Olive oil has a “low” smoke point. Should you avoid cooking with it?

You’ve probably heard that olive oil should be avoided when cooking at high temperatures because of its low smoke point. However, research suggests that unrefined extra virgin olive oil (EVOO) is quite stable and safe for cooking.

Oxidative stability matters more than smoke point

Instead of focusing on smoke point, experts say oxidative stability, or how easily an oil oxidizes and breaks down, is a better measure of quality and safety.

When this degradation occurs, oils can produce toxic byproducts, called polar compounds, which have been shown to harm human health.

However, a 2018 study found that extra virgin olive oil is much more stable than refined oils, forming fewer polar compounds when heated.

“In general, unrefined oils have greater stability with fewer polar compounds,” said Samantha M. Coogan, MS, RDN, director of the Nutrition and Dietetics Teaching Program and lecturer at the University of Nevada, Las Vegas. “So if you compare EVOO to refined olive oil, you will see fewer polar compounds in EVOO compared to refined olive oil and refined oils in general.”

In the study, investigators concluded that extra virgin olive oil is the most stable when heated, followed closely by coconut and other virgin oils, such as avocado oils and high-oleic seed oils.

Antioxidants protect olive oil from heat degradation

Research has shown that the stability of extra virgin olive oil comes from its antioxidants, particularly phenolic compounds. Antioxidants protect it from degradation when heated and extend its shelf life.

Another study found that although fatty acids and minor compounds in extra virgin olive oil are somewhat degraded by heat, it is arguably the most suitable oil for cooking due to its high content of monounsaturated fatty acids, which are more resistant to oxidation than polyunsaturated fatty acids.

The study authors said that phenolic compounds and other antioxidants found in extra virgin olive oil protect fatty acids and vitamins from degradation by heat.

The smoke point of olive oil isn’t even that low

While smoke point may not be the best way to assess whether an oil is safe to use, it’s worth noting that the smoke point of extra virgin olive oil isn’t even that low.

According to research, the first stage of decomposition of extra virgin olive oil appears between 260 and 360°C, the second between 360 and 398°C, and the third between 395 and 450°C.

If you’re using it for pan-frying on your stovetop, it’s unlikely to reach these high temperatures.

“For many years it was discouraged from being used for high temperature cooking, but data confirms that degradation occurs at temperatures similar to higher smoke point oils like corn oil,” Coogan said. “The differences are not as big as you think.”

Avoid using olive oil for frying or roasting

If you cook at extremely high temperatures, such as frying or roasting, EVOO may begin to break down.

This can alter the flavor of food, giving it a burnt, bitter flavor, increasing oxidation and creating unhealthy compounds, said Joan Salge Blake, RDN, a registered dietitian and professor of nutrition at Boston University.

She suggested using other oils such as refined avocado, safflower, canola, corn, peanut, soybean, or refined olive oil for these very high heat cooking methods.