Nutrition lore has it that carcinogens are released when olive oil is heated beyond a specific temperature, thus making it toxic. However, any cooking oil degrades and may emit potentially carcinogenic compounds when heated to the point where it smokes. It’s just that different oils start smoking at different temperatures.
It’s a common saying: “Extra virgin olive oil should only be used as a dressing since it turns hazardous when heated,” and “Cooking with coconut oil is the best because it has the highest smoke point.”
However, these statements are not supported by any peer-reviewed studies.
Research facts
Extra virgin olive oil is the cornerstone ingredient in the Mediterranean diet. It has been linked to enhanced heart health.
It contains phenolic antioxidants and monounsaturated fats, which have been demonstrated to promote heart health. Above all, the flavor of extra virgin olive oil makes it an excellent cooking oil.
So what’s the deal with all the bad press about this oil?
The problem is the point at which the oil starts to smoke. When fats are heated over their “smoke point,” hazardous compounds are released. Consumers are afraid that cooking with these oils may destroy or poison any natural health advantages.
According to a 2018 study published in the journal, Acta Scientific Nutritional Health, extra virgin olive oil was the most chemically stable following high-temperature heating compared to other common cooking oils. Furthermore, it proved safe to ingest despite being subjected to extremely high heat.
The experiments included 20 minutes of frying at 464°F (240°C) and 6 hours of deep frying at 356°F (180°C).
In all experiments, extra virgin olive oil was the most stable oil and generated the fewest by-products, such as free fatty acids.
For stability and smoke point, coconut oil and other virgin oils, such as avocado oil, came in second.
The smoke point of extra virgin olive oil is around 374-405°F, while that of olive oil is 390-468°F, according to the North American Olive Oil Association.
Is olive oil safe to use at 400°F?
Extra virgin olive oil is the most stable cooking oil and may be heated to 400°F (deep frying happens at 350-375°F). Because of its solid antioxidant concentration, this oil releases minimal quantities of hazardous chemicals even when heated past its smoke point.
Is it OK to use it at 350°F?
Although cooking with extra-virgin olive oil is safe, it should not be heated over its smoke point, which is between 350°F and 410°F. At these temperatures, it is perfect for sautéing, baking, and roasting.
Is olive oil incompatible with high-heat cooking?
No commonly recognized definition of “high heat” cooking exists, but it is safe in most home cooking methods, including baking, frying, sautéing, roasting, and grilling.
Is it toxic to cook using olive oil?
The primary conclusion is that using it in cooking is safe. It withstands heat significantly better than other vegetable oils due to its high concentration of monounsaturated fatty acids and phenolic components. It is a tasty and healthful oil that should not be overlooked.
To summarize, while smoke points show how oil reacts to intense heat, they do not indicate an oil’s stability or health worth. Hopefully, after reading this, you will reconsider cooking with olive oil and enjoy it for what it is. While coconut oil placed second in the Acta study, its high saturated fat content makes it a lousy kitchen choice. Choosing avocado or rapeseed oil over the other candidates is the superior choice.
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