Olive Oil and High-Heat Cooking: New Research Challenges Long-Held Beliefs
Table of Contents
London, UK – October 2, 2025, 04:54 GMT – For decades, olive oil has been lauded as a cornerstone of the Mediterranean diet and a healthy cooking choice. However, recent investigations into the stability of olive oil at high temperatures are prompting a re-evaluation of its suitability for frying and other high-heat cooking methods. While extra virgin olive oil remains a nutritional powerhouse, experts now suggest it may not be the best option when searing, deep-frying, or stir-frying.
The debate centers around olive oil’s relatively low smoke point – the temperature at which it begins to break down and release potentially harmful compounds - and its susceptibility to oxidation. This impacts both the oil’s flavor and its health benefits. Millions of home cooks and professional chefs rely on olive oil daily, making the implications of these findings significant. Understanding the nuances of different olive oil grades and option cooking oils is now crucial for maintaining both culinary quality and health.
Understanding Olive Oil Grades & Smoke Points
Olive oil isn’t a single product; it’s categorized into several grades, each with varying characteristics and smoke points. Extra virgin olive oil (EVOO), considered the highest quality, boasts a smoke point typically between 375°F (190°C) and 405°F (207°C). Refined olive oil and olive pomace oil have higher smoke points, around 465°F (240°C) and 420°F (215°C) respectively, but undergo more processing, potentially diminishing some of their beneficial compounds.
“The key is to match the oil to the cooking method,” explains Dr. Sarah Miller, a food science researcher at King’s College London. “EVOO is fantastic for salad dressings, drizzling, and low-to-medium heat sautéing. But for high-heat applications, you’re better off choosing an oil with a higher smoke point.”
Choosing the Right Oil for Frying
Several alternatives offer greater stability at higher temperatures. Avocado oil,with a smoke point exceeding 520°F (271°C),is an excellent choice for searing and frying. Refined coconut oil (around 450°F/232°C) and sunflower oil (around 440°F/227°C) are also suitable options. Even canola oil, frequently enough unfairly maligned, possesses a relatively high smoke point of 400°F (204°C).
When selecting an oil, consider not only the smoke point but also the flavour profile. Avocado oil has a mild, buttery taste, while coconut oil imparts a distinct coconut flavour. Sunflower and canola oil are relatively neutral, making them versatile for various cuisines.
Protecting Olive Oil‘s Benefits
To preserve the health benefits of olive oil,proper storage is essential. Exposure to light, heat, and air accelerates oxidation. Store olive oil in a dark, cool place in an airtight container. Purchasing smaller bottles ensures the oil is used quickly, minimizing degradation.
The BBC’s Upbeat newsletter offers weekly stories on health and wellbeing. Sign up here to receive uplifting content delivered directly to your inbox every Monday.
