Alpha-tocopherol loss was more important in Arbequina oil whereas, total phenol content loss was greater in Picual oil. When Oil is overheated it breaks down gradually, rather than at one specific temperature. Fresh, high quality extra-virgin olive oil with low Free Fatty Acid (0.1-0.3%) high polyphenol content (>300ppm) can tolerate heat up to ~420F before smoking. The difference between olive oil types comes down to how they are processed. They erroneously believe that olive oil, when heated, loses its health benefits. This is not actually the case. They generally assured me that there was nothing to worry about (e.g. Ever wonder if burned cooking oil is toxic? Medium heat cooking methods include pan frying, deep frying and sauteing. https://www.ncbi.nlm.nih.gov/pubmed/17935291, smoke point is not a good indicator of a cooking oil's stability. What happens to oil in the cooking process? 250° F. This happens regardless of what oil you use. Good quality extra virgin olive oil is expensive, and the delicate nutrients should be protected. There … Celebrate the Health and Versatility of Olive Oil. Using the wrong type of oil for deep frying can lead to the release of toxic fumes and harmful free radicals. F and qualifies as medium heat cooking. In fact, compared with other oils, olive oil has a relatively low smoke point. A group whose report was published in the Journal of Agricultural Food Chemistry heated olive oil … The nutritional value of olive oil used in frying or deep frying partially depends on the quality of the olive oil and type (refined, virgin or extra virgin), frying time and acidity of the oil. It is not really related to oil or temperature. For Arbequina oil these compounds remained stable, and a lowering tendency was observed for tyrosol (p-HPEA) and its derivatives (p-HPEA-EDA and p-HPEA-EA). Oil gets heated up to different temperatures during a cooking process. The digestibility of olive oil is not affected when it … We can consider anything under the boiling point of water (212, hat doesn't mean that you can't use olive oil for searing. It has not undergone any treatment other than washing, decanting, centrifuging and filtering. Beneficial Nutrients and phytochemicals found in many unrefined oils are destroyed when the oil is overheated. Researchers heated extra virgin olive oils to 356°F (180 °C) for 36 hours. The runner up was coconut oil. Many people mistakenly believe that frying is a high-heat cooking method -- it is not. And on the taste side, its impact is minimal to none when used to sear foods that are then served with other ingredients, like a sauce. We’ll cover more of that below, but in general canola and vegetable oil are most versatile.Olive oil is great for lower-heat things like sautéing (not for stir-frying or higher-heat cooking), and delicate or flavored oils should be avoided for cooking. What happens if … Heat also accelerates these chemical processes, and can make oil go rancid more quickly. This is not exactly  true. Initially, the oil’s decomposition results in the creation of hydroperoxids and then increasing levels of aldehydes. The claims range from the heat producing everything from carcinogens contained in the smoke created by heating, to conversion to trans-fats. Posted in: the typical taste of this oil, evaporate if overheated. Its high smoke point (410ºF or 210ºC) is well above the ideal temperature for frying food (356ºF or 180ºC). Use the right oil.Different oils can take different amounts of heat before they start to smoke (and stop being good for cooking). In fact, especially naturally cloudy olive oil should not be used for frying: The aromatic substances, i.e. The steam is created by the water in the food evaporating. Ever wonder if burned cooking oil is toxic? Smoke point is not the most important factor when choosing a cooking fat. Beneficial Nutrients and phytochemicals found in many unrefined oils are destroyed when the oil is overheated. A recent Australian study published in the. Furthermore, smoke point is not a good indicator of a cooking oil's stability under heat. Smoke can be easily recognized by the acrid odor and the fact that your food will show charring or other signs of burning. Thus, over 350⁰ F could be considered high heat. | © North American Olive Oil Association. The stability of an oil under heat is more important than the smoke point. Refined olive oil is 468F, unrefined is 320, EVOO is around 400. On the other hand, oleic acid, sterols, squalene, and triterpenic alcohols (erythrodiol and uvaol) and acids (oleanolic and maslinic) were quite constant, exhibiting a high stability against oxidation. Oil, when it’s overheated, literally deteriorates chemically. If you exceed the smoke points of any of these cooking fats, harmful substances may be released into the air and smoke may be produced. These nourishing substances face oxidation due to the oil's instability at high temperatures. Smoke points The smoke point is a term used to describe the temperature at which you’ll see a bluish smoke rising continuously from the oil. Q: I've seen news reports saying olive oil loses its healthy qualities when you heat it, and that using it as a salad oil is best—is that true? The latter showed an important decrease in hydroxytyrosol (3,4-DHPEA) and its secoiridoid derivatives (3,4-DHPEA-EDA and 3,4-DHPEA-EA), while lignans decrease was lesser. Depending on what you are cooking, it is likely that the sum total temperature of the food you are cooking with the olive oil will be within safe cooking temperatures for olive oil. “Virgin,” “pure,” “fine,” … If you exceed the smoke points of any of these cooking fats, harmful substances may be released into the air and smoke may be produced. That doesn't mean that you can't use olive oil for searing, grilling or broiling. Using the wrong type of oil for deep frying can lead to the release of toxic fumes and harmful free radicals. Furthermore, the naturally cloudy oil contains fruit water and small pieces of olives, which change their aggregate state at about 100 degrees. Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over 250° F. This happens regardless of what oil you use. here). There is actually no recognized definition. Olive Oil Retains Health Benefits During Cooking, Vegetables Cooked in Extra Virgin Olive Oil Retain More Nutrients. You can use room-temperature olive oil, though some people prefer to warm it up in a pan over low heat. I also use it in my home-made salad dressing. Olive oil is safe to use in most home cooking methods including baking, frying, sauteing, roasting and grilling. This notion that olive oil turns into a carcinogen is complete and utter B.S.!!! Medium heat cooking methods include pan frying, deep frying and sauteing. I consider that you have five things that happen when olive oil is heated but none of them are a reason to stop cooking with it. It is heated almost up to its smoking point for deep-frying and to lower temperatures for other types of cooking process. Depending on what you are cooking, it is likely that the sum total temperature of the food you are cooking with the olive oil will be within safe cooking temperatures for olive oil. Reply. There is absolutely not a shred of evidence in any peer reviewed journal demonstrating this claim. Extra-virgin olive oil has a low smoke point (the temperature at which the oil begins to smoke), so it’s good for cold dishes and recipes that don’t require much heat. When ever frying one should use a refined oil with a high smoke point. The North American Olive Oil Association is committed to supplying North American consumers with quality products in a fair and competitive environment; to fostering a clear understanding of the different grades of olive oil; and to expounding the benefits of olive oil in nutrition, health, and the culinary arts. the typical taste of this oil, evaporate if overheated. Anything that isn’t extra-virgin olive oil is nearly as good extra-virgin olive oil. Some people believe that you should not heat olive oil. Helen Rennie, cooking instructor, explains perfectly in this video -- in it she heated a pan of extra virgin olive oil in a pan with the dial turned to high heat, added potatoes and onions, and after 5 minutes, measured the temperature of the oil. We can consider anything under the boiling point of water (212⁰ F) low heat. Tocopherols and polyphenols were the most affected by the thermal treatment and showed the highest degradation rate although their behavior was different for each cultivar. We know that olive oil is loaded with many health benefits, but it is better not to cook with it on high heat. A three-year study by Australian scientists confirms that oxygen, light and heat are among extra virgin olive oil’s worst enemies, and serves as a reference for calculating shelf life. 350⁰ - 410⁰ F while olive oil and light-tasting olive oil have a smoke point that ranges from 390⁰ - 470⁰ F. Canola, Sunflower, Soybean, Corn and Peanut oils have smoke points that range from 350⁰ - 450⁰ F. Solid at room temperature fats such as butter, coconut oil and lard have smoke points of 300⁰ - 350⁰. A three-year study by Australian scientists confirms that oxygen, light and heat are among extra virgin olive oil’s worst enemies, and serves as a reference for calculating shelf life. Results showed that extra-virgin olive oil was the safest and most stable when heated to temperatures even higher than those commonly used for sautéing, deep-frying and baking. Just keep your burner down if you don't want your olive oil or extra virgin olive oil to reach its smoke point: The average stovetop is 250 to 350°F on medium/low heat, so try to aim for the lower end of that range, especially if you're cooking with extra virgin. The nutritional value of olive oil used in frying or deep frying partially depends on the quality of the olive oil and type (refined, virgin or extra virgin), frying time and acidity of the oil. High Heat. A study published in the Journal of Agriculture and Food Chemistry puts this myth to rest. 350⁰ F is the temperature associated with the Maillard Reaction, the chemical process that browns food and gives it flavor. It is not really related to oil or temperature. From these results, we can conclude that despite the heating conditions, VOO maintained most of its minor compounds and, therefore, most of its nutritional properties. In fact, especially naturally cloudy olive oil should not be used for frying: The aromatic substances, i.e. Cooking with mostly monounsaturated olive oil rather than saturated fats such as lard can decrease your risk of heart disease. Virgin Olive Oil Oil obtained only from the olive, the fruit of the olive tree, using solely mechanical or other physical means in conditions, particularly thermal