Is it OK to Cook with Olive Oil?

Extra Virgin Olive Oil is always touted as a health food. And with good reason: It is 

• full of the "good" fats (mono-unsaturated and poly-unsaturated)
• contains high amounts of Vitamin E 
• packed with anti-inflammatory phytonutrients
• is touted as the ultimate beauty food, helping to reduce fine lines and acne
• proven to help support cardiovascular health and help prevent certain cancers  

This golden liquid, long a staple of the Mediterranean diet,  is indeed healthy to dress salads, drizzle on vegetables, or even use as a dip. 

But, you may be surprised to learn that cooking olive oil can turn it into a carcinogenic trans-fat. 

Trans fats are inflammatory and have been shown to increase the risk of coronary heart disease by raising the levels of "bad" LDL cholesterol and lowering "good" HDL cholesterol. The American Heart Association recommends limiting trans-fat consumption to less than 2 grams per day, and they have been banned from use in NYC restaurants since 2008. 

All oils have a smoke point, which is simply the temperature at which it will start to smoke, or release gaseous vapors, when heated. This is the point that the oil will degrade, oxidize, and partially hydrogenate, causing harmful trans fats. 

In general, the more processed an oil, the higher its smoke point. An unrefined, or minimally refined  vegetable oil (like Extra Virgin Olive Oil), will therefore have a lower smoke point than its refined counterpart. 

Extra Virgin Olive Oil (the healthiest and least refined variety of all olive oils) has a smoke point range of about 200º- 406º Fahrenheit. (The exact smoke point of an oil depends on a number of factors, including amount of processing, which is variable across brands, and the reason the temperature is given in a range, and not an exact point). 

The more processed olive oils have a smoke point that range from approximately 220º-437º Fahrenheit. 

To put that in perspective, water boils at 212ºF. 

So, there is a possibility that by simply heating a healthy oil, you can turn it into an unhealthy oil. 

How to avoid cooking in trans fat? 

• Cook Olive Oil on low to medium low. As long as you stay below the smoke point, olive oil is perfectly fine to use. Try a light olive oil instead of extra virgin olive oil for a higher smoke point. If you will be frying or cooking anything for a long period of time, choose a different oil.

• Use an oil with a higher smoke point. There are many to choose from: 
• Refined Coconut Oil (smoke point: appx. 450°F)
• High Oleic Safflower Oil (smoke point appx. 450°F)
• High Oleic Sunflower Oil (smoke point: appx. 450°F)
• Avocado Oil (smoke point: appx. 520°F)

If your Extra Virgin Olive Oil has a low smoke point, reserve it for salads, dips, dressings, or simply drizzling on after you've already cooked a delicious meal. 

What oil do you cook with? If you do use Extra Virgin Olive Oil, do a little experiment and see how quickly it takes your oil to release vapors and smoke, and let me know the results by commenting below.