KEY TAKEAWAYS

  • EVOO is the most stable oil under heat, even more than oils with higher smoke points
  • It contains antioxidants and polyphenols that stay intact when cooked
  • Rich in monounsaturated fats, EVOO supports heart, brain, and metabolic health
  • Better than canola, grapeseed, sunflower, and coconut oils in heat stability tests
Close up friends cooking together

Think you shouldn’t cook with extra virgin olive oil because of the smoke point? You’re not alone. For years, this myth has kept many people. Especially if women looking for healthier kitchen habits. Like, every mother wants the best for their children. So, some of them consider extra virgin olive oil (EVOO) and this article might be a massive good news. Science tells a different story: extra virgin olive oil for cooking is not only safe, it’s one of the best choices you can make for your long-term health.

Let’s break down what the research really says about EVOO, why it holds up better than other oils, and how it can support everything from heart health to brain function.

Why EVOO Is Actually Ideal for Cooking

Many assume that because EVOO has a moderate smoke point (~375°F or 190°C), it breaks down and becomes harmful when heated. However, a groundbreaking study found that EVOO was the most stable cooking oil, producing the fewest harmful polar compounds when heated compared to other oils including canola, grapeseed, sunflower, and avocado.

Researchers tested oils by heating them to 356°F over 6 hours and to 465°F over 20 minutes. EVOO not only remained chemically stable but also outperformed oils with higher smoke points, such as avocado and sunflower oils. This proves that smoke point is not a reliable measure of an oil's cooking safety.

Dr. Simon Poole, MD, backed this up in an interview with Olive Oil Times, stating, “This research provides unequivocal and definitive evidence that should finally dispel this myth...EVOO is not only safe during heating at regular cooking temperatures, but is the desirable cooking oil when compared with others.”

The Health Benefits of Cooking with EVOO

Cooking with extra virgin olive oil can unlock a wide range of health benefits, supported by well-respected clinical studies.

1. Heart Health

EVOO is high in oleic acid, a monounsaturated fat shown to lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol. The study by a large-scale clinical trial on the Mediterranean diet, found that participants who consumed EVOO daily had a 30% lower risk of heart attacks, stroke, or cardiovascular death compared to those on a low-fat diet.

2. Anti-Inflammatory Power

The polyphenols in EVOO have potent anti-inflammatory effects. A compound called oleocanthal has been shown to work similarly to ibuprofen, reducing inflammatory markers linked to chronic diseases like arthritis and heart disease. This makes EVOO for cooking a smart strategy for managing inflammation through food.

3. Cancer Prevention

A study found that diets rich in EVOO were associated with a significantly reduced risk of breast cancer, especially when consumed regularly as part of a Mediterranean-style eating pattern. Researchers point to the antioxidant activity of phenolic compounds in EVOO, which protect cells from oxidative stress, a key factor in cancer development.

4. Diabetes Control

EVOO has also been linked to better blood sugar regulation. A study published in Diabetes Care showed that when EVOO was added to a high-glycemic meal, post-meal blood sugar and insulin responses were significantly reduced. This makes EVOO for cooking especially helpful for managing type 2 diabetes or metabolic syndrome. Other than extra virgin olive oil, moringa also noted as a good herbs to manage diabetes.

5. Brain Health and Cognitive Support

EVOO may also benefit the brain. A study found that mice fed a diet enriched with EVOO showed improved memory and learning, along with reduced Alzheimer’s markers like beta-amyloid plaques. While more human studies are underway, the evidence suggests that EVOO supports long-term brain health.

SUMMARY

EVOO is really good for your body in many ways. It helps your heart stay healthy by lowering the bad fats and raising the good ones. It can calm down swelling inside your body, which helps you feel better and stay well. EVOO also protects your cells from getting hurt, which can lower the chance of serious sickness like some cancers. It helps keep your blood sugar balanced so you don’t feel too tired or sick after eating. And it even helps your brain stay strong and clear as you get older. That’s why using EVOO for cooking is one of the healthiest choices you can make.

Clearing Up the Myths: What the Science Really Says

Despite the evidence, some common myths still persist. One major misconception is that EVOO loses its health benefits when heated. However, research showed that most of EVOO’s antioxidants and phenols remain intact even after heating to 356°F for 36 hours.

Another myth is that you should always choose oils with the highest smoke point for cooking. The Modern Olives study proved that stability, not smoke point is what matters most when oils are exposed to heat. Many oils with higher smoke points, like canola and grapeseed, actually degrade faster, producing more toxic compounds than EVOO.

People also often confuse refined olive oil with EVOO Refined oils undergo chemical processing that strips away many of the nutrients and antioxidants. Only EVOO for cooking provides the full health benefits associated with natural, cold-pressed extraction.

How to Cook with EVOO for Maximum Benefits

To make the most of extra virgin olive oil for cooking, follow these simple tips:

  • Use low to medium heat about 375°F (190°C)
  • Avoid smoking because if the oil starts to smoke, the heat is too high
  • Add EVOO to cooked foods, soups, or salads for extra flavor (as a drizzles)
  • Keep your bottle in a cool, dark place

The Bottom Line

If you’ve been avoiding extra virgin olive oil for cooking because of outdated myths or misleading advice, now is the time to rethink your approach. Backed by modern science, EVOO stands out as the healthiest, most stable cooking oil you can use.

Whether you’re sautéing vegetables, roasting chicken, or simply drizzling it over a warm dish, you’re not just adding flavour you’re obviously adding long-term health protection.