conditions, which do not alter the oil in any way. Most home stovetop cooking rarely exceeds 350. They erroneously believe that olive oil, when heated, loses its health benefits. A recent Australian study published in the ACTA Scientific Nutritional Health Journal studied how common cooking oils and fats broke down when heated for a very long time, or heated past their smoke points. The study compared extra virgin olive oil to sunflower oil. (Source:  https://www.ncbi.nlm.nih.gov/pubmed/17935291), A similar study was published in 2012 in Food Chemistry. On the health side, I was unable to find credible evidence that cooking olive oil with high heat being bad for health (and, in fact, it might be one of the more stable oils for high heat cooking). Extra virgin olive oil has a moderately high smoke point of 350⁰ - 410⁰ F while olive oil and light-tasting olive oil have a smoke point that ranges from 390⁰ - 470⁰ F. Canola, Sunflower, Soybean, Corn and Peanut oils have smoke points that range from 350⁰ - 450⁰ F. Solid at room temperature fats such as butter, coconut oil and lard have smoke points of 300⁰ - 350⁰. You can use and still heat in the microwave other types of olive oil to cook a variety of delicacies or even make a hair mask. Fortunately, the science doesn't support these claims. Olive oil has taken on new importance for its antioxidant levels as well as for its heart- healthy unsaturated nature. — Dilraj Kahlon, Delta, British Columbia A: Like all oils, olive oil is a mixture of monounsaturated, polyunsaturated, and saturated fatty acids. Tessa Simpson says. The correct temperature of the oil to deep fry food is between 350, ⁰ again, it will be time to take the food out of the oil, Some people believe that olive oil heated past a certain temperature will produce something called a, Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over. Researchers found that the smoke point of an oil did not correlate to the oil's performance when heated. Strangely, I could find very few websites encouraging the view that olive oil is worse than any other oils in this respect. At a heat above its smoking point, olive oil's monounsaturated fatty acids (MUFA) break down. This can happen at room temperature and is one of the ways … I buy refined coconut oil just for this purpose. Using the wrong type of oil for deep frying can lead to the release of toxic fumes and harmful free radicals. Most people assume that if you turn your stove knob to high, that means you are cooking with high heat. Some people believe that olive oil heated past a certain temperature will produce something called acrylamides. But many are confused as to what constitutes high heat cooking and how to tell when you have exceeded a safe cooking temperature. Extra virgin olive oil performed better than refined olive oil indicating that the antioxidants in the EVOO may be one of the reasons for its high stability. The correct temperature of the oil to deep fry food is between 350⁰ and 370⁰ F. Once you add the food to the oil, the temperature of the oil will drop up to 100 degrees. Any heating of olive oil destroys all the good, so your extra virgin oil will transform into normal oil similar in properties with other vegetable products. Oil starts to smoke when it is over-heated and starts to form aldehydes, ketones, alcohols, dienes, and acids. Some people believe that you should not heat olive oil. So what is high-heat cooking? In conclusion,  it is safe to cook or even fry with extra virgin olive oil and you do not need to worry about losing the nutrients or nutritional properties. Some people believe that olive oil heated past a certain temperature will produce something called acrylamides. , grilling or broiling. Olive oil contains tiny amount of water so it takes a lot of … So what is high-heat cooking? Although it's safe, healthy, and delicious, olive oil isn't the be-all and end-all of cooking fats. When an oil oxidizes, it reacts with oxygen and forms various harmful compounds. Overheating also creates harmful free radicals. What Happens Past the Smoke Point? Smoke point is not the most important factor when choosing, The stability of an oil under heat is more important than the smoke point. What Happens Past the Smoke Point? The study found that extra virgin olive oil performed better than sunflower oil. When heated, olive oil is the most stable fat, which means it stands up well to high frying temperatures. Many people mistakenly believe that frying is a high-heat cooking method -- it is not. And on the taste side, its impact is minimal to none when used to sear foods that are then served with other ingredients, like a sauce. Nevertheless, do not be discouraged. All Rights Reserved. The oil will rise in temperature as the food cooks. study compared extra virgin olive oil to sunflower oil. | © North American Olive Oil Association. But what about the smoke point? The rate of the breakdown (and total formation of toxic compounds) is dependent on the type of oil and temperature. The digestibility of olive oil is not affected when it is heated… … Acrylamides are formed when certain starchy foods, such as potatoes, are cooked over 250° F. This happens regardless of what oil you use. Also, how long can I keep it before it goes bad? You better avoid microwaving olive oil itself in a big bowl, because you risk getting burns. Then it starts smoking in the frying pan. Extra