Is it bad to always cook with olive oil?

November 22, 2025 •

4 min read

According to a 2018 study, extra virgin olive oil is one of the most stable cooking oils under heat, debunking the persistent myth that it is bad to always cook with olive oil. This article explores why this widespread misconception exists and provides clarity on using this popular cooking fat safely and effectively.

Quick Summary

Cooking with olive oil is generally safe and healthy for most cooking methods. Its high oxidative stability and antioxidant content make it more resistant to heat damage than many other oils. Different grades have varying smoke points, so choosing the right type for the temperature is key. Overheating can reduce beneficial compounds and affect flavor, but proper use ensures you retain its health benefits.

Key Points

It's a Myth: Cooking with olive oil is safe and healthy for most everyday cooking methods, including sautéing and roasting.
Stability over Smoke Point: The oil's oxidative stability, not just its smoke point, is the key indicator of how it handles heat. Olive oil's high antioxidant and monounsaturated fat content make it very stable.
Know Your Oil: Use high-quality EVOO for low-to-medium heat cooking and finishing, while refined or light olive oil is better suited for high-heat applications like pan-frying.
Heat Affects Flavor: While olive oil remains safe, heating EVOO can cause some of its delicate flavor compounds to evaporate, so reserve expensive bottles for raw uses.
Retains Nutrients: Even when heated, olive oil retains a significant portion of its beneficial monounsaturated fats and antioxidants.
Avoid Deep Frying with EVOO: Deep frying with EVOO is generally not recommended due to cost and the potential for flavor degradation under prolonged, high heat.

The idea that you should never cook with olive oil, particularly extra virgin olive oil (EVOO), is a common and persistent myth. This misconception often stems from a misunderstanding of an oil's smoke point versus its oxidative stability. While an oil's smoke point is the temperature at which it starts to smoke and break down, recent scientific evidence shows that an oil's overall stability is a far more reliable indicator of its performance under heat. Olive oil, rich in monounsaturated fats and powerful antioxidants, is surprisingly stable and resistant to degradation during typical home cooking.

The Smoke Point Myth vs. Oxidative Stability

The traditional wisdom focused heavily on smoke point, leading many to believe that oils with lower smoke points, like EVOO, were unsuitable for cooking. However, the antioxidants present in olive oil act as a protective buffer, preventing the formation of harmful compounds even when heated near or slightly above its smoke point. In fact, an Australian study found that EVOO produced significantly fewer harmful byproducts when heated compared to popular refined seed oils like canola and grapeseed oil, despite the latter having higher smoke points.

How Oxidative Stability Works

Oxidative stability refers to an oil's resistance to reacting with oxygen and forming harmful compounds when heated. Olive oil's high content of monounsaturated fats makes it inherently more stable than polyunsaturated fats found in many common vegetable oils. The natural antioxidants in EVOO further enhance this stability, making it a safer and healthier choice for many cooking applications.

Choosing the Right Olive Oil for the Job

Different grades of olive oil have different smoke points and are best suited for specific cooking methods. Choosing the right one ensures you maximize both flavor and health benefits.

Extra Virgin Olive Oil (EVOO): This cold-pressed, unrefined oil has a rich flavor and lower smoke point (around 350–375°F or 175–190°C). It is ideal for:
- Sautéing over medium heat
- Roasting vegetables
- Making salad dressings and dips
- Finishing dishes with a flavorful drizzle
Refined or Light Olive Oil: Processed to remove impurities, this oil has a neutral taste and a higher smoke point (up to 468°F or 242°C). It is best for:
- High-heat pan-frying
- Baking, especially when a neutral flavor is desired
- Grilling and searing
Virgin Olive Oil: A step below EVOO in quality, it has a slightly higher acidity and is suitable for light cooking.

Optimizing Your Cooking with Olive Oil

Even with its stability, proper technique is essential to get the most out of your olive oil. Avoid pushing any oil far beyond its smoke point, as this will lead to a burnt taste and a reduction in nutritional value.

Here are a few tips for cooking with olive oil:

Monitor the temperature: Use a medium heat for sautéing and pan-frying to prevent the oil from smoking. If it starts to smoke, lower the heat.
Pair with ingredients: Adding water-based ingredients like vegetables can help regulate the oil's temperature.
Store properly: Keep your olive oil in a cool, dark place away from heat and light to preserve its quality and extend its shelf life.
Avoid reusing oil: Reheating oil repeatedly can lower its smoke point and increase the risk of harmful compounds forming.

Comparison: Olive Oil vs. Common Cooking Oils

Choosing the right oil depends on your needs, including heat stability, flavor, and cost. Here is a quick comparison of olive oil against some other popular choices.


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil	Canola Oil	Avocado Oil
Best For	Low-to-medium heat sautéing, dressings	High-heat frying, baking	General purpose, neutral flavor	Very high-heat cooking
Smoke Point	350-375°F (approx.)	Up to 468°F (approx.)	400°F (approx.)	Up to 570°F (approx.)
Fat Profile	Mostly monounsaturated fats	Mostly monounsaturated fats	Mix of mono- and polyunsaturated	High in monounsaturated fats
Antioxidants	Very high due to minimal processing	Low, lost during refining	Low	Moderate, varies with refining
Oxidative Stability	Excellent, due to antioxidants	Good, more stable than seed oils	Lower, due to polyunsaturated fats	Excellent, high smoke point oil
Flavor	Bold, fruity, complex	Mild, neutral	Neutral	Mild, buttery

Conclusion

For most everyday cooking, using olive oil is not only safe but also a very healthy choice. The key is understanding the different grades and using them for the appropriate cooking methods. Extra virgin olive oil is perfectly suited for low-to-medium heat applications, while a more refined version can handle higher temperatures like pan-frying. The myth that olive oil is inherently bad for cooking has been largely disproven by recent scientific findings that prioritize oxidative stability over smoke point alone. So, go ahead and continue enjoying your favorite Mediterranean fat for both its flavor and its health benefits.

For more information on the health benefits of olive oil, consider exploring resources from the Harvard T.H. Chan School of Public Health: The Nutrition Source: All About Olive Oil.

Frequently Asked Questions

No, olive oil does not become toxic when heated to its smoke point during normal cooking. While the oil starts to break down and smoke, the health risks are often exaggerated. Its high antioxidant content helps protect against the formation of harmful compounds.

Smoke point is the temperature at which an oil visibly smokes, while oxidative stability is its resistance to breaking down and reacting with oxygen under heat. A high smoke point doesn't always mean high stability; olive oil, for example, is more oxidatively stable than some seed oils with higher smoke points.

Yes, EVOO is safe for cooking at low-to-medium temperatures, such as sautéing, roasting, and pan-frying. Its robust flavor is best preserved this way. It is a stable and healthy choice for these methods.

For high-heat cooking methods like frying or searing, it's best to use refined, pure, or light olive oil, which have higher smoke points than extra virgin varieties.

No, olive oil does not lose all its health benefits when heated. While some heat-sensitive antioxidants may degrade, the oil retains its high content of heart-healthy monounsaturated fats and a significant amount of other beneficial compounds.

Reusing olive oil is not recommended, especially if it was heated to its smoke point. Each reheating lowers the oil's stability and increases the level of potentially harmful breakdown products.

Olive oil is rich in monounsaturated fats, which are healthier and more heat-stable than the polyunsaturated fats found in many vegetable oils. It also contains high levels of antioxidants that offer protective health benefits.