Can You Cook with Olive Oil? The Truth About High Heat, Fake Oils, and Real EVOO

Health & Science
,
1

Today we’re busting one of the biggest myths around extra virgin olive oil:

“You can’t cook with olive oil!”
“It burns too fast!”
“You’ll destroy all the health benefits!”

We’ve all heard it—but the reality is way more interesting (and empowering) once you understand the facts.

Let’s break it down properly:

Real Extra Virgin Olive Oil vs. Fake or Low-Grade Oils

Real EVOO is made from fresh, healthy olives and is packed with antioxidants (especially polyphenols).

These natural antioxidants protect the oil against breakdown at high temperatures.

:cross_mark: Fake olive oils (or heavily refined oils labeled “olive oil”) are often:

  • Mixed with cheaper vegetable oils.
  • Stripped of their antioxidants.
  • Already partially oxidized from bad storage or processing.

Result:

  • Real EVOO stays stable at normal cooking heats.
  • Fake or old oils degrade fast, forming harmful compounds.

Smoke Point: The Most Misunderstood Number

People often talk about the “smoke point” like it’s the only thing that matters.
But what matters even more is oxidative stability — how resistant an oil is to chemical breakdown when heated.

Real Facts:

  • Good extra virgin olive oil smoke point: around 190–220°C (374–428°F).
  • Standard sautéing happens at about 160–190°C (320–375°F).
  • Roasting in the oven at 180°C (356°F) is absolutely fine.

Good EVOO can easily handle typical kitchen cooking temperatures — with flavor and nutrition intact.

Polyphenols Are Your Oil’s Best Friend

  • Polyphenols = natural antioxidants that slow oxidation.
  • High-polyphenol EVOOs (often bitter and peppery) are even more resistant to heat damage.

Fun fact:
Some studies even show that certain polyphenols survive cooking and continue delivering health benefits afterward!

When Problems Happen

Problems occur when:

  • Using old, fake, or low-grade oil.
  • Cooking at extremely high temperatures (like deep-frying at 240°C/465°F+).
  • Reheating the same oil multiple times.

If you’re flash-frying or deep-frying every day, you might consider a high-smoke-point oil like avocado oil.
But for 99% of home cooking—sautéing, roasting, pan-frying, baking—high-quality EVOO is fantastic.

Pro Tip: Pick the Right EVOO for Cooking

  • Choose a fresh, early-harvest oil (higher in polyphenols).
  • Look for dark glass or well-sealed packaging.
  • Store away from light and heat.
  • Use your best oils for finishing and salads—but don’t be afraid to cook with them too.

Your Turn

Have you been told not to cook with olive oil?

What’s your favorite dish cooked with EVOO?

Let’s set the record straight. Share below! :backhand_index_pointing_down:

Luca

Tags:

tag:olive-oil-myths tag:cooking-with-evoo tag:smoke-point tag:oxidation tag:olive-oil-quality tag:polyphenols tag:olive-oil-and-cooking

1 Like