Olive Oil In Cooking – When To Use It And When Not To

When Is Olive Oil In Cooking Safe?

[Updated 1 March 2023]There’s a lot of confusion and worry generally about how and when to use olive oil in cooking and when you should use an alternative like canola or grapeseed.

Some of these worries are about health and the negative impact of overheating olive oil. Other concerns are about what’s known as the smoking point. It quite literally translates into at what temperature olive oil, in particular, will catch alight.

Let’s take a look at the health aspect first because actually they are mutually entwined anyway.

When olive oil gets to its smoking point somewhere around 365° to 420°F (200°C plus), it degrades and the compounds regarded as healthy, change. But what you have to remember is that these changes apply to all oils when they reach their smoking point.

All vegetable oils will oxidize as they get older if they are exposed to air and light. It’s this oxidation which can produce toxic compound. But read on, it really isn’t that bad at all.

Pan Fires Are A Bigger Risk By Far Than Olive Oil In Cooking

Human beings are well adapted to defend themselves against these compounds. There is no evidence to suggest humans have ever been harmed by them either. Yes, as with other oils the smoke given off by overheated oils contains oxidation products which are toxic. Again not in big enough quantities to hurt us. Unless of course the whole kitchen catches fire, in which case I’d suggest you need to lower the heat anyway…

If you still don’t believe me read the results of tests done to see which oil gives off the most toxins . It’s dry scientific reading but very reassuring indeed.

Harmful trans fats are a different matter when they are heated – and it’s these you’re probably thinking of. These heart-damaging trans fats also known as hydrogenated or partially hydrogenated oils when heated to the smoking point are known to form potentially harmful substances which have been shown in tests to be carcinogenic. The tasty burned bits we all love are the dangerous bits.

Globally governments are forcing manufacturers to remove trans fats from processed food and most are replacing hydrogenated oils with palm oil. Palm oil, of course, has issues all of its own! While palm oil is trans-fat-free, roughly half of palm oil fat is saturated fat, which adds 0.005 ounces of saturated fat to every 2 tablespoons in your food.

Personally, I’m all for avoiding a diet high in saturated fat so I leave palm oil and processed foods well alone. There are other delicate mild oils, much better to use and far better for your health.

Correct Olive Oil Uses In Cooking

Only use it when you know you won’t be heating it higher than the smoking point given above. Always use extra virgin olive oil which has been cold pressed. It contains more antioxidants which are good for us and they help it resist breaking down when heated. So basically there are less toxins formed.

Frankly, apart from deep fat fryers, I’m happy using it for most things. I used to use grapeseed or canola oil for frying eggs but since regularly using two oil spritzers. I rarely bother which one I pick up and keep canola or grapeseed in one, always olive oil in the other.

There are two occasions I avoid olive oil. Firstly if I know the heat is going up then either canola or grapeseed is a healthy choice and both have such a neutral flavor they won’t change your food in any way.

Actually, the flavor is the second reason. Olive oil has such a lovely distinctive flavor. Any desserts and pastries or bread that calls for oil and you don’t want that aroma, use canola or grapeseed.

The Roasted Mediterranean Vegetable Myth

Of all the uses for olive oil in cooking, roasted Mediterranean vegetables are a family favorite, but they simply have to be made with the best oil to complement them, and nothing beats extra virgin olive oil for the job.

The myth is that you need to have your oven heat up to super hot to roast Mediterranean veggies like peppers and zucchini without them going soggy, meaning you can’t use olive oil (and you can’t think why European cooks still do!).

The real secret to successfully caramelized vegetables is a shallow roasting tray with low sides and the oven set to medium heat. This allows the liquid in the vegetables to evaporate and escape rather than oozing into the bottom of the pan taking everything else with it.

What you end up with is perfectly cooked sweet tasting vegetables and a few spoonfuls of delicious tasting olive infused vegetable liquid at the bottom, to spoon over and mop up with crusty bread. (now I’m hungry!).

I do hope this has reassured you about overall safety when cooking with olive oil and helped you know when to use olive oil in cooking and when to choose something with a higher heat tolerance or smoking point.

