Why do people say not to cook with olive oil? Separating fact from fiction

October 5, 2025 •

3 min read

A 2018 Australian study found that extra virgin olive oil was the safest and most stable oil to cook with, even for deep frying. Yet, the persistent myth remains: Why do people say not to cook with olive oil? This belief is often rooted in misinformation about its smoke point and what happens to its healthy compounds under heat.

Quick Summary

Clarifying the misconceptions about cooking with olive oil, explaining that it is stable and healthy for most cooking methods. The article covers the truth about smoke points, oil stability, and flavor, separating old wives' tales from scientific evidence.

Key Points

Oxidative Stability Trumps Smoke Point: The stability of an oil under heat is more important than its smoke point, and EVOO is highly resistant to breaking down due to its antioxidants.
Flavor, Not Health, is the Main Concession: Heating can diminish the delicate taste of premium EVOO, making it better for finishing dishes, but this does not impact its safety for cooking.
EVOO is Fine for Most Everyday Cooking: High-quality EVOO is perfectly safe for sautéing, roasting, and pan-frying, as its smoke point is high enough for these applications.
Antioxidants are a Shield: The potent antioxidants in EVOO protect the oil from degradation during heating, explaining its superior stability compared to many refined seed oils.
Choose the Right Oil for the Right Job: Reserve expensive EVOO for lower-heat and finishing uses, and opt for refined olive oil or other high-smoke-point oils for high-heat frying applications.
The Mediterranean Diet is Proof: The long-standing use of cooked olive oil in the famously healthy Mediterranean diet provides real-world evidence of its safety and benefits when heated.

Debunking the Low Smoke Point Myth

The most common reason cited for not cooking with olive oil, particularly the extra virgin variety (EVOO), is its perceived low smoke point. The smoke point is the temperature at which an oil begins to smoke and break down, potentially releasing harmful compounds. While it's true that EVOO has a lower smoke point than some highly refined oils, recent research indicates that oxidative stability is a more critical factor for cooking safety. Oxidative stability measures an oil’s resistance to breaking down when exposed to heat and oxygen. Studies show EVOO is highly stable under heat due to its composition.

The Science of Olive Oil's Stability

Olive oil is rich in heat-stable monounsaturated fats, particularly oleic acid, which makes it resistant to oxidation. EVOO also contains powerful antioxidants like polyphenols and vitamin E that protect it from heat-induced oxidative stress. These antioxidants help EVOO remain stable and produce fewer harmful compounds compared to many other vegetable oils. Some of these antioxidants can even transfer to food during cooking.

The Real Reasons for Caution: Flavor and Cost

While health concerns about cooking with olive oil are largely unfounded, flavor and cost are valid considerations. The delicate flavors of high-quality EVOO can be diminished by heat, which is why it's often used for finishing dishes. For general cooking where the flavor isn't the primary focus, a less expensive olive oil is often sufficient. Additionally, using expensive EVOO for cooking methods requiring large volumes of oil, like deep-frying, can be uneconomical. Cheaper, refined olive oils or other higher-smoke-point oils are suitable for deep-frying.

Choosing the Right Oil for the Right Job

Selecting the appropriate type of olive oil for your cooking method is important:

Types of Olive Oil and Their Uses

Extra Virgin Olive Oil (EVOO): Cold-pressed, rich in antioxidants and flavor. Ideal for moderate-heat sautéing, roasting, dressings, and finishing.
Refined Olive Oil: Milder flavor and higher smoke point due to processing. Suitable for general cooking, grilling, and frying.
Light Olive Oil: Highly refined with a neutral flavor and high smoke point. Good for baking or high-heat frying where an olive flavor isn't desired.
Olive Pomace Oil: Extracted from residual pulp and highly refined. Best for deep-frying or high-temperature cooking.

Cooking Oil Comparison Table


Oil Type	Key Characteristics	Typical Smoke Point	Best Uses
Extra Virgin Olive Oil	Strong, distinct olive flavor; high in antioxidants and monounsaturated fat	~375–405°F (~190–207°C)	Sautéing, roasting, dressings, finishing
Refined Olive Oil	Milder flavor, fewer antioxidants than EVOO, but still rich in monounsaturated fat	~390–470°F (~199–243°C)	All-purpose cooking, frying, grilling
Canola Oil	Neutral flavor; high in polyunsaturated fat, but lower oxidative stability	~400–450°F (~204–232°C)	High-heat frying, baking
Avocado Oil	High in monounsaturated fat; very high smoke point	~520°F (~271°C)	High-heat searing, frying

The Verdict: Cook with Confidence

The notion that you shouldn't cook with olive oil is a misconception. Research shows that extra virgin olive oil is a healthy and safe option for most home cooking, including sautéing and roasting, due to its stability. The key is selecting the right type of olive oil for your cooking temperature and desired flavor. While expensive EVOO is best for finishing, less expensive olive oils are suitable for everyday cooking. Incorporating olive oil into your cooking aligns with the healthy Mediterranean diet and offers numerous benefits.

The Final Scoop on Heating Olive Oil

Here are some best practices for using olive oil in your cooking:

Use EVOO for moderate-heat methods.
Save high-quality EVOO for dressings and finishing.
Monitor temperature to prevent smoking.
Substitute olive oil for butter in baking.
Choose refined olive oil or other high-smoke-point oils for deep-frying.

Conclusion: The Myth That Won't Die

The myth about not cooking with olive oil persists despite scientific evidence highlighting its stability and health benefits, particularly for EVOO. While flavor and cost are valid reasons to choose a different oil in certain situations, health concerns are unfounded. Feel free to use olive oil in your cooking and enjoy its culinary and nutritional advantages Find more information on cooking with olive oil at the North American Olive Oil Association.

Frequently Asked Questions

No, cooking with olive oil does not make it unhealthy or carcinogenic under normal home cooking conditions. Its high oxidative stability, aided by antioxidants and monounsaturated fats, prevents it from breaking down into significant levels of harmful compounds when heated.

Yes, high-quality extra virgin olive oil is safe for most high-heat cooking, including sautéing and pan-frying. Its smoke point is typically high enough for these methods, and its superior oxidative stability makes it a healthier choice than many refined oils.

The smoke point is the temperature at which an oil starts to smoke. Oxidative stability is a measure of how resistant the oil is to breaking down when exposed to heat and oxygen. Research shows oxidative stability is a better indicator of an oil's performance and health during cooking.

While some heat-sensitive antioxidants may be reduced with prolonged high heat, the oil retains most of its healthy monounsaturated fats. Studies also show that olive oil’s antioxidants can be transferred to the food being cooked.

For methods like deep frying that require sustained, very high temperatures, a refined olive oil or light olive oil is often better than EVOO. They have a higher smoke point and a neutral flavor, and they are more cost-effective for large-volume cooking.

High-quality extra virgin olive oil has a delicate and complex flavor profile that can be diminished or lost when heated. By drizzling it over finished dishes, chefs ensure its nuanced taste is fully enjoyed.

Yes, olive oil can be used in baking as a replacement for butter or other oils. It adds moisture and can impart a unique, often desirable, flavor to baked goods like cakes, muffins, and breads.