Olive Oil
Olive oil is safe and beneficial throughout pregnancy. It is rich in healthy monounsaturated fats and antioxidants and is a nutritious cooking oil and dressing.
Olive oil is completely safe during pregnancy and is one of the most nutritious fats available. It is rich in oleic acid (a monounsaturated fatty acid), polyphenols (antioxidants), vitamin E, and vitamin K. The Mediterranean diet, which uses olive oil as its primary fat, has been associated with reduced risk of gestational diabetes and pre-eclampsia in some research. Extra virgin olive oil (cold-pressed, unrefined) retains the highest levels of polyphenols and antioxidants and has the strongest evidence for health benefits. Regular refined olive oil is also safe and is more heat-stable than extra virgin, making it better suited for high-heat cooking. Olive oil can be used for dressings, dipping bread, drizzling over vegetables, roasting, sautéing, and baking. There is no concern about eating olive oil during pregnancy — it is not associated with any adverse outcome and is actively beneficial as a source of healthy fats. Flavoured olive oils (garlic-infused, herb-infused) are also safe as long as they are commercially produced and stored correctly.
What to be aware of
- Olive oil is safe in all forms and uses — dressings, dipping, cooking, baking.
- Extra virgin olive oil has the highest antioxidant content — good for dressings and finishing dishes.
- Homemade garlic-infused oil should be refrigerated and used within a week to prevent botulism risk from raw garlic in oil.
NHS guidance: https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/