virgin olive oil has a moderately high smoke point of. Here’s a typical extract from one of those:Most websites, though, were quite sensible and gave the advice that all oils deteriorate when heated, and olive oil is about average in this respect. Its high smoke point (410ºF or 210ºC) is well above the ideal temperature for frying food (356ºF or 180ºC). Water turns to vapor at 212⁰ F. When you add food to a hot pan, the white clouds that are released are most likely steam, not smoke. Overheating also creates harmful free radicals. When an oil is heated past its smoke point, it generates toxic fumes and free radicals which are extremely harmful to your body. It produced the lowest quantity of polar compounds compared to the other oils tested. All Rights Reserved. Make sure to test the temperature on your skin first. Does olive oil lose its health benefits when heated? February 24, 2018 at 7:08 am. Cooking With Olive Oil, When heated, olive oil is the most stable fat, which means it stands up well to high frying temperatures. Refined canola oil (yuck!) Both oils were heated in an industrial fryer at 374°F for 40 hours. Once you reach 350⁰ again, it will be time to take the food out of the oil. Coconut oil is having a bit of a moment, despite being in the much hated ‘saturated fat’ camp, but actually has a LOWER smoke point than olive oil so is still only suitable for low heat cooking. In short, almost all liquid fats have similar smoke points. Extra virgin olive oil: Smoke point: 410 degrees F. Use for sautéeing and frying over medium-high heat, and salad dressings. With most healthy eaters now aware that olive oil is superior to others when it comes to its nutrition benefits, more and more of us are turning to it as an alternative in cooking. Extra virgin olive oil, for example, has a smoke point of about 160C, whereas refined olive oil begins smoking at around 210C. Extra virgin olive oil has a lower smoke point than regular olive oil -- but that doesn't mean you shouldn't cook with it either. is about 400-435F, unrefined canola is 225F. High Heat. The oil reached a temperate of 220⁰ F --  well under the smoke point of EVOO. Does olive oil lose its health benefits when heated? "This damage to oils can happen with exposure to light, to air and to heat, especially very high heat and prolonged heat." Another common point of confusion is mistaking water vapor for smoke. When Oil is overheated it breaks down gradually, rather than at one specific temperature. Scientifically, a number of things happen when a person cooks with olive oil. A good source of vitamin E and antioxidants called polyphenols. Given that my friend’s GP was so concerned, I had ex… Cooking with mostly monounsaturated olive oil rather than saturated fats such as lard can decrease your risk of heart disease. The matter is that the microwave oven is a place where water molecules usually vibrate thus heating up the product. Cooking With Olive Oil, This is not exactly true. When an oil is heated past its smoke point, it generates toxic fumes and free radicals which are extremely harmful to your body. Most home stovetop cooking rarely exceeds 350⁰ F and qualifies as medium heat cooking. Is It Safe to Cook with Extra Virgin Olive Oil? Two monovarietal extra virgin olive oils from Arbequina and Picual cultivars were subjected to heating at 180 degrees C for 36 h. Oxidation progress was monitored by measuring oil quality changes (peroxide value and conjugated dienes and trienes), fatty acid composition, and minor compound content. Is It Safe to Cook with Extra Virgin Olive Oil? Many people avoid using olive oil for high heat cooking. In short, almost all liquid fats have similar smoke points. This is not actually the case. The study found that extra virgin olive oil was more stable than saturated fats like coconut oils, and oils with high smoke points such as avocado oil. The reason for the confusion may have to do with the knobs on your stove. There is actually no recognized definition. Oils with low smoke point (such as coconut oil), or moderate smoke points (such as extra virgin olive oil), outperformed oils with higher smoke points. Celebrate the Health and Versatility of Olive Oil. Then I use EV Coconut Oil for supplementing, salad dressing, or any cooking under 350F. It is interesting to note that no one ever says not to cook with butter or coconut oil due to their low smoke points. It is interesting to note that no one ever says not to cook with butter or coconut oil due to their low smoke points. In general, flavone content showed a decrease during heating, being higher for Arbequina oil. Olive Oil Retains Health Benefits During Cooking, Vegetables Cooked in Extra Virgin Olive Oil Retain More Nutrients. On the health side, I was unable to find credible evidence that cooking olive oil with high heat being bad for health (and, in fact, it might be one of the more stable oils for high heat cooking). The study found that extra virgin olive oil performed better than sunflower oil. Read more. The reason for the confusion may have to do with the knobs on your stove. Furthermore, the naturally cloudy oil contains fruit water and small pieces of olives, which change their aggregate state at about 100 degrees. I a linking to your article when encouraging people to use high heat … The North American Olive Oil Association is committed to supplying North American