Properties of Olive Oil

There are several properties of olive oil that are important, depending on the context in which it is used. Some of the most significant properties of olive oil include the following:

1. Flavor: The flavor of olive oil can vary depending on factors like the type of olive used. The region in which it was grown, and how the oil was extracted. High-quality olive oil typically has a rich, fruity flavor with a slightly bitter or peppery finish.
2. Smoke point: When olive oil is heated to its smoke point, it tends to deteriorate rapidly and produce a smoky aroma. Olive oil has a low smoke point when compared to other oils, which makes it less suitable for high-heat cooking methods like frying.
3. Nutritional value: Olive oil is high in healthy monounsaturated fats, as well as antioxidants and other beneficial compounds. It is also relatively low in saturated fat.
4. Acidity: Olive oil is classified according to its acidity level, with extra virgin olive oil having the lowest acidity level (less than 0.8%). Lower acidity levels are generally considered to be indicative of higher-quality oil.
5. Color: The color of olive oil can vary from golden yellow to deep green, depending on factors such as the maturity of the olives and the processing methods used.
6. Shelf life: Olive oil can go rancid over time, especially if it is exposed to light, heat, or air. High-quality olive oil typically has a longer shelf life than lower-quality oils.

High in Antioxidants and Vitamin E

Due to its chemical composition, olive oil is high in antioxidants and vitamin E. The antioxidants in olive oil are mainly phenolic compounds, which are natural plant compounds that help protect the body from oxidative stress and inflammation. These phenolic compounds include hydroxytyrosol, tyrosol, and oleuropein, among others.

Vitamin E is a fat-soluble vitamin that acts as a body antioxidant. It helps protect cells from damage caused by free radicals. Olive oil is particularly rich in alpha-tocopherol, one of the most potent forms of vitamin E.

The antioxidant and vitamin E content of olive oil can vary depending on factors such as the type of olive used, the harvesting process, and the storage conditions. The purest form of olive oil, extra virgin olive oil, is produced from the first cold-pressing of olives and is acknowledged to be the most nutritious and loaded with antioxidants.

Consuming olive oil regularly as part of a healthy diet has been linked to numerous health benefits. It includes reduced risk of stroke, heart disease, and certain types of cancer.

Resistant to Oxidative Damage

Olive oil is resistant to oxidative damage because of its high content of monounsaturated fatty acids and natural antioxidants. Monounsaturated fatty acids are less susceptible to oxidation than polyunsaturated fatty acids. It is found in higher concentrations in other types of vegetable oils.

In addition, olive oil contains several natural antioxidants, such as polyphenols, tocopherols, and carotenoids. These compounds help to protect the oil from oxidative damage by neutralizing free radicals. These unstable molecules may damage cells and cause inflammation.

Another factor that contributes to the oxidative stability of olive oil is its low content of pro-oxidant compounds such as linoleic acid and alpha-linolenic acid. These compounds are more prone to oxidation than other fatty acids. Their low levels in the olive oil help to reduce the risk of oxidative damage.

Finally, the processing and storage of olive oil can also affect its oxidative stability. High-quality olive oil is typically produced using methods that minimize heat, light, and oxygen exposure, which can all contribute to oxidation. Proper storage of olive oil in a cool, dark place can also help to prevent oxidation and maintain its quality over time.

Cooking Destroy Olive Oil Antioxidants

Cooking with olive oil can cause a reduction in its antioxidant properties, particularly when exposed to high temperatures for prolonged periods. Antioxidants are compounds that protect against the harmful effects of free radicals in the body, and olive oil is rich in antioxidants, like polyphenols.

When olive oil is heated to a high degree of temperature, the polyphenols and other antioxidants in the oil can break down and degrade, reducing their effectiveness. Additionally, exposure to light and air can also cause the antioxidants in olive oil to break down.

It’s best to use it raw or in low-heat cooking methods to maximize the health benefits of olive oil, such as sautéing or light frying. High-heat cooking methods, such as deep-frying, should be avoided to preserve the antioxidants in olive oil. It’s also important to store olive oil in a cool and dark place to minimize exposure to light and air.

How To Use Olive Oil In Cooking

Olive oil is a versatile and healthy oil that can be used in different ways in cooking. Here are some tips on how to use olive oil in your cooking:

1. Use it as a cooking oil: Olive oil can be used instead of other oils or fats for cooking, such as sautéing or frying. It has a high smoke point that helps it withstand high temperatures without smoking or burning.
2. Use it as a salad dressing: Olive oil is a great base for salad dressings. You can mix it with vinegar or lemon juice and add herbs and spices to create a delicious dressing.
3. Use it for baking: Olive oil can be used in place of butter or other oils in baking recipes. It can add a subtle flavor to baked goods like cakes and muffins.
4. Use it for marinating: Olive oil can be used as a base for marinades, which can add flavor and tenderize meats, poultry, and vegetables.
5. Use it for dipping: Olive oil is commonly used as a dip for bread. You can add herbs, garlic, or other seasonings to create a flavorful dip.

