Cooking with olive oil
Is it true that high heat and olive oil do not mix?
Touted as one of the worlds superfoods, olive oil has been a staple of Mediterranean cuisine in instances of baking, high heat cooking, and of course as a finish. If the Mediterranean is home to centenarians, the oldest living people, then how is it dangerous for our health to cook with?
Well, it’s not!
Some suggest that due to olive oils lower smoke point, the temperature at which the oil begins to smoke, the fat breaks down and “potentially” health harming compounds form. Seems like a reasonable arguement, so let us dig a little deeper.
First, what health harming compounds are formed? Second, is it true that smoke point indicates the temperature at which fats are destroyed?
When oil is heated in the presence of oxygen polar compounds are formed, which are said to contribute to Alzheimers and Parkinson’s.
Smoke point is the point at which volatile compounds break free from the oil, these can include free fatty acids and polar compounds. However, what appears to be more pertinent in this case is the oil’s oxidative stability, or the ability to resist oxidation.
“extra-virgin olive oil displayed the greatest oxidative stability, producing lower levels of polar compounds, trans fats and other byproducts when compared with other oils that had higher smoke points.” (1)
Olive oil has what is considered a moderate smoke point, 350-410 degrees Fahrenheit, however due to its chemical composition, it is comprised mostly of oleic fatty acids, it is much more stable than say oils that have omega 3 and 6 fatty acids or even other polyunsaturated fatty acids (having more than one double bond).
In sum, use olive oil for baking, sautéing, and even frying; it is a stable oil that contains many antioxidants and heart healthy fats. Avocado oil also contains oleic acid, making it another great choice for frying, sautéing and baking.
Things to really note when obtaining your olive oil are how they are stored, opt for a dark colored glass jar (as this mitigates light exposure preserving the oil) and aim for 1 year post bottling or less for freshness. You do want extra virgin as that indicates it is the oil from the the first pressing of the olives without further processing.
“Olive oils from Greece, Italy, and Spain have a high percentage of oleic acid while being low in linoleic (omega 6) and palmitic acids”. (2)
References:
1.Bourque K, Aleshia Fetters K. Why You Should Stop Worrying About Olive Oil's Smoke Points. US News. 6 April 2023, https://health.usnews.com/wellness/food/articles/why-you-should-stop-worrying-about-olive-oils-smoke-points.
2. Britannica. The Editors of Encyclopaedia. "olive oil". Encyclopedia Britannica. 26 May 2023, https://www.britannica.com/topic/olive-oil. Accessed 29 May 2023.
3. Manzoor, Tasaduq. Chemical Structure of Olive Oil. BiochemGems: Biochemistry and Microbiology notes, 25 December 2022, https://www.biochemgems.com/chemical-structure-of-olive-oil/.
4. Weil, A. Does High Heat Hurt Olive Oil? DrWeil.com. 9 August 2018. https://www.drweil.com/diet-nutrition/cooking-cookware/does-high-heat-hurt-olive-oil/
5. Vedantu. What are Polar Compounds? Chemistry. https://www.vedantu.com/chemistry/polar-compounds