Polyphenols and olive oil
Short answer: Polyphenols are the plant's own antioxidants. In olive oil, they contribute to flavor (fruitiness, bitterness, “peppery” throat sensation) and stability, and they are part of why extra virgin olive oil is so popular.
But: when you're frying, you want an oil that can withstand heat and tastes neutral. That's why Abuelaz is our refined/virgin blend olive oil, designed for cooking with a smooth, mild flavor and a spout for precise dosing.
What are polyphenols?
Polyphenols are a large group of natural substances (e.g. tyrosols such as hydroxytyrosol, oleuropein and oleocanthal). In olive oil:
Protects fat against oxidation.
Gives flavor: bitterness and the classic little “clink” in the throat.
Occurs most often in extra virgin and especially in early harvest (greener olives).
Remember: the amount of polyphenols varies with variety (e.g. picual > arbequina), harvest time, climate and how quickly you press after harvest.
How do I know if an olive oil is rich in polyphenols?
Look for these signals:
- Extra virgin (cold pressed, mechanically extracted).
- Early harvest / greenish oil.
- Sensory: clear fruitiness, bitterness and a slight peppery sting in the throat (oleocanthal).
- Harvest year on the label – fresher = better.
- Measured content (mg/kg) from producer/lab.
- The EU-approved formulation may only be used if ≥5 mg polyphenols per 20 g oil (≈ 250 mg/kg).
Polyphenols vs. cooking, what happens when heated?
- Polyphenols are heat sensitive and decrease with longer/hot cooking.
- The fat composition itself (monounsaturated fat/oleic acid) makes olive oil stable in a pan, but for deep fryers/hot frying surfaces, a mild, refined/blended oil is more flexible (higher smoke point, neutral taste).
Our recommendation (the two-bottle strategy):
- Abuelaz (refined + virgin): for frying pan, oven, wok, when you want heat resistance and smooth, mild flavor.
- A polyphenol-rich extra virgin: for salad, bruschetta, drizzle as a finishing touch over the finished dish.
Why we chose Abuelaz for cooking
- Balanced blend of refined olive oil and virgin olive oil from Spain → stable in heat but still soft olive tone.
- Consistent taste all year round: we blend so that every bottle tastes the same.
- Spout bottle = less spillage, less air in the bottle and precise dosage in the pan.
👉 Try Abuelaz Olive Oil No.1, your smart everyday oil for frying, baking and roasting: Buy here
Frequently asked questions about polyphenols and olive oil
Is refined olive oil “worse” than extra virgin?
Not worse – different. Refined/blended is made for warmth and neutral flavor . Extra virgin retains more polyphenols and aroma for cold uses.
Can I get polyphenol benefits and still fry?
Yes – roast in Abuelaz for heat resistance and drizzle with a little extra virgin olive oil when serving. This will give you both good roasting properties and the character of the polyphenols.
How much polyphenols is “high”?
As a rule of thumb: anything above 250 mg/kg is considered good (it’s also the threshold for EU approved health claims). “Early harvest” EVOO can be significantly higher – but also tastes more peppery/bitter.