Amazing Health Benefits of Pomace Olive Oil

Pomace olive oil, a product often overshadowed by extra virgin and virgin olive oil, possesses unique nutritional qualities and health-promoting properties. Extracted from the olive pulp, skin, and pit after the initial mechanical pressing for virgin oil, pomace olive oil is refined but still retains valuable fatty acids and bioactive compounds that can make a meaningful contribution to a balanced diet.

What is Pomace Olive Oil?

Pomace olive oil is derived from the remaining fruit pulp, skins, and pits left after the production of virgin olive oil. To extract the remaining oil content, solvents and heat are utilized, followed by a refining process. Often, a small proportion of virgin or extra virgin olive oil may be added to enhance flavor and aroma.

• Origin: Extracted from olive pulp, skin, and pit after first press.
• Refining: Uses solvents and heat, typically followed by blending with virgin olive oil.
• Main composition: High in monounsaturated fatty acids and bioactive minor compounds.

Pomace olive oil stands out due to its affordability, neutral flavor, and high smoke point, making it a popular choice for various culinary uses.

Nutritional Profile of Pomace Olive Oil

The nutritional structure of pomace olive oil closely resembles that of other olive oils, with specific emphasis on monounsaturated fatty acid content.

• Monounsaturated fatty acids (MUFAs): Approximately 75–85% of total fat, predominantly oleic acid (omega-9).
• Saponifiable Fraction (98%): This portion mainly consists of fatty acids responsible for heart-health benefits and necessary daily caloric intake.
• Minor Compounds (2% Insaponifiable): Includes antioxidants, sterols, squalene, tocopherols, triterpenes, and polyphenols that offer additional health benefits.

While it contains fewer polyphenols than extra virgin olive oil, pomace olive oil retains some potent antioxidant compounds that contribute to its beneficial effects.

Main Health Benefits of Pomace Olive Oil

Pomace olive oil presents several science-backed health advantages due to its specific composition, as outlined below.

• Cardiovascular Protection
  • High MONOUNSATURATED fats—mainly oleic acid—help reduce levels of LDL (“bad”) cholesterol and may lower the risk of heart disease and stroke.
  • Contributes to improved lipid profile and reduced risk markers for heart disease in both healthy and high-cholesterol individuals.
  • The oil’s minor bioactives, such as triterpenes and squalene, support vascular tone and may enhance endothelial function.
• Antioxidant and Anti-inflammatory Properties
  • Pomace olive oil retains antioxidant compounds—including tocopherols and polyphenols—that may neutralize oxidative stress and decrease inflammation.
  • Regular use supports cellular health and may protect against chronic diseases associated with inflammation and oxidative damage.
• Metabolic and Diabetes Support
  • Consumption has been shown to positively affect insulin sensitivity and reduce insulin resistance, potentially lowering the risk of type 2 diabetes.
• Weight and Obesity Management
  • Some clinical trials report a decrease in visceral fat after sustained intake, suggesting pomace olive oil may assist in managing obesity-related metabolic issues.
  • May increase leptin levels, an appetite-regulating hormone, in hypercholesterolemic individuals.
• Digestive and Prebiotic Effects
  • Presents prebiotic properties that support beneficial gut bacteria and promote gastrointestinal health.
  • Can selectively increase populations of Lactobacillus, Bifidobacterium, and Akkermansia muciniphila.

Pomace Olive Oil vs. Other Olive Oils

Pomace olive oil excels where a high smoke point and neutral taste are desired, such as for frying, baking, and industrial food preparation.

Culinary Uses of Pomace Olive Oil

Its combination of a neutral flavor, high heat tolerance, and affordability makes pomace olive oil versatile and practical.

• Frying and Deep-Frying: With a smoke point around 240°C, it withstands high temperatures without breaking down.
• Baking: Neutral taste does not overpower baked goods, and its fatty acid profile may improve the health profile of baked foods.
• Salad Dressings & Marinades: Can be blended with other oils for a lighter dressing when strong flavors are not desired.
• Industrial Food Manufacturing: Widely used for producing snacks, baked products, and processed foods due to cost-effectiveness and stability.

Pomace olive oil is also popular in various cuisines for sautéing, grilling, and roasting.

Safety, Purity, and Regulations

Regulations govern the safety and allowable content of potential contaminants in pomace olive oil, especially regarding compounds like benzopyrenes.

