil.

By embracing olive oil - and pairing it with authentic staples like Caputo flour - you’re not just cooking, you’re celebrating a way of life rooted in wellness, flavor, and tradition.

Discover Pick and Get’s curated collection of premium olive oils and Caputo flours, and bring the Mediterranean’s secret to health and happiness into your kitchen.