Why you shouldn't always cook with olive oil (2024)

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Why you shouldn't always cook with olive oil? ›

All cooking oils have what is called a "smoke point," the temperature at which the oil starts to break down and smoke. And where there's smoke, there will soon be fire. This is why extra virgin olive oil, which has a low smoke point of 350°F to 410°F, shouldn't be used for high heat cooking, especially frying.

Cooking May Destroy Some of Its Antioxidants

In one study, heating olive oil at 356°F (180°C) for 36 hours led to a decrease in antioxidants and vitamin E, but most of the trace compounds were intact (18). One of the main active compounds in extra virgin olive oil is oleocanthal.

It's a myth that extra virgin olive oil should only be used for finishing, drizzling and dipping – cooking with it means tastier results in the kitchen. Take a look at how it can make all the difference to your dishes, plus three summery recipes that showcase its fruity, peppery flavour.

Although it's not necessary to completely avoid highly refined oils, consuming them too regularly could harm health, so it's best to limit vegetable oils like corn oil, soybean oil, and oil blends and instead use oils that have been linked to health benefits, like olive oil.

First, extra virgin olive oil is one of the “most stable oils you can buy”. That means even when heated to high temperatures, the oil does not degrade. More and more studies show that olive oils are the most balanced, safe, and healthy fat for both pan-frying and deep-frying.

Olive oil is rich in healthy monounsaturated fats

Studies suggest that oleic acid reduces inflammation and oxidative stress, and may even have beneficial effects on genes linked to cancer. Monounsaturated fats are also quite resistant to high heat, making extra virgin olive oil a healthy choice for cooking.

Most of the time, chefs prefer extra virgin olive oil because of its excellent stability. Unlike other oils, it doesn't go rancid quickly, so one can use it repeatedly. This makes it ideal for cooking.

Olive oil has numerous health benefits that make it an excellent choice for frying. It is rich in monounsaturated fats, which have been shown to reduce the risk of heart disease, lower cholesterol levels, and improve insulin sensitivity.

In Italian culinary tradition, olive oil is the golden elixir that binds diverse regional cuisines together. Its roots trace back centuries, embodying the essence of the Mediterranean diet. Beyond enhancing flavors, olive oil symbolizes a commitment to wholesome, fresh ingredients – a cornerstone of Italian gastronomy.

What is the least toxic oil to cook with? ›

Because olive oil comes from a plant, it has unique health benefits from nutrients like polyphenols — which aren't found in butter. These polyphenols help make olive oil a more nutritious choice. Using butter every so often — or even a small amount each day — isn't likely to harm your health.

Olive oil has a lower smoke point than some other oils. The smoke point is the point at which an oil literally begins to smoke. Olive oil's smoke point is between 365° and 420°F. When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially form health-harming compounds.

Even when heated past its smoke point, virgin olive oils produce low levels of harmful compounds due to the high antioxidant content in the oil. Polyphenol antioxidants still remain after heating. Starting with an oil extra high in polyphenols (over 250 mg/kg) is recommended so that even more remain after heating.

Olive oil lowers the blood sugar level below normal and may lead to health problems like hypoglycemia, sweating, trembling, weakness, etc. Over-consumption of olive oil can cause a massive fall in the blood pressure and may lead to problems like dizziness, lightheadedness, stroke, and even kidney failure.

Replacing saturated fats in your diet (like butter, lard, and ghee) with unsaturated fats like olive, sunflower or vegetable oil can help to lower cholesterol levels. Olive oil is also a well-known part of the Mediterranean diet, which is a dietary pattern associated with better heart and circulatory health.

The swap from vegetable to olive oil is a very simple one and is one you should make, for both flavor and health reasons. Olive oil contains many more heart-healthy fats and antioxidants, unlike refined vegetable oil which loses most of its beneficiary qualities during its production.

The oils in your standard grocery store “vegetable oil” bottle are usually the most refined and thus least nutritious. On the other hand, extra virgin olive oil, which is not processed, has multiple nutritional benefits. It is high in both polyunsaturated and monounsaturated fats, a.k.a. the healthy fats.