• Benzopyrene Limits: European Union law restricts levels to 2 micrograms per kilogram, ensuring food safety.
• Refining Process: Proper production eliminates harmful residues; consumption of legally-approved pomace oil is generally safe.
• Quality Assurance: Choose reputable brands for the best nutritional profile and contaminant-free oil.

Despite isolated claims questioning its safety, regulatory standards and scientific reviews support the use of pomace olive oil in food preparation when sourced responsibly.

Potential Negatives and Considerations

While pomace olive oil confers health benefits, it is important to recognize its limitations.

• Lower Polyphenol and Nutrient Content: The refining process removes much of the polyphenol and antioxidant content found in extra virgin olive oil, reducing some health benefits.
• Risk of Contaminants: Poor-quality processing may lead to residual chemicals; always choose certified, regulated brands.
• Not Ideal for Raw Consumption: For salads and raw applications, extra virgin olive oil is often preferred due to its flavor and richer nutrient content.

Pomegranate olive oil should complement—but not entirely replace—extra virgin olive oil in a balanced Mediterranean-style diet.

Scientific Research on Pomace Olive Oil

Several recent studies have explored the diverse health impacts of pomace olive oil.

• A 2022 Spanish study found significant improvements in cardiovascular risk markers among both healthy and hypercholesterolemic adults who incorporated pomace olive oil into their diets.
• Research supports the positive role of pomace olive oil’s oleic acid and minor bioactives in reducing inflammation, supporting metabolic health, and possibly lowering diabetes risk.
• Prebiotic properties and gut health stimulation have been observed in both human and animal models.
• Continued ongoing research is evaluating its potential to protect against Alzheimer’s and further chronic diseases.

The consensus among scientific studies is that pomace olive oil, when integrated sensibly into the diet, has valuable nutritional and health-promoting properties.

How to Choose Quality Pomace Olive Oil

• Look for Regulatory Approval: Ensure the oil is manufactured according to food safety guidelines.
• Check for Blend Content: Some pomace olive oils are enhanced with virgin or extra virgin olive oil for improved flavor.
• Inspect Packaging: Opt for brands with opaque packaging to protect the oil from oxidation.
• Ingredients Label: Choose oils with minimal additives, clear labeling, and batch traceability.

Incorporating Pomace Olive Oil into Your Diet

As part of a health-conscious lifestyle, pomace olive oil offers flexibility and benefits for various cooking methods.

• Use for frying, grilling, sautéing and baking for a lighter and healthier preparation.
• Blend with extra virgin olive oil for salad dressings for balanced taste and nutrition.
• Include in homemade baked goods, bread, or processed snacks to reduce saturated and trans fats.

Frequently Asked Questions (FAQs)

Q: What are the main health benefits of pomace olive oil?

A: Pomace olive oil mainly offers heart protection (by lowering LDL cholesterol), anti-inflammatory and antioxidant benefits, metabolic support, and improved visceral fat reduction compared to seed oils.

Q: How is pomace olive oil different from extra virgin olive oil?

A: Pomace olive oil is extracted from the olive pulp, skin, and pits using solvents and refined, resulting in lower polyphenol and nutrient content but a higher smoke point and neutral flavor. Extra virgin olive oil is cold-pressed from whole olives and retains a higher antioxidant and polyphenol profile, favorable for raw uses.

Q: Is pomace olive oil safe for health?

A: Yes, pomace olive oil produced and regulated according to food safety standards is safe for consumption. Check for certifications and proper labeling to avoid oils with potential contaminants.

Q: Can pomace olive oil be used for frying?

A: Absolutely. Its high smoke point (around 240°C) makes it well suited for frying, baking, and industrial food preparation, unlike extra virgin olive oil which is less heat stable.

Q: Are there any disadvantages to using pomace olive oil?

A: Pomace olive oil contains fewer antioxidants and polyphenols than extra virgin olive oil, and poor-quality brands may contain contaminants. It is best used for cooking and frying, not as a replacement for all raw uses.

Conclusion

Pomace olive oil, when chosen responsibly and integrated thoughtfully into the diet, stands as a healthy, versatile, and economical cooking oil. Its high monounsaturated fat content, antioxidant properties, and utility for high-temperature cooking make it a valuable alternative for promoting heart health, supporting metabolism, and enjoying flavorful, nutritious meals.

Author

Sneha TeteBeauty & Lifestyle Writer

 

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

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