Olive oil should not be consumed after it has reached its smoke point — the point at which an oil literally begins to smoke. Find out the difference between extra-virgin olive oil and other olive oil labels and learn the winners of our olive oil taste test. So I looked into the best uses for olive oil, and when to choose another oil. Due to the chemical structure and a large amount of unsaturated fats, cooking makes extra-virgin olive oil very susceptible to oxidative damage. First of all, fatty acids are prone to oxidation from heat, light, and oxygen. And, like olive oil and many other plant-based oils, safflower oil contains good-for-you monounsaturated fats that promote heart health and are a source of vitamin E. Cook Eggs with a Plant Oil-Based Spread. HOW HOT IS TOO HOT? If you have ever watched an episode of ‘Jamie’s 30 minute meals’, you will know he loves a “little drizzle of olive oil” over absolutely everything. “Cooking doesn’t necessarily cause EVOO to lose its flavor, but cooking it at higher temperatures does.” It's also cheaper than olive oil, so if you're trying to trim your grocery bill then canola oil is a good option. “Personally, I use EVOO for low temp cooking and no-heat applications, and other oils for cooking at higher temperatures,” cowboyardee says. Your email address will not be published. It also has a neutral flavor and is packed with heart-healthy alpha-linolenic acid (an omega-3 fatty acid), which makes it ideal for baking. Although more expensive, avocado, macadamia nut, tea and almond oils are also good mono-rich choices for everyday use. Why do people claim we shouldn’t cook with extra virgin olive oil? Ditching butter for olive oil when cooking eggs is a smart move in terms of healthy eating. For the longest time, the only oil I bought was extra-virgin olive oil. When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form. Here's everything you need to know about cooking with olive oil: 1. Homemade stuffing is ridiculously easy to make, but there are a few things you can do that would ruin a perfectly good stuffing. When to skip olive oil: If you're cooking over high heat, don't choose olive oil. Plus, Bon Appetit notes that you'll need cups and cups of the stuff if you're planning on doing any serious deep frying, and that's going to be super expensive — the biggest reason why you shouldn't do it. shezmu wants to know: Why do people buy an expensive, fancy extra-virgin olive oil (EVOO) for drizzling, and a less expensive olive oil for cooking? Savory Lotus may receive commissions from purchases made through links in this post. Related: 3 Health Reasons to Cook with Cast IronOils You Should Avoid in Packaged Foods, Why you shouldn’t always cook with olive oil. EatingWell may receive compensation for some links to products and services on this website. First, it contains polyphenols and tocopherols which act to protect the oil from oxidation. Visit Savory Lotus' profile on Pinterest. In one study, heating olive oil at 356°F (180°C) for 36 hours lead to a decrease in antioxidants and vitamin E, but most of the trace compounds were intact (18). The answer: High temperatures destroy the flavor of olive oil, cowboyardee says. Use of this site constitutes acceptance of our, 4 Mistakes That Ruin Stuffing (and How to Fix Them). trends Why you shouldn't always cook with extra-virgin olive oil Extra-virgin olive oil is a staple, but it's not always the best choice for high-heat sautéing and pan-frying. I only used it as a dressing. Happy Thursday! The smoke point is only used to determine when the oil will start to “smoke.” If olive oil has a smoke point of 350 degrees it does NOT mean that you can cook … This in turn, can cause negative effects on your health. Recipes to Try: Walnut Spice Cake & More Recipes for More Baked Goods Using Olive Oil. Extra virgin isn't the only game in town. And now, let's talk about the elephant in the room: the long-standing belief that you shouldn't be cooking with olive oil at all. Olive oil has a lower smoke point-the point at which an oil literally begins to smoke (olive oil's is between 365° and 420°F)-than some other oils. There are two reasons why olive oil outperforms other vegetable oils when it’s heated. When you heat olive oil to its smoke point, the beneficial compounds in oil start to degrade, and potentially health-harming compounds form. Watch: Is Coconut Oil or Butter Healthier? When to skip olive oil: If you're cooking over high heat, don't choose olive oil. Second, it’s made up of mostly monounsaturated fat – remember, that’s the one with only one double bond, which makes it more stable in heat than fats with high amounts of … Don't Miss: 10 Secrets to Cooking Healthier. Choose the right olive oil for the job. After all, it's high in heart-healthy antioxidants called polyphenols and monounsaturated fats, which can help lower "bad" LDL cholesterol and raise "good" HDL cholesterol levels. The answer: High temperatures destroy the flavor of olive oil, cowboyardee says. Since it has a distinct flavor, use it in dishes where you want to taste it-drizzled over steamed vegetables, soup or bread, for example. Olive oil isn't on the USDA's list of "safe" oils for deep frying, because temperatures regularly go above that 374 degree mark. http://chriskresser.com/new-study-puts-final-nail-in-the-saturated-fat-causes-heart-disease-coffin, https://www.savorylotus.com/top-5-healthy-fats/, http://www.thankyourbody.com/vegetable-oils/, https://chriskresser.com/the-diet-heart-myth-cholesterol-and-saturated-fat-are-not-the-enemy/, https://chriskresser.com/healthy-fats-what-you-need-to-know/, https://blog.bulletproof.com/is-saturated-fat-bad/, http://authoritynutrition.com/grape-seed-oil/, http://www.marksdailyapple.com/macadamia-oil/#axzz322EmS700, https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking#fat-content, https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section1, Everyday Gluten Free Bread (dairy free + egg free), Simple Coconut Flour Cake (gluten and grain free, paleo).