Olive oil, especially extra virgin olive oil, is a basic ingredient in Mediterranean cuisine, appreciated both for its taste and its health benefits. However, despite its popularity, many myths still persist about its use in cooking, from the supposed low heat tolerance to the belief that it is not suitable for frying. In this article, we will analyze some of the most common myths about the use of olive oil in cooking and debunk these false beliefs with scientific evidence.

1. Myth: Olive Oil is Not Suitable for Cooking at High Temperatures

One of the most widespread myths about olive oil is that it is not suitable for cooking at high temperatures, such as frying or sautéing, due to its low smoke point. The smoke point is the temperature at which the oil begins to break down and release smoke, which can affect its taste and nutritional value.

• Reality: The smoke point of extra virgin olive oil is high enough to withstand most cooking techniques. In fact, it has a smoke point between 190°C and 210°C, which is comparable to or even higher than many other vegetable oils. Most frying is done between 160°C and 180°C, so olive oil can be used without any problem.
• Relevant study: According to research published in the Journal of Food Science, extra virgin olive oil is more stable at high temperatures than other popular oils, such as sunflower oil, due to its high content of antioxidants and monounsaturated fats.

2. Myth: Cooking with Olive Oil Destroys its Nutrients

Another common myth is that heat destroys all the nutritional benefits of olive oil, causing it to lose its antioxidant properties and healthy fats.

• Reality: While it is true that some antioxidants in olive oil can degrade with heat, most of its beneficial components, such as oleic acid, remain stable even at high temperatures. In addition, studies have shown that cooking with olive oil can increase the absorption of nutrients in foods, especially the antioxidants in vegetables.
• Relevant study: Research published in the Journal of Agricultural and Food Chemistry showed that vegetables cooked in olive oil retain more antioxidants than those cooked using other methods. Additionally, olive oil enhances the absorption of fat-soluble compounds, such as vitamins A and E, found in many foods.

3. Myth: Olive Oil is Not Good for Frying

Many people believe that olive oil is not suitable for frying foods, due to its alleged instability when subjected to prolonged heat.

• Reality: Olive oil is an excellent option for frying. Not only is it stable at high temperatures, but it also forms a crispy and flavorful coating on foods. Rich in antioxidants and monounsaturated fats, it is less likely to break down into harmful substances like free radicals, which can form in other oils when overheated.
• Relevant study: A study by the University of Granada concluded that olive oil is the most resistant to degradation during frying compared to other oils, making it a safer and healthier choice for this type of cooking.

4. Myth: Olive Oil Negatively Affects the Taste of Foods

Some people avoid cooking with olive oil because they believe its distinctive flavor can alter the taste of foods, especially in dishes where a more neutral flavor is desired.

• Reality: Extra virgin olive oil has a fruity and sometimes slightly spicy flavor that can enhance many dishes. However, if you prefer a more neutral taste, you can opt for lighter or refined olive oils that retain their benefits without having such a strong flavor. Additionally, the flavor of olive oil mellows out when cooking, making it ideal for all types of preparations.
• Tip: For delicate dishes or where you want a milder flavor, choose virgin or refined olive oil. For salads, pasta, or dishes that benefit from a robust flavor, opt for extra virgin olive oil.

5. Myth: Cooking with Refined Vegetable Oils is Better

Some people think that refined vegetable oils, such as canola or sunflower oil, are more suitable for cooking because they are cheaper and have a neutral flavor.

• Reality: Although these oils may be more economical, they are often less healthy than olive oil. Many refined vegetable oils have a higher content of polyunsaturated fats, which are less stable at heat and more likely to produce toxic compounds when cooking. Additionally, these oils are generally subjected to industrial refining processes that remove many of their natural nutrients.
• Relevant study: Research has shown that refined vegetable oils can release toxic substances, such as aldehydes, when cooked at high temperatures. In contrast, olive oil, with its composition rich in antioxidants and monounsaturated fats, produces fewer harmful compounds when used for cooking.

6. Myth: Olive Oil is More Fattening than Other Oils

There is a belief that olive oil is more fattening than other oils due to its fat content.

• Reality: All oils have approximately the same amount of calories per gram, including olive oil, coconut oil, canola oil, among others. However, what distinguishes olive oil is its healthy composition, rich in monounsaturated fats that can improve fat metabolism in the body. Additionally, some studies have shown that diets rich in olive oil can even help control weight when consumed in moderation and as part of a balanced diet.
• Relevant study: A study published in The Lancet Diabetes & Endocrinology showed that people following a Mediterranean diet rich in extra virgin olive oil lose more weight and abdominal fat compared to those following low-fat diets.

7. Myth: Cooking with Coconut Oil or Butter is Better than Olive Oil

Coconut oil and butter have gained popularity in recent years, and some argue that they are better for cooking than olive oil due to their saturated fat content.

• Reality: While coconut oil and butter are sources of saturated fat, which can be appropriate in small amounts, olive oil remains a healthier choice for most people. The monounsaturated fats in olive oil are more beneficial for cardiovascular health and do not have the same negative impact on cholesterol levels as saturated fats.
• Relevant study: The American Heart Association continues to recommend the consumption of unsaturated fats, such as those in olive oil, over the saturated fats in butter or coconut oil, due to their protective effect on the heart.

8. Practical Tips for Cooking with Olive Oil

If you want to start using more olive oil in your kitchen, here are some practical tips:

• Frying: Use extra virgin olive oil for frying foods. Its mild flavor and thermal stability make it an excellent choice.
• Baking: Olive oil is also suitable for baking. Substitute butter or margarine with olive oil in your cake or cookie recipes.
• Marinades: Use olive oil as a base for marinades for meat, fish, or vegetables. Add herbs and spices to enhance the flavor.
• Baking: Olive oil is ideal for roasting vegetables and meats, as it adds a delicious flavor and helps create a crispy golden crust.

Olive oil is one of the healthiest and most versatile oils you can use in the kitchen. Despite the myths that have circulated for years, science has shown that it is stable at high temperatures, retains its nutrients during cooking, and is ideal for a wide variety of preparations, including frying. The next time you are faced with the choice of which oil to use, choose olive oil for its health benefits and its ability to enhance the flavor of your dishes.