Truth or Myth: “You Shouldn’t Cook With Olive Oil”

“Is olive oil actually safe to cook with?”

You may have heard that heating olive oil destroys its health benefits, creates harmful compounds, or that its smoke point is too low for cooking.

So, is EVOO best kept for salads and drizzling?

Not at all. It is suitable for everyday cooking and remains a nutritious choice when heated.

Why is extra virgin olive oil a healthy choice?

Extra virgin olive oil is rich in monounsaturated fats and polyphenols, plant compounds with antioxidant and anti-inflammatory properties.

As a key component of the Mediterranean diet, EVOO has been associated with cardiovascular benefits. One meta-analysis found that each additional 5 g/day of olive oil was associated with a 4% lower risk of cardiovascular disease and all-cause mortality, with benefits appearing to plateau above approximately 20 g/day (1).

What happens when olive oil is heated?

Like all cooking oils, extra virgin olive oil undergoes changes when exposed to heat.

Some beneficial compounds, including antioxidants, can decrease during cooking, particularly with higher temperatures and prolonged heating.

However, this does not mean olive oil becomes unhealthy as soon as it is heated. Its relatively high monounsaturated fat content and naturally occurring antioxidants contribute to its heat stability.

Research comparing EVOOs heated at different temperatures found significantly greater degradation at 200°C compared with 170°C. At the higher temperature, researchers observed greater loss of antioxidants such as tocopherols (2).

To put this into perspective, common cooking methods generally use temperatures in the following ranges:

• Boiling: ~100ºC
• Steaming: ~100ºC
• Roasting: ~160-220ºC oven temperature
• Pan frying: ~160-200ºC at the oil/food surface
• Deep frying: ~160-180ºC

Actual cooking temperatures will vary depending on the food, appliance and cooking method.

This suggests EVOO is well suited to many everyday cooking methods, while very high temperatures or prolonged heating can reduce its nutritional quality. (2).

So, can I cook with extra virgin olive oil?

Yes. Extra virgin olive oil can be used for common home-cooking methods such as:

• Sautéing and pan cooking
• Roasting vegetables
• Baking
• Adding to soups, sauces and other cooked dishes

It is also excellent used uncooked in salad dressings or drizzled over meals, where more of its heat-sensitive compounds are retained.

Evidence from a 2015 systematic review showed that a Mediterranean dietary pattern rich in virgin olive oil, including its use for frying, was associated with fewer cardiovascular events. (3)

Rather than worrying about whether olive oil can be heated at all, focus on avoiding excessive temperatures and repeatedly reheating the same oil.

Take-home message

You don't need to avoid cooking with extra virgin olive oil.

Although heating can reduce some of its beneficial compounds, EVOO remains a suitable and nutritious choice for everyday cooking. Its high monounsaturated fat content and antioxidant compounds also give it good stability during many common cooking methods.

You can use it both raw and cooked as part of an overall heart-healthy dietary pattern.