We’re here to bust some myths about cooking with olive oil. For over 30 years, US consumers have been misled to avoid cooking with olive oil due to its so-called "low smoke point.
Let's break it down:
First, research shows that the smoke point of olive oil is actually quite high. A study published in Food Chemistry reveals that even virgin olive oil has a smoke point between 375-405°F. The North American Olive Oil Association reports that olive oil's smoke point ranges from 390 to 468°F. All Tastefully Olive extra virgin olive oils boast a smoke point over 425°F, making them perfect for frying, baking, and roasting without breaking down into harmful compounds.
Secondly, the smoke point is not the best measure for determining an oil's suitability for cooking. More crucial is the level of harmful free radicals emitted when heated. A 2018 study from The Scientific Nutritional Health Journal found that high-quality EVOO outperformed other oils across various factors. Researchers tested ten oils, including EVOO, coconut oil, and avocado oil, analyzing their oxidation levels, oxidative stability, smoke points, and fatty acid profiles under different heat points and durations. Surprisingly, EVOO emerged as the superior oil in multiple aspects.
Extra virgin olive oil has the lowest oxidation rate among cooking oils, meaning it maintains its molecular structure when heated. Lower oxidation rates are essential because oxidation promotes free radicals, which are highly reactive chemicals that damage cells and may lead to cancer and other diseases.
Besides the low oxidation rate, here are some additional benefits of cooking with EVOO:
Enhanced Nutrient Absorption: The healthy monounsaturated fats in EVOO help your body absorb fat-soluble vitamins (like A, D, E, and K) from the vegetables you cook. A study in The American Journal of Clinical Nutrition showed that adding fat to vegetable dishes significantly increased the absorption of these essential nutrients. So, when you sauté spinach in EVOO, you’re not only enhancing the flavor but also boosting your intake of vital nutrients.
Antioxidants: The Health Warriors: EVOO is rich in antioxidants, including vitamin E and phenolic compounds. These antioxidants act as tiny warriors fighting free radicals that cause cellular damage and contribute to aging and diseases. A study in The Journal of Nutritional Biochemistry found that phenolic compounds in EVOO, such as oleocanthal, have anti-inflammatory properties similar to ibuprofen. Thus, EVOO not only adds flavor but also provides a layer of protection to your meals.
Extra virgin olive oil isn’t just a kitchen staple; it’s a culinary superhero backed by science. Cooking with EVOO is a win-win for your taste buds and your health. Its monounsaturated fats, antioxidants, and heat stability make it the perfect cooking oil. Plus, it enhances nutrient absorption and adds incredible flavor to your dishes. So, next time you reach for cooking oil, make it EVOO—you’re not just cooking; you’re creating a deliciously healthy masterpiece!
To learn more about the rich history and benefits of olive oil, check out these additional resources:
- Health Benefits of Olive Oil
- The Mediterranean Diet Guide
External Links:
- Harvard T.H. Chan School of Public Health: The Nutrition Source
- Healthline: 11 Proven Benefits of Olive Oil
These links provide valuable information and insights that can enhance your understanding and appreciation of olive oil's historical and contemporary significance.
