How high can olive oil be heated?
Olive oil is considered one of the healthiest ingredients in the kitchen, rich in monounsaturated fats, phenolic compounds and natural antioxidants. But can it be used for cooking? And to what extent does temperature alter its properties?
The short answer is: yes, you can cook with olive oil, but there is a technical heat limit that you need to respect in order not to lose its benefits or generate toxic compounds.
What is the ideal temperature and maximum limit for olive oil?
Safe temperature for use:
- Cold-pressed extra virgin olive oil: up to 180°C
- Refined or virgin olive oil: up to 200-220°C
Above this, the oil exceeds its smoke point, i.e. it begins to release visible smoke and form free radicals and potentially inflammatory substances such as acrolein.
According to an analysis published in the Journal of the American Oil Chemists' Society, the smoke point of extra virgin olive oil ranges from 160°C to 190°C, depending on quality and acidity. Refined olive oils can withstand slightly higher temperatures.
What happens if you heat olive oil too much?
When olive oil exceeds its smoke point:
- It loses its antioxidant polyphenols
- It undergoes lipid oxidation (forms unstable fats)
- It can release compounds that irritate the gastrointestinal tract
That's why it's a myth to say that "you can't cook with olive oil". Yes, you can, as long as you respect the temperature and avoid frying too high or too long.
How to use olive oil intelligently:
- To sauté: medium heat, covered, for a few minutes
- To bake: oven up to 180°C (great for vegetables, chicken, fish)
- For finishing: ideal for ready meals, soups and cooked vegetables
- For deep-frying: avoid, prefer other more stable fats (such as refined coconut oil or ghee)
Practical visual tip:
If the oil starts to smoke or darken in the pan, it's past the point.
Always use low to medium heat and avoid heating oil without food in it.
By following these tips, olive oil will be an ally
Olive oil is one of the best allies for your health - but like all gold, it requires careful use.
If you respect the temperature, you can cook with olive oil without fear and still reap the functional and tasty benefits of this ingredient.
Source:
- Boskou, D. (2006). Olive Oil: Chemistry and Technology.
- Warner, K., & Gupta, M. (2005). Journal of the American Oil Chemists' Society, 82(10), 811-818.
- North American Olive Oil Association
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