Marbona - Blog and Recipes

Is good olive oil always bitter? Myths and truth about polyphenols.

Thu, 25 Jun 2026 17:38:00 +0000

“Why is olive oil bitter? Are they all like that?”

“I don’t like bitter olive oil. The bitterness dominates the food. Which olive oil should I choose?”

“Once I bought an expensive olive oil, but it was bitter. Olive oil probably isn’t for me.”

We hear such questions and conclusions from people every day.

It’s no secret that many people don’t take to olive oil because their first experience was with a bitter, pungent, or even throat-burning olive oil. “I don’t like olive oil because they’re all bitter,” people conclude.

So let’s take a closer look at the origin of this bitterness and offer advice on how to choose an olive oil that suits you.

What causes bitterness?

The bitterness of olive oil is mainly caused by natural antioxidants—polyphenols—found in olives. The earlier the olives are harvested, the more polyphenols are retained in the oil, and the more pronounced the bitterness and pungency usually are.

However, bitterness is influenced not only by the amount of polyphenols. The olive variety also matters a lot. For example, the Picual variety is genetically characterized by a higher polyphenol potential, so its oils are often distinctly more bitter and pungent, whereas Arbequina, Empeltre, Royeta, or Royal are usually milder even when they are early-harvest, high-quality extra virgin olive oils.

A slight bitterness indicates a fresh, high-quality olive oil. But that doesn’t mean all good extra virgin olive oils must be equally bitter.

Does good olive oil have to be bitter?

Doctors and nutrition specialists are increasingly paying attention to olive oils with a high polyphenol content, because studies show these compounds may provide additional health benefits.

But a high polyphenol content often means more pronounced bitterness and pungency, which not everyone likes.

What if you don’t like bitter olive oils, even though doctors and nutrition specialists recommend using exactly those?

Let’s remember that olive oil is not a medicine or a dietary supplement. Olive oil is a food product and one of the most important components of the Mediterranean diet.

The amount of polyphenols is an important indicator, but let’s not forget that olive oil is also rich in monounsaturated fatty acids, especially oleic acid, and it also contains vitamin E, squalene, and other antioxidants.

Olive oil’s main role is to complement the taste of food and to be part of a healthy diet that we enjoy with pleasure. If you don’t like very bitter olive oils, it doesn’t mean you don’t understand olive oil—perhaps you simply haven’t found your variety yet.

The amount of polyphenols is an important indicator of olive oil quality, but it is not the only one.

There are many excellent, milder olive oils in the world. The Arbequina, Hojiblanca, Empeltre, Royal, and other varieties available at the Marbona store represent different levels of flavor intensity—from milder to medium-intense—and they are not worse just because they are not as bitter as Picual. Moreover, many of the milder varieties are also rich in oleic acid and other valuable nutrients, so a lower polyphenol content does not mean such olive oils are inferior.

A good olive oil does not have to be very intense and bitter. A good olive oil can also be mild, slightly sweet, and harmonious if it is fresh and free of defects.

A high polyphenol level is a valuable characteristic of olive oil, but it is not the only one. Taste, aroma, freshness, variety, and the balance between different flavor notes are just as important. The world of olive oil is diverse, and there is room in it both for intense Picual oils and for milder Arbequina, Empeltre, or Royal oils. It is precisely this diversity that makes the world of olive oil so interesting. In real life, people in Spain, Greece, and Italy use very different olive oils and enjoy them precisely because of their differences. And they certainly don’t even think on a daily basis about how many polyphenols their olive oil contains.

And remember: the best olive oil is not the one you use out of obligation. The best olive oil is the one you use every day with pleasure. It can be distinctly peppery and very rich in polyphenols, or mild and harmonious—the main thing is that it becomes part of your everyday life.

Not all olive oils are the same.

Mon, 27 Oct 2025 19:58:00 +0000

Olive oil is the foundation of Mediterranean cuisine – healthy, aromatic, and versatile.

However, many buyers, when seeing different oils with similar names on store shelves, become confused and do not realize that there is a huge difference in quality and composition between extra virgin olive oil and pomace olive oil.

Extra Virgin Olive Oil (EVO) is completely natural — it is obtained from fresh olives using the cold-pressing method, without any chemicals added. It is, in fact, the pure juice extracted from olives.

Pomace Olive Oil, on the other hand, is industrially produced from the remaining parts of the olives (skins, pits, and pulp). The extraction process uses high heat and solvents, such as hexane, to draw out the last traces of oil from the olive residue. It is then refined and sometimes mixed with a small amount of higher-quality olive oil.

Both products come from olives — but that’s where the similarity ends.

⚖️ Comparison: Extra Virgin vs. Pomace Olive Oil

Pomace olive oil may seem practical for everyday frying, but it offers neither the flavor nor the health benefits of true olive oil.

If you want your food to be not only delicious but also healthy, choose high-quality Extra Virgin Olive Oil — it’s natural, stable, and rich in compounds that protect your body.

Better less, but real olive oil!

👉 https://www.marbona.lv/shop/category/best-evo-latvija/classic-evoo/

Useful information about extra virgin olive oil (EVO) with basil and sun-dried tomatoes.

Wed, 20 Aug 2025 18:03:00 +0000

Our range of olive oils includes extra virgin olive oil (EVO) with basil and sun-dried tomatoes

Once you taste it, you will understand why this is one of the most popular and versatile products. This oil is created to offer a harmonious Mediterranean flavor combination that will enrich your daily meals.

Its taste and aroma are formed from fresh basil, which is added to the EVO a few hours after harvesting, and sun-dried tomatoes from organic farming. Everything is complemented by Extra Virgin olive oil from the early harvest of the Arbequina variety, which is pressed at a low temperature.

How to use it?

For salads: gives a Mediterranean flavor to any salad.

For pasta: perfectly complements pasta dishes, especially with fresh tomatoes, mozzarella, and seafood.

For bruschetta: ideal for delicious bruschetta with cheese, tomatoes, or vegetables.

For sauces and marinades: use as a base for sauces and white meat marinades.

Finally, enjoy it with fresh bread, dipping it in the oil.

Also pay attention to the design - a perfect gift!

Order it in our store!

https://www.marbona.lv/shop/item/best-evo-latvija/4723788/

Why Jamon Iberico is the Right Choice.

Fri, 11 Jul 2025 13:11:00 +0000

In Latvia, pork, which is traditionally available, is not considered a product that belongs to the healthy category. It contains a lot of bad fats, raises cholesterol levels in the blood with all the resulting consequences. Also, the smoked and dried pork products so characteristic of Latvian cuisine are not considered healthy.

And completely opposite to that is the Iberian black pig, whose cured ham is recommended by doctors for regular consumption and is considered a component of the healthy Mediterranean diet.

How is that possible? That is a completely logical question.

The answer lies in the genetics, breeding, and feeding process of these Iberian pigs.

The cured ham jamon iberico (hamon iberiko) from Iberian black pigs is obtained only from black pigs bred in Spain and Portugal.

Do not confuse it with Italian prosciutto or Spanish jamon serrano, which are completely different! These hams are made from white pig breeds, and they differ in both taste, fat quality, and therefore also in price! These pigs are usually kept on farms with controlled feeding and do not graze freely like Iberian pigs in Spain.

The difference between a pig raised in the wild and one kept in a closed environment is significant, and this also explains the price difference. The fat composition of the pig also depends directly on feeding and movement regime. A pig that moves freely in nature contains more oleic acid – this makes the ham healthier.

Iberian pigs mostly graze freely, so the fats formed in Iberian pigs and found in the muscles (intramuscular fats) contain a particularly high amount of oleic acid (about 55–65%), thanks to a natural diet of acorns, which, like olives, are rich in this valuable monounsaturated fatty acid. Thus, the high content of good fatty acids and the relatively low amount of saturated or bad fats help reduce LDL or "bad cholesterol" levels, while maintaining the amount of HDL or "good cholesterol." Therefore, Iberian ham in moderate amounts can be considered a heart-friendly product.

100 g of ham contains about 250-300 kcal, the recommended consumption is no more than 100 g per day. The salt content is not higher than in similar products. Studies show that, when consumed in moderation, Iberian ham can even lower blood pressure and improve blood coagulation indicators.

So, a summary of the positive effects of Iberian ham on health

Healthy properties

• Heart healthy: rich in monounsaturated fatty acids, which lower “bad” (LDL) and maintain “good” (HDL) cholesterol.

• Less saturated fat or bad fat than in other red meats.

• Rich source of vitamins: especially B1 and B12, which are important for the nervous system, blood composition, and immunity.

• Excellent protein quality: easily digestible, with a high amino acid content.

• High iron and zinc content: well absorbed, especially useful in cases of anemia.

Ideal also for children and teenagers

Jamón ibérico is especially recommended in children's diets. Teenagers who are growing rapidly need more protein, and Iberian ham is a great way to get it daily without the risks of processed meats.

https://www.marbona.lv/shop/category/bellota-cebo-jamon-ham/