Cooking, Health, Nutrient Composition
‘Everything dietitians need to know about EVOO’ webinar
Oct 6, 2026
Cooking
Cooking with EVOO
Extra virgin olive oil is one of the most versatile oils to use in the kitchen, however there is a common misconception that you cannot cook with it, especially at high temperatures. This is not true – you can and should cook with extra virgin olive oil! It is safe to use for all domestic cooking from marinades to baking, roasting, stir frying and deep frying.
Smoke point myth
Research now shows that smoke point is not a good indicator of how an oil performs when heated.
Stability
The fat profile of an oil, its antioxidant content and how refined it is impacts how stable it will be when heated.
Added benefits
Cooking in EVOO can improve the nutritional profile of the food being cooked, by adding healthy fats and antioxidants
The smoke point myth
There is a common misconception that you cannot cook with EVOO because of its smoke point – however this is a myth. Research has shown that the smoke point of an oil is NOT a good indicator of how stable it is at high heat3. A 2018 study showed that oils with high smoke points like canola, sunflower and grapeseed formed more potentially harmful polar compounds when heated than oils with lower smoke points such as EVOO and coconut oil3.This research builds on previous studies that also show EVOO produces fewer polar compounds than other oils when heated1,2
How to predict an oil’s stability
The best way to predict how an oil will perform when heated is to look at the oxidative stability and the fat profile3,4. Polyunsaturated fats (PUFAs) oxidise more easily than monounsaturated fats (MUFAS) due to the number of double bonds, so oils with fewer PUFAS are more stable4. The antioxidant content of the oil also impacts its stability as these minor compounds protect the oil from breaking down4,23. With a low percentage of PUFAs, and high levels of antioxidants, EVOO is a highly stable oil.
Added benefits
Along with being a highly stable oil, cooking with EVOO can also provide other health benefits. Foods cooked in EVOO will generally have a higher MUFA content than before they were cooked, and the antioxidants from EVOO can also transfer to the food being cooked24. Additionally, some food components (such as glucosinolates and carotenoids) are better absorbed by the body when cooked in EVOO24,25.
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