When using olive oil, it’s important to choose the right type of olive oil for the recipe. Extra-virgin olive oil is best for salads and dressings, while pure olive oil or light olive oil is better for cooking at high temperatures. It’s also important to store olive oil properly in a cool and dark place to prevent it from going rancid.

Things To Take Care of While Using Olive Oil In Cooking

While olive oil is a healthy and versatile cooking oil, there are a few things to keep in mind to avoid damaging its nutritional value or creating unwanted flavors. Here are some things to take care of while using olive oil in cooking:

1. High heat: Olive oil has a lower smoke point than many other cooking oils, so it’s best to avoid using it for high-temperature cooking, such as deep-frying. Heating olive oil above its smoke point can create harmful compounds and destroy its health benefits.
2. Overheating: Avoid overheating olive oil is important even if you’re not cooking at high temperatures. This may cause it to break down and lose its flavor and nutritional value.
3. Storing in a clear bottle: Exposure to light can cause olive oil to degrade. So it’s best to store it in a dark, cool place away from light. Avoid buying olive oil in clear bottles or containers that allow light to penetrate.
4. Using old oil: Olive oil can go rancid over time, especially if it’s not stored properly. Ensure to check the expiration date and use the oil within a reasonable time frame after opening.
5. Mixing with other oils: Mixing olive oil with other oils can dilute its flavor and nutritional value. It’s best to use olive oil on its own or in recipes that specifically call for it.
6. Using flavored oils for high-heat cooking: Flavored olive oils, such as garlic or chili-infused oils, can add delicious flavors to your dishes. However, these oils are best used for low-heat cooking or as finishing oils to drizzle on top of finished dishes. Using them for high-heat cooking can burn the flavors and create unpleasant tastes.

FAQs

Q1. What is olive oil, and why is it so popular in cooking?

Olive oil is a kind of vegetable oil made from pressed olives. It is popular in cooking because it has a unique flavor and is also healthy.

Q2. Is it safe to cook olive oil at high temperatures?

It is safe to cook olive oil at high temperatures, but extra-virgin olive oil should not be used at high temperatures.

Q3. What is extra-virgin olive oil, and when should it be used in cooking?

Extra-virgin olive oil is the highest quality olive oil and should be used in recipes where the flavor of the oil is important.

Q4. Can olive oil be used for frying?

Yes, olive oil can be used for frying, but it is best to use refined olive oil with a higher smoke point.

Q5. When should you not use olive oil in cooking?

Olive oil should not be used in recipes where you do not want its flavor to dominate, such as in baking.

Q6. Is olive oil a healthy choice for cooking?

Yes, olive oil is a healthy choice for cooking because it is high in monounsaturated fats and antioxidants.

Q7. Can olive oil be used in baking?

Olive oil can be used in baking, but it is best to use light or mild olive oil that will not overpower the other flavors in the recipe.

Q8. What is the best type of olive oil for cooking?

The best type of olive oil for cooking depends on the recipe. Extra-virgin olive oil is best for recipes where the flavor of the oil is important, while refined olive oil is best for high-heat cooking.

Q9. Can you use olive oil for salad dressings?

Yes, olive oil is a great choice for salad dressings because of its unique flavor and health benefits.

Q10. Is it necessary to store olive oil in a certain way?

Yes, olive oil should be stored in a cool and dark place away from light and heat sources to maintain its quality and freshness.

Conclusion

In conclusion, olive oil is a versatile and healthy cooking ingredient that can enhance the flavor of many dishes. However, it is important to use it correctly to get the most out of its unique properties. When cooking with olive oil, it is best to avoid using it at high temperatures, as this may cause it to break down and produce harmful compounds. Instead, use it for low to medium-heat cooking, as well as in dressings, marinades, and dips. It is also important to choose the right type of olive oil for your recipe, as different grades and varieties have different flavor profiles and smoke points. By following these guidelines, you can enjoy the many benefits of olive oil while also ensuring that your dishes are both delicious and healthy.