Should you cook with extra virgin olive oil?
Extra virgin olive oil is an unrefined oil that’s extracted from olives using no heat or chemicals… bog standard olive oil is refined and extracted using heat. Unrefined oils tend to have a lower smoke point than refined ones and olive oil is no exception; the smoke point of EVOO is around 160-190°C, while for olive oil it’s 190-220°C. These temperatures can vary depending on factors like quality, purity and the processing of a specific oil.
And what’s the smoke point, you ask? It’s literally the temperature at which an oil will start to smoke and break down, releasing free radicals and chemicals that give off burnt flavours. Yuck. Because refined oils (like refined olive oil) don’t contain many of the natural compounds unrefined ones still retain, they can handle those higher heats. So strictly no, you shouldn’t cook with extra virgin olive oil, particularly in high-heat situations. Not only will it burn, but getting it too hot will zap the minerals, enzymes and other healthy compounds, not to mention utterly kill the complex flavour. It’s kind of a waste. So save your EVOO for finishing a dish, for dressings, dips and gentle pan-frying, when you’ll be able to appreciate its flavours. Let your (refined) olive oil rip when you’re frying, roasting, grilling and deep-frying instead. EVOO is more expensive than olive oil too, another reason not to slosh it about with abandon. Make sure you store it properly however – well away from heat and light – as it is prone to turning rancid otherwise. And also note the Best By date and ensure you use it up on time.
