Turns out that I - and many others! - were wrong about not cooking with olive oil at high temps.👎
Nutrition science is always changing & I'm always learning. So...
After reading various recent studies (Journal of Chemical Nutrition, National Center for Biotechnology Information, ScienceDirect - great bedtime reading if you suffer from insomnia, LOL)... 😂
Actually, olive oil DOES become carcinogenic... but it's NOT due to the reasons we'd learned before.
Here's the latest!
1) Recent Scientific Studies Disprove the Myth
- The studies found that heating olive oil does not produce significant carcinogenic compounds unless it’s overheated far beyond normal cooking temperatures.
- In fact, EVOO retains its antioxidants and beneficial compounds better than many other cooking oils when heated.
2) Olive Oil DOES have a High Smoke Point
- Extra virgin olive oil (EVOO) has a smoke point of about 375–410°F.
- Most home cooking, including sautéing and frying, stays within this range, meaning it doesn’t break down into harmful compounds under normal cooking conditions.
3) EVOO is Rich in Stable Monounsaturated Fats
- Unlike polyunsaturated fats (like those in seed oils), olive oil is mostly monounsaturated fat, which is more stable and less prone to oxidation at high heat.
- It begins to break down with repeat use & burning (like any oil).
4) Mediterranean Diet Evidence
- Mediterranean cultures have used olive oil for frying and cooking for centuries, and their diets are associated with low cancer rates and long lifespans.🫒
BOTTOM LINE...
- Avoid repeatedly overheating olive oil.
- Avoid burning olive oil.
- And buy high quality olive oil! (This will be next week's discussion)!🙂
Would you like more help with your nutrition choices?
(As you can see, it's important to stay current)!
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Photo by Roberta Sorge on Unsplash