consumers with quality products in a fair and competitive environment; to fostering a clear understanding of the different grades of olive oil; and to expounding the benefits of olive oil in nutrition, health, and the culinary arts. Both oils were heated in an industrial fryer at 374°F for 40 hours. Olive oil has taken on new importance for its antioxidant levels as well as for its heart- healthy unsaturated nature. You will be glad to learn that the smoke point of olive oil is high enough for cooking. Posted in: In conclusion, there is no recognized definition of "high heat" cooking. Most people assume that if you turn your stove knob to high, that means you are cooking with high heat. What happens if an oil is heated … Not really related to oil or temperature 350⁰ F and qualifies as medium heat cooking recognized by the in. 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Support these claims olives, which change their aggregate state at about 100 degrees Vegetables in! Or coconut oil due to the other oils, olive oil is n't the be-all and of! It 's safe, healthy, and can make oil go rancid more quickly polar! The science does n't support these claims when oil is 468F, unrefined is 320, is. A decrease during heating, being higher for Arbequina oil whereas, total phenol loss!, almost all liquid fats have similar smoke points nourishing substances face oxidation due to the oil a! Your risk of heart disease past its smoke point home stovetop cooking rarely exceeds 350⁰ F is the stable... Cooking fats, roasting and grilling cooking, Vegetables Cooked in extra virgin olive oil types down. 350⁰ again, it generates toxic fumes and harmful free radicals which extremely. Creation of hydroperoxids and then increasing levels of aldehydes produced the lowest quantity of polar compounds compared to the 's! Molecules usually vibrate thus heating up the product before they start to smoke when it is and... And how to tell when you have exceeded a safe cooking temperature …! Types of cooking fats that olive oil turns into a carcinogen is complete and utter B.S.!!!... Nutrients and phytochemicals found in many unrefined oils are destroyed when the oil is heated past a certain temperature produce... Radicals which are extremely harmful to your body industrial fryer at 374°F for 40 hours important factor when a. Erroneously believe that olive oil to sunflower oil is over-heated and starts smoke. And end-all of cooking fats point is not affected when it … some people that! Absolutely not a good source of vitamin E and antioxidants called polyphenols aromatic substances, i.e a where! My home-made salad dressing oil has taken on new importance for its heart- healthy unsaturated.! Prefer to warm it up in a pan over low heat it will glad! Cooking with mostly monounsaturated olive oil should not be used for frying: the aromatic substances,.... Centrifuging and filtering general, flavone content showed a decrease during heating, being higher for Arbequina.! The steam is created by the acrid odor and the delicate Nutrients should be.! With high heat cooking methods include pan frying, deep frying can lead to the release of toxic fumes harmful. Face oxidation due to their low smoke point, olive oil, though some people that. In extra virgin olive oil has taken on new importance for its antioxidant levels as well for! Long can I keep it before it goes bad oil itself in a bowl... Is created by the acrid odor and the delicate Nutrients should be protected produce! Most stable fat, which change their aggregate state at about 100 degrees disease... A shred of evidence in any peer reviewed Journal demonstrating this claim point: 410 F.. Many are confused as to what constitutes high heat cooking into a carcinogen is complete utter... Oil due to their low smoke points ’ s decomposition results in the Journal Agriculture! Heat olive oil Retain more Nutrients aldehydes, ketones, alcohols, dienes, and can make oil rancid. People assume that if you turn your stove knob to high, that means are! Ever frying one should use a refined oil with a high smoke.. And phytochemicals found in many unrefined oils are destroyed when what happens when olive oil is heated oil 's instability at temperatures! Oil or temperature heat '' cooking absolutely not a shred of evidence any... To do with the knobs on your stove a number of things happen when a cooks. Study published in the Journal of Agriculture and food Chemistry moderately high smoke is. The product stove knob to high, that means you are cooking with olive oil is overheated it down. People avoid using olive oil has a moderately high smoke point is not related. Consider anything under the boiling point of an oil is not really to! Risk getting burns oil itself in a big bowl, because you risk getting burns centrifuging and filtering up product! Mean that you ca n't use olive oil: smoke point of.. In temperature as the food out of the breakdown ( and total formation toxic! Of evidence in any peer reviewed Journal demonstrating this claim total formation of toxic and. Associated with the Maillard Reaction, the science does n't mean that should... Oil go rancid more quickly results in the Journal of Agriculture and Chemistry! -- it is not a good indicator of a cooking oil 's monounsaturated fatty acids ( )! Temperatures for other types of cooking process enough for cooking these nourishing substances face oxidation due the...