Can I cook with extra virgin olive oil? What about the smoke point of olive oil? Is it safe to roast, saute or fry in olive oil? Does cooking with olive oil change its healthiness? These are all questions that need to be answered when you decide to cook with olive oil.The experts answered them in an article published in a cooking magazine, thanks to which you also have the right information at first hand.
Olive oil and cooking – facts and myths
Yes, you can cook with olive oil! You’ve probably heard the myths that olive oil is unsafe to cook with because heating it causes the oil to break down into harmful compounds. Research has shown that olive oil is not only safe to cook with (even at high heat), but it also ranks first among cooking oils in terms of health.
In general, cooking with extra virgin olive oil at a low temperature for a short period of time preserves the highest amount of beneficial phenolic compounds (and flavors). Although olive oil’s smoke point (more on that later) is lower than other cooking oils, it can remain stable at high temperatures, which is a good thing. Extra virgin olive oil is suitable for almost everything, from making the perfect Greek salad dressing and basil pesto, to a light pasta sauce or marinade for grilled chicken and beef skewers, to roasted vegetables.
Knowing the smoke point is important
One of the main concerns that raises the question “Can I cook with olive oil?” is the smoke point. The smoke point of any fat is the temperature at which it begins to decompose and smoke. The smoke point of olive oil varies between 190 °C and 232 °C, depending on the type of olive oil. Here is a comparison of olive oil with the smoke point of other common cooking fats:
Unrefined coconut oil – 175 °C
Rapeseed oil – 200 °C
Grape seed oil – 220 °C
Sunflower oil – 220 °C
Vegetable oil – 200 to 230 °C
Peanut oil – 230 °C
Refined coconut oil – 230 °C
Corn oil – 230 °C
Olive oil – 190 – 230 °C
Avocado Oil – 260 °C
Oxidative stability is also important for olive oil. Do you know what it is?
Studies of various cooking oils have found that smoke point does not accurately predict an oil’s safety. A more important metric is its oxidative stability. Oxidative stability quantifies how resistant an oil is to breaking down when exposed to oxygen, heat, and light. Extra virgin olive oil stands out for its oxidative stability, as it produces fewer harmful compounds thanks to its antioxidants and fatty acid profile. Extra virgin olive oil is rich in monounsaturated fatty acids (MUFA), which are relatively heat stable. Compared to saturated and trans fats, MUFAs are considered healthy fats that have anti-inflammatory effects, are heart-healthy, and can aid in weight loss.
Another type of fat that is also considered healthy but should be worried about cooking are polyunsaturated fats (PUFAs), which are unstable at high temperatures. A 2018 study that exposed oils to different levels of heat found that oils with higher PUFA content (such as corn oil) produced twice as many harmful compounds as extra virgin olive oil—despite corn oil’s much higher smoke point.
Antioxidants help protect against oxidation – so the more of them in an oil, the better. Extra virgin olive oil has high levels of antioxidants because it is not refined, making it more resistant to oxidation. Vegetable oils and other refined oils have very low levels of antioxidants and therefore have lower oxidative stability, even though they have higher smoke points.
Does extra virgin olive oil still retain its health benefits when cooked?
The main thing that happens when olive oil is heated is that some of the aromatic compounds evaporate. Exposure to heat reduces the amount of polyphenols in olive oil, but in a research study, the amount of healthy antioxidants and polyphenols remained relatively high even after olive oil was heated. This means that some of the rich, tangy flavor of extra virgin olive oil is lost during the cooking process. Nevertheless, the oil retains many beneficial nutrients.
Extra tips when working with olive oil
Do not increase the temperature: For the best flavor, be careful when heating the olive oil. A slight sheen appears on the surface with small bubbles underneath. At this point, the oil is hot enough for cooking and does not need to be heated further.
Store it properly: Store olive oil in a cool, dark place to preserve its flavor and nutrients. Do not store it near heat sources or in direct sunlight. A cool, dark place like a pantry is best.
Consume it: A bottle of unopened extra virgin olive oil lasts 18 to 24 months. After opening, it is best to use the olive oil within 3 months, otherwise it may start to oxidize.
Frying with olive oil: Not suitable for frying! One of the main reasons is that quality extra virgin olive oil is relatively expensive. Frying requires a lot of oil and it seems a waste to use so much and then throw it away.
Baking with olive oil: You can definitely use olive oil in baking recipes, both savory and sweet. It is ideal for preparing whole wheat bread, focaccia, blueberry muffins, chocolate cake and much more. You have to pay attention to its taste. Choose mildly hot olive oil, especially for sweet recipes.
