Is it unhealthy to cook with extra virgin olive oil? The surprising truth

December 15, 2025 •

4 min read

Contrary to a persistent culinary myth, multiple scientific studies have proven that cooking with extra virgin olive oil is not unhealthy. This unrefined oil is far more stable when heated than many people believe, making it a safe and beneficial choice for most everyday cooking.

Quick Summary

Heating extra virgin olive oil is not unhealthy, and its smoke point is not the best indicator of its stability. Its high antioxidant content makes it safer than many other refined oils, even at high heat.

Key Points

Not Unhealthy: Cooking with extra virgin olive oil is safe, stable, and not detrimental to health, despite common myths.
Smoke Point Myth: An oil's oxidative stability, not its smoke point, is the key indicator of how it performs under heat. EVOO is highly stable.
Superior Stability: EVOO is more resistant to degradation and oxidation than many refined seed oils, even at high temperatures, due to its high monounsaturated fat and antioxidant content.
Retains Nutrients: While some antioxidants may be lost at very high temperatures, significant amounts remain, providing health benefits even after cooking.
Suitable for Cooking: EVOO is perfectly safe for everyday cooking methods like sautéing, roasting, and baking, as long as you prevent it from smoking.
Enhanced Flavor: Heating can cause some flavor compounds to evaporate, but the oil still adds a pleasant, subtle flavor to dishes.

Debunking the Smoke Point Myth

For years, a common misconception has lingered in the culinary world: that extra virgin olive oil (EVOO) has too low a smoke point for cooking and becomes harmful when heated. A cooking oil's smoke point is the temperature at which it starts to produce a visible, bluish smoke, signaling that the oil is beginning to break down. While EVOO's smoke point, typically ranging from 375°F to 410°F, is lower than some refined seed oils, focusing on this metric alone is misleading.

Experts now point to a more critical factor: oxidative stability. This refers to an oil's resistance to breaking down and reacting with oxygen when exposed to heat. Due to its high concentration of monounsaturated fats and powerful antioxidants, EVOO is exceptionally stable. A landmark 2018 Australian study compared EVOO to several other common cooking oils, including canola, sunflower, and grapeseed oil, and found that EVOO was the most stable under heat. Even oils with higher smoke points proved less stable and produced more harmful polar compounds and byproducts of oxidation than EVOO.

The Science Behind EVOO's Stability

Extra virgin olive oil's resilience comes from its unique chemical composition:

High Monounsaturated Fat Content: EVOO is primarily composed of heat-stable monounsaturated fats, which have only one double bond and are less susceptible to oxidation than the polyunsaturated fats found in many seed oils. This fatty acid profile is a key reason for its high oxidative stability.
Rich in Antioxidants and Polyphenols: The cold-press extraction process of EVOO preserves its natural antioxidants, such as vitamin E, and polyphenols. These compounds act as a defense mechanism, protecting the oil from oxidative damage when heated. While some of these nutrients may degrade at higher temperatures, a significant amount remains after cooking, still contributing to the food's nutritional value.

Cooking with Extra Virgin Olive Oil: What You Need to Know

Using EVOO for cooking is not only safe but also adds unique flavor and nutritional benefits to your dishes. The following guidelines can help you get the most out of your oil.

Safe Cooking Methods for EVOO

EVOO is suitable for a wide range of everyday cooking techniques, provided you manage the heat properly.

Sautéing: Ideal for vegetables, fish, and lean meats over medium heat. Keep an eye on the pan to ensure the oil shimmers but does not smoke.
Roasting: Excellent for oven-baked vegetables and proteins at temperatures up to around 400°F (204°C). The oven's indirect heat is less harsh on the oil than direct stovetop flames.
Baking: A healthier alternative to butter or other oils in both savory and sweet baked goods.
Pan-searing: Works for quick, high-contact cooking. Just be careful not to let the oil reach its smoke point.

EVOO vs. Other Common Cooking Oils: A Comparison


Feature	Extra Virgin Olive Oil	Canola Oil	Coconut Oil (Unrefined)	Grapeseed Oil
Processing	Unrefined (cold-pressed)	Refined	Unrefined	Refined
Fatty Acid Profile	High in monounsaturated fats	High in polyunsaturated fats	High in saturated fats	High in polyunsaturated fats
Oxidative Stability	Excellent (most stable)	Poor (less stable)	Good (saturated fats)	Poor (less stable)
Health Benefits	Rich in antioxidants	Minimal nutrients after refining	Contains healthy fatty acids	Low in nutrients after refining
Flavor Profile	Fruity, peppery (evaporates slightly with heat)	Neutral	Distinct coconut flavor	Neutral
Best For	Everyday cooking (sautéing, roasting, dressings)	High-heat frying (smoke point focus)	Medium-high heat cooking	Low-heat applications, dressings

Cooking Tips for Preserving EVOO's Health Benefits

While heating EVOO is safe, you can take steps to preserve its delicate flavor and nutrients.

Watch the Heat: Use medium heat for sautéing and keep an eye on the oil. It should be shimmering, not smoking.
Add Later: Drizzle EVOO over finished dishes, such as pasta, grilled vegetables, or soups, to enjoy its full flavor and antioxidant profile.
Store Properly: Keep your EVOO in a cool, dark place away from heat and direct light. Once opened, use it within a few months to prevent oxidation.

The Verdict: A Safe and Healthy Choice

The science is clear: cooking with extra virgin olive oil is not unhealthy. Its superior oxidative stability, thanks to its high monounsaturated fat and antioxidant content, makes it a safer choice than many refined oils for most cooking applications. While some flavor and nutrients may diminish at high heat, the oil remains beneficial. By understanding the truth behind the smoke point myth, you can confidently use EVOO as a cornerstone of healthy, delicious cooking, just as it is in the health-promoting Mediterranean diet.

For more in-depth information on the research debunking the EVOO cooking myth, see the 2018 study on oil stability from the Olive Wellness Institute.

Frequently Asked Questions

No, this is a myth. Scientific research has shown that extra virgin olive oil does not become toxic when heated during typical home cooking. Its high oxidative stability means it resists breaking down into harmful compounds better than many other oils.

Heating can cause some loss of antioxidants and polyphenols, particularly at higher temperatures or with prolonged cooking. However, significant amounts of beneficial compounds remain, and the oil's fatty acid profile stays intact, retaining many health benefits.

The smoke point of extra virgin olive oil typically ranges from 375°F to 410°F (190°C to 210°C), which is suitable for most everyday cooking, including sautéing and roasting.

Yes, you can use extra virgin olive oil for shallow pan-frying. It's more stable and produces fewer harmful compounds than many other vegetable oils, even at high heat.

Oxidative stability is a more reliable indicator of an oil's performance and safety under heat. It measures how well the oil resists breaking down and producing harmful compounds, a metric at which EVOO excels despite having a lower smoke point than some refined oils.

EVOO is generally healthier and more stable than canola oil when heated. Canola oil, a refined oil high in polyunsaturated fats, is more prone to oxidation and produces more harmful compounds than EVOO, even with its higher smoke point.

Heating can cause some of the volatile flavor compounds in EVOO to evaporate, but it will still contribute a pleasant, subtle flavor to your cooked food. For the most robust flavor, it's best to use it raw, such as in salad dressings.