---
description: A slightly bitter taste can indicate the presence of antioxidants
title: 6 Ways You’re Using Olive Oil Wrong
image: https://static.time.com/v3/assets/bltea6093859af6183b/blt371479a28ffe8e7a/6987688bcd1bba04986f37f5/olive-oil1.jpg?branch=production&width=3840&quality=75&auto=webp&crop=16:9
---
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# 6 Ways You’re Using Olive Oil Wrong
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[Health.com](/author/health-com/)
## Health.com
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Nov 12, 2014 6:00 PM CUT
Bubbles in olive oil
Bubbles in olive oilGetty Images
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[Health.com](/author/health-com/)
## Health.com
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Nov 12, 2014 6:00 PM CUT
Everyone knows olive oil is great for your health and a staple of the Mediterranean diet. But even though it’s now found in most kitchens, it’s still steeped in mystery and confusion. Read on for some of the biggest mistakes people make with olive oil, and how to use it correctly.
**1\. You buy the “light” version to save calories**
All olive oils have roughly the same amount of calories and fat (about 120 calories and 14g fat per tablespoon). “Light” refers to the color and flavor of this oil, which is highly refined to make it more neutral than other types of olive oil.
**HEALTH.COM:** [**9 Low-Fat Foods You Shouldn’t Eat**](http://www.health.com/health/gallery/0,,20855740,00.html?xid=Time-olive-oil-111014 "undefined")
**2\. You’re afraid to cook with the extra-virgin stuff.**
It’s true that extra virgin olive oil has a lower smoke point than other types of olive oil and some other fats—that is, the temperature where oil begins to smoke and impart an unpleasant odor and flavor (peanut oil is 450ºF and grapeseed is 445ºF, for example. For more, check out this chart on Serious Eats). Extra virgin olive oil has a smoke point around 410ºF, according to _The Science of Good Food_, so it’s perfectly safe for sautéing at medium temperatures. Extra virgin is the purest form of olive oil, and contains the most health supportive oleic acid so there’s no need to use it only for salad dressing.
### QUIZ: Should You Eat This or That?
Which is better for you: Half cup of ice cream or 3 scoops of sorbet? Getty Images (4)
Answer: A half cup of ice cream If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat. Getty Images (5); Gif by Mia Tramz for TIME
Which is better for you: Real butter or spray on fake butter? Getty Images; Tara Johnson for TIME
Answer: Butter Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: A turkey burger or a sirloin burger? Getty Images (2)
Answer: Sirloin burger Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Almonds or pretzels? Getty Images (2)
Answer: Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Special K or eggs? AP; Getty Images
Answer: Eggs In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast. Getty Images (1); Gif by Mia Tramz for TIME
Which is better for you: Fat free salad dressing or regular salad dressing? Tara Johnson for TIME
Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt. Tara Johnson for TIME (5); Gif by Mia Tramz for TIME
Which is better for you: A low fat cookie or dark chocolate? Getty Images (2)
Answer: Dark chocolate “People believe fat free is calorie free,” says Keri Gans, a registered dietitian in New York City. “Go for the real thing.” Fat free cookies tend to be high in carbs, sugar and fake sugar. Try a nice piece of antioxidant-rich dark chocolate instead. Getty Images (2); Gif by Mia Tramz for TIME
Which is better for you: Low fat Greek yogurt or 100 calorie Yoplait yogurt? Tara Johnson for TIME
Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein. Tara Johnson for TIME (2); Gif by Mia Tramz for TIME
**3\. You toss any that tastes slightly bitter.**
Don’t toss that oil just yet: it may not have gone bad. A slightly bitter taste can indicate the presence of antioxidants, according to researchers at the University of California, Davis, Olive Center. With a fresh extra virgin olive oil, you should taste, well, olives, and also some grassy or fruity notes.
**HEALTH.COM:** [**10 Signs Your House Is Making You Fat**](http://www.health.com/health/gallery/0,,20857242,00.html?xid=Time-olive-oil-111014 "undefined")
**4\. You keep it right next to the stove.**
Nothing will make your olive oil go rancid quicker than heat and light. Look for olive oil in a dark-colored glass or tin container, and store it in a cool spot, away from sunlight.
**5\. You stock up when you see a great deal.**
Unless you’ll use it all quickly, it’s better to buy olive oil in smaller quantities. Ideally you want to use it up within about 6 weeks.
**6\. You use the “fridge test” to see if yours is high quality.**
Sorry, but no. After a 2013 episode of the Dr. Oz Show, in which he claimed you can test to see how pure your olive oil is by refrigerating it (if it solidifies in the fridge, it’s pure), UC Davis researchers put the fridge test to the test, and it flunked. That is, if an olive oil turns to a solid at lower temperatures, it doesn’t mean it’s of higher quality.
The best way to ensure your oil is good quality? Look for seals on the bottle from the USDA Quality Monitoring Program, the North American Olive Oil Association, the California Olive Oil Council, or the Extra Virgin Alliance.
**HEALTH.COM:** [**14 Clever Cooking Hacks That Will Change Your Life**](http://www.health.com/health/gallery/0,,20830437,00.html?xid=Time-olive-oil-111014 "undefined")
[_This article originally appeared on Health.com_](http://news.health.com/2014/11/07/6-ways-youre-doing-olive-oil-wrong/ "undefined")
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