In the whole food, plant-based world, people often ask: is olive oil healthy or should it be avoided?

It’s not a whole food. It’s calorie-dense. It doesn’t offer fiber or much satiety.

I understand the reasoning—and for a long time, I followed that line of thinking strictly.

But the more I worked with women who were just starting to make changes, the more I saw that it’s not always black and white. If someone is used to cooking with butter or searing meat in lard, switching to a bit of olive oil might actually be a step in the right direction.

Not everyone is starting from the same place.

And not everyone has the same goals.

That’s where this conversation gets interesting.

So let’s talk about it—whether olive oil is healthy, what the science says about cooking oils, and how to make the best choice based on your own starting point and health goals.

Why Some People Avoid Oil

If you’re trying to eat more whole, plant-based meals, you’ve probably heard that oils should be avoided.

The reasoning makes sense—oil is a processed product. Even if it comes from olives or seeds, it’s been stripped of fiber and most nutrients. What’s left is pure fat, which makes it very calorie-dense and easy to overdo without feeling full.

Some experts say that cutting out oil can support better heart health, weight loss, or improved cholesterol levels. If you’re already getting healthy fats from things like nuts, seeds, avocado, and tofu, you might not need extra oil.

So if you’ve ever wondered ‘is olive oil healthy‘, the answer depends on your goals and the bigger picture of your eating habits.

Context Matters More Than Rules

If you’re used to cooking with butter, cream, or processed meats, switching to olive oil can be a positive step.

I’ve worked with women who were just beginning to change their diets. When they swapped out butter for a small amount of olive oil, it felt like something they could stick with—without feeling deprived or restricted.

That kind of change matters.

And while some people thrive on low-oil or oil-free meals, others need more flexibility to make progress sustainable.

What’s “healthy” can depend on what you’re used to eating and how much change you’re ready for. If olive oil helps you eat more vegetables or cook at home more often, that’s worth something too.

Your Health Goals Matter

There’s no one answer to whether oil should be part of your diet. It depends on what you’re working toward.

If your focus is on lowering cholesterol, reducing blood pressure, or managing your weight, you might benefit from using less oil overall—or switching to whole food fat sources instead.

If you’re in a place where your main goal is to cook more meals from scratch, get more fiber, and eat fewer processed foods, then a small amount of oil may not be an issue at all.

The key is to be intentional.

Ask yourself:

• Why am I using this oil?
• Does it help me make healthier meals I enjoy?
• Am I relying on it out of habit or convenience?

There’s nothing wrong with using oil—but it should have a purpose, not just be the default.

If you’ve been online lately, you’ve probably seen strong opinions about seed oils.

The Seed Oil Debate: What Oil Is Bad for You?

Some call them toxic and inflammatory. Others say that’s fear-mongering and not backed by solid research.

So what’s the deal?

Seed oils—like sunflower, safflower, soybean, corn, or canola—are often used in processed foods and fast food because they’re cheap and stable at high heat. That’s part of why they get a bad reputation.

Critics argue that these oils are heavily processed and high in omega-6 fats, which, in excess, could contribute to inflammation. But the research is mixed. In studies where people eat seed oils in place of saturated fats (like butter), we often see improvements in heart health.

The bigger issue is usually what the seed oils are part of. Fried food, ultra-processed snacks, and fast food meals aren’t unhealthy just because of the oil—they’re unhealthy because of the whole package: low fiber, high salt, refined carbs, and poor nutrient density.

If you’re occasionally using a small amount of canola oil to roast veggies at home, that’s not the same thing.

The fear around seed oils can sometimes lead to black-and-white thinking. And that’s a mindset worth challenging.

Stop Labeling Foods “Good” or “Bad”

One of the most damaging ideas in nutrition is labeling foods as either “good” or “bad.”

It creates guilt. It fuels shame. And it often leads to all-or-nothing thinking—where one ingredient can make you feel like you’ve “failed.”

Oil is a great example of this. You might read that it’s unhealthy and feel like you need to avoid it completely. Then you use a little on roasted vegetables and suddenly feel like you’ve undone all your progress.

But food doesn’t work like that.

Your health isn’t determined by one ingredient. It’s shaped by your overall pattern of eating—what you do most of the time, not what you do occasionally.

Instead of focusing on whether a food is good or bad, it’s more helpful to ask:

• “Does this support the way I want to feel?”
• “Does this move me toward my goals—or away from them?”

If a little oil helps you enjoy more home-cooked meals, eat more vegetables, or feel satisfied—then it’s serving a purpose.

That’s what matters most.

Should You Use Oil?

There’s no rule that works for everyone. Whether you include oil—or how much—depends on your personal goals, preferences, and health history.

Here are a few things to consider:

• Are you trying to lose weight? Oils are calorie-dense and don’t keep you full. If weight loss is your priority, cutting back on oil might help you reach that goal more easily.
• Are you managing high cholesterol or heart disease? Some people in this situation feel better avoiding added oils altogether, especially when they already get healthy fats from whole foods like flax, chia, walnuts, or avocado.
• Are you transitioning from a typical Western diet? In this case, a small amount of olive oil may actually be a helpful stepping stone—especially if it helps you eat more vegetables or cook at home.
• Are you eating out a lot or using lots of processed products? You’re probably already getting more oil than you think. Learning to cook with less oil at home can help balance things out.

There’s no need to make oil the villain. But it also doesn’t need to be a daily staple if you’re already getting enough healthy fats in other ways.

It comes back to being intentional.

Use it when it adds something of value to the meal—not just out of habit.

Tips If You Use Oil: Healthy Cooking with Olive Oil

If you choose to include oil in your meals, here are a few things to keep in mind:

• Choose the least refined options. Extra virgin olive oil is less processed and retains more of its natural antioxidants compared to other oils. Some research suggests extra virgin olive oil may be a better option than butter or animal fats—especially when used in the context of a Mediterranean-style diet.
• Be mindful of portions. A tablespoon here or there adds up quickly. Try using a spray, measuring spoon, or brush to keep amounts intentional rather than automatic.
• Skip high-heat frying. High temperatures can break down oils and lead to unwanted byproducts. Opt for roasting, baking, or lower-heat sautéing when possible.
• Experiment with oil-free cooking. You can sauté with water, broth, or wine. Roasting works well without oil—especially if you finish with something flavorful like lemon juice, vinegar, or a tahini drizzle.
• Think about the whole meal. A small amount of oil in an otherwise nutrient-dense, high-fiber meal is very different from meals based on fried or highly processed foods.

Final Thoughts

Oil is one of those topics where nuance really matters.

It’s not essential. It’s not essential. But if you’ve been wondering is olive oil healthy, the truth is—it depends.

Whether you include it or not depends on what you’re eating overall, what you’re aiming for, and how it fits into your day-to-day habits.

Instead of asking “Is this allowed?” or “Is this healthy?”—ask: “Does this choice support how I want to feel and live?”

That’s a much more useful question. And it leaves room for flexibility, joy, and real progress.