The Myth That Won't Die
Somewhere along the way, a rumor took hold: don't cook with olive oil. It'll smoke. It'll burn. It'll turn toxic. Use a "neutral" oil instead.
It's one of the most persistent myths in the kitchen — and it's wrong. A landmark peer-reviewed study published in Acta Scientific Nutritional Health tested ten common cooking oils under real frying conditions and found that extra virgin olive oil was the most stable and safest oil to cook with.1
Let's break down what the science actually says — and why EVOO deserves a permanent spot next to your stove.
What the Study Found
Researchers at the Modern Olives Laboratory in Australia heated ten cooking oils — including extra virgin olive oil, refined olive oil, coconut oil, canola oil, rice bran oil, grapeseed oil, avocado oil, peanut oil, sunflower oil, and butter — to temperatures used in real cooking scenarios (up to 240°C / 464°F).
They measured two things that actually matter for safety and nutrition:
- Polar compounds — toxic byproducts that form when oils break down under heat
- Oxidative stability — how resistant an oil is to degradation
The results were clear. Extra virgin olive oil produced the least polar compounds of any oil tested — including coconut oil, avocado oil, and canola oil, all of which are commonly marketed as "better" for cooking. EVOO also ranked highest in oxidative stability, meaning it held together under heat better than the competition.1
What About the Smoke Point?
The smoke point argument is the most common reason people avoid cooking with olive oil. The logic goes: olive oil has a lower smoke point than other oils, so it must be worse for high-heat cooking.
This logic is flawed for two reasons.
First, smoke point is not the same as stability. An oil can start smoking at a lower temperature and still produce far fewer harmful compounds than an oil that smokes at a higher temperature. The study confirmed this directly — EVOO outperformed higher-smoke-point oils on every safety metric.1
Second, most home cooking never reaches the smoke point of olive oil anyway. Sautéing vegetables, searing proteins, roasting at 400°F — these are all well within the safe range for extra virgin olive oil.
Why EVOO Is So Stable Under Heat
The stability of extra virgin olive oil comes down to two things: its fatty acid profile and its natural antioxidants.
High in Monounsaturated Fat
EVOO is roughly 70–80% oleic acid, a monounsaturated fat. Monounsaturated fats are significantly more resistant to oxidation than polyunsaturated fats (the kind found in canola, sunflower, and grapeseed oils). Polyunsaturated fats have multiple double bonds that are vulnerable to heat — they break down faster and produce more harmful compounds when cooked.
Rich in Natural Antioxidants
Fresh extra virgin olive oil is loaded with phenolic compounds — natural antioxidants that actively protect the oil from oxidative breakdown. These same compounds are responsible for the health benefits of EVOO, and they do double duty by stabilizing the oil during cooking. Refined oils and seed oils have had these protective compounds stripped away during processing, leaving them more vulnerable to heat damage.
What Happens to the Phenolics When You Cook?
Some phenolic content is lost during cooking — that's true. But the oil itself remains stable and safe, and meaningful antioxidant activity is retained, especially at lower and moderate cooking temperatures. The study found that EVOO's superior stability held even at high frying temperatures, which speaks to just how robust its natural antioxidant profile is.1
The practical takeaway: use a high-quality, fresh EVOO for cooking, and use it generously. You'll get the flavor, the stability, and meaningful nutritional benefit even after heat.
The Oils That Performed Worse
The study's findings on other oils are worth noting:
- Grapeseed oil — high in polyunsaturated fats, it produced significantly more polar compounds under heat
- Sunflower oil — similarly high in polyunsaturated fats, it degraded quickly at frying temperatures
- Canola oil — often recommended as a "healthy" cooking oil, it underperformed EVOO on stability
- Coconut oil — despite its reputation, it did not outperform extra virgin olive oil
The oils most commonly recommended as substitutes for olive oil in high-heat cooking are, in many cases, less stable and produce more harmful compounds when heated.1
How to Cook With Olive Oil
There's no special technique required. Use it the same way you'd use any other oil:
- Sautéing and stir-frying — medium to medium-high heat, EVOO handles it easily
- Roasting — toss vegetables or proteins in olive oil before roasting at 400–425°F
- Pan searing — works well for fish, chicken, and vegetables
- Baking — substitute olive oil for butter or vegetable oil in most recipes
- Deep frying — yes, even this. The study tested frying temperatures specifically, and EVOO still came out on top
The one thing to avoid: letting the oil sit in a pan over high heat with nothing in it for an extended period. That applies to every oil, not just olive oil.
Fresh Oil Matters Most
The stability advantages of extra virgin olive oil are tied to its freshness. An old, oxidized, or improperly stored EVOO has already lost much of its antioxidant protection before it ever hits the pan. This is why sourcing matters.
Our oils are cold-pressed from California-grown olives and milled quickly after harvest. When you order direct from us, your olive oil has been stored properly for its entire lifespan — from the mill to your kitchen. That means you're getting the full stability and flavor benefits the science describes.
Whether you reach for our bold, peppery Robust Extra Virgin Olive Oil or our smooth Buttery Extra Virgin Olive Oil, you're cooking with one of the most stable, healthiest oils available — and the science backs it up.
1 De Alzaa, F., Guillaume, C., & Ravetti, L. (2018). Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating. Acta Scientific Nutritional Health, 2(6), 2–11. https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf