The number one type of question we get asked at Bellemille has to do with cooking with olive oil. Can you cook with it? Can you fry with it? Is it safe to cook with? What is olive oil’s burn point?
The short answer is, YES! YOU CAN COOK AND EVEN FRY WITH OLIVE OIL!
It’s true, olive oil does have a lower smoke point than some other oils. However, at 410 degrees Fahrenheit, the smoke point is still quite high.
The smoke point means the temperature at which the oil stops shimmering and starts smoking (i.e. when it starts to burn). So of course, just like any other oil, using olive oil at too high a temperature will cause it to burn. However, even though it has a slightly lower smoke point than some other, less healthful oils, it is actually much more stable when heating.
That means it is safe to use, not only for cooking and sautéing, but it can also be used for frying, as that is usually done at 350-375 degrees Fahrenheit. The idea that you cannot fry with olive oil is a total misconception. Actually, if you do plan on consuming fried foods from time to time, at least use a heart-healthy fat like extra virgin olive oil instead of the cholesterol-laden oils like sunflower or canola oil that are traditionally used for frying.
Another one of the biggest myths about cooking with olive oil is that heating EVOO causes it to breakdown many of the important nutrients and polyphenols associated with the liquid gold. However, more recently these claims have proven to be completely unsubstantiated. As long as you are cooking with high quality extra virgin olive oil, like Bellemille, the polyphenol levels shouldn’t be drastically effected. While a small amount of polyphenol levels may decrease slightly when cooking, the majority of that important nutritious content remains.
Furthermore, if you are baking, olive oil is safe even at higher temperatures, like 425 or 450 degrees Fahrenheit. That is because the oil and food itself will not reach the same temperature as the oven.
So go ahead and fire up the stove, pan fry some shrimp or roast that chicken in the oven, your Bellemille is completely safe!
Olive Oil 101: Is it OK to Cook with Olive